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COMING HOME MAGAZINE 11 1. Get fitted for shoes. Old sneakers can cause discomfort, pain, or serious conditions like shin splints. It's much better to get fitted for a pair of running shoes designed with support features customized to your activity. 2. Warm up. Whether it's your first or hundredth run, warming up is crucial. Walking for a few minutes and doing dynamic stretches before you hit the pavement will minimize injuries and develop performance. 3. Hydrate. With running, your body can become dehydrated faster. Keep hydrated and drink water before, during, and after a run. • Before a run, start properly hydrated and drink about 17 to 20 ounces of water. • During a run, maintain hydration levels by drinking five to ten ounces of water every 15 to 20 minutes. • After a run, drink anywhere from 16 to 24 ounces of water to replenish fluid levels. 4. Alternate between walking and running. As a newbie, it's unlikely that you'll be able to run long distances immediately—you'll need to build up your endurance. Alternating between walking and running, even when you aren't tired, can improve your stamina and boost fitness levels. Experts recommend continuing this as you become a more advanced runner. 5. Pace yourself. The phrase "It's a marathon, not a sprint," is a good mantra to repeat to yourself. Try to maintain a pace where you can have a conversation. Starting at a pace that's too fast too soon can be dangerous for your health and hinder progress. 6. Occupy your mind. While many people run to clear their minds, that's not the case for everyone. Running can be monotonous, so it helps to have a distraction as you get your steps in. Running with a friend, catching up on your favorite podcast, or listening to an upbeat playlist can keep your brain busy on the go. 7. Remember to cool down. Cooling down is just as important as warming up. It may be the last thing you want to do, but a post-run walk or stretch is a part you can't skip. Cooling down lowers your heart rate, brings your breathing back to normal, and allows you to begin the recovery process. 8. Recover correctly. You shouldn't run every single day. Running is a full-body workout; your muscles need a day or two to repair and recover. Neglecting recovery can make you prone to injury and impair your form. Use off days to rest or do other workouts you enjoy—your body will thank you in the long run! 8 Running Tips for Beginners With these tips, you'll be making strides in no time. Go!