Getting started as a new runner is a big step. Running is a great way to stay in shape, increase your stamina, and notice some real progress toward your goals, whether you’re aiming for weight loss or longer distances one day at a time. Get off to a great start as a new runner with these key tips.

Choose a high-quality pair of running shoes

Select a pair of shoes specifically designed for running, rather than just using any old pair of shoes. We cannot stress this top tip enough! The proper pair of running shoes will make all of the difference in keeping you comfortable, safe, and injury-free. There are many different styles to choose from because every runner has unique needs, so the perfect shoe for one person may not be the correct fit for another.

We know that selecting the perfect running shoe can be overwhelming, which is why we make it easy at Omega Sports. Our highly trained Active-Play Experts are ready to guide you to your next pair of running shoes. We even offer free gait analysis and foot scanning for all customers. Our goal is to keep you injury-free, so you can go longer, faster, and stay active. Your joints, feet, back, and legs will thank you at the end of your run!

Run in comfortable clothing

Find clothing that fits comfortably for your run. If you’re female, make sure you have a supportive sports bra: A high-quality supportive sport’s bra is a must-have for women. It’s important to protect and maintain the integrity of the breast tissue with proper support and function. Irreversible damage can be done to the ligaments in the breast when not properly supported which will cause stress, drooping, and sagging to the area. An ill-fitting sport’s bra can not only cause discomfort but can also cause a shortened stride, making you work even harder as a new runner.

Prepare for chafing ahead of time

Consider using an anti-chafe balm if needed. Anywhere your skin rubs when you walk or run, you may want to add balm to make your run more comfortable. Using clothing that helps cover that area–for example, long shorts or pants, rather than short shorts–can also help prevent chafing on longer runs.


Always drink plenty of water before your run. If you’re planning for a long run day, take plenty of water with you, or plan out a path that will allow you to stop at water fountains along the way. There are some great water bottles designed for runners to help keep you hydrated.

Listen to your body

In order to increase strength and stamina, you will have to push past some of your limitations. At the same time, however, make sure you listen to your body. If you start to experience pain, stop running and take a moment to evaluate where the pain is coming from and what is causing it.

Young woman running on trail

Pay attention to how you eat

Some runners will overeat after a long run. Others will fail to bring in adequate nutrition, which could leave you feeling weak and shaky. Try wearing a fitness tracker or calculating the calories burned while you run to get a better idea of how many calories you should be taking in over the course of the day. If you’re planning for a particularly long run, you may want to consider the benefits of energy chews as you run.

Plan for how you will carry your gear

You may intend to carry your phone, a water bottle, and a snack or two for your trail. All those items, however, can quickly leave your hands full. Try using a small pouch to keep your hands free and make it easier to keep up with all your gear.

Increase your mileage slowly

In general, you shouldn’t expect to make huge jumps in your mileage. Though there are some exceptions, assume that you won’t add more than 10% per week to your distance–and plan accordingly.

Put a race on the books to help give you the incentive to keep going

Knowing that you have a race on the schedule will help get you out of bed and going on those slow days. Choose a fun run that will allow you to walk if needed, especially if you’re just getting started, then get out there and have a blast!

Add walk breaks to your routine if needed

Slowing down and walking for a little while isn’t failing. In fact, interval training can help you increase your overall strength and stamina faster than if you only put in the miles when you can run.

Are you ready to get started? Have questions about the gear you might need to make the most of your new running routine? Shop Omega Sports for all your running needs.