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Ready for your first race? 3 Expert Tips for Beginners

About to go on your first run? Get ready to discover a sport that frees your mind, pushes your limits, and transforms your fitness level.

The beauty of running is that it doesn’t require a lot of equipment or a complicated setup, but nailing the basics is important.

Running expert Sasha Wingenfeld Here are some helpful tips to get started as a runner: Including how long you should run and how to choose the right clothing.

Here are 3 great tips for your first run:

Tip 1: Decide how long you should run.

For your first runIt is important to start with a realistic duration goal and a reasonable intensity.

If your expectations are too high, you’re going to have a really tough time. Motivate yourself For more running workouts in the future. “You can always increase your speed or increase the duration later,” explains Sasha.

So, how long should your first run be? “An ideal, and not too extreme, duration of the first run is about 30 minutes total,” explains Sasha. “It also includes the time necessary for a. Proper warm-up

This ensures that your muscles are ready for the run session. “Make sure you’re running slowly—too slow rather than too fast,” Sascha says. When you first start running, it can be difficult to gauge your running speed. We usually start very quickly. After a few runs, your body will get the right pace and feel.

Be sure to track your runs with Adidas Running App So you can figure out what yours is. speed And if you should go slower or faster next time.

Intervaling your first runs has proven successful.

“You can alternate between periods of running and walking. This helps you control the overall stress on your body and prevents you from overdoing it,” says Sasha.

Training Plans for Beginner Runners

The adidas Running app has training plans for runners of all levels. Choose our start-to-run plan and run better in six weeks or 10 weeks.

It’s simple: you tell us a little about yourself, like your goal, when you want to start, etc. We will create a weekly plan to get you active and improving with each day. Download the adidas Running app to get started!

Tip 2: Find the right running shoes for your feet.

For your first run, your feet and lower body will be adapting to the new stress and sensations of hitting the pavement.

“The most important piece of running equipment is your running shoes. They form the foundation of your running performance in the months to come. Sascha says. “Your first running shoes should fit your feet perfectly.”

Choose half a size up to prevent your big toe from pressing against the front seam of the shoe. This will help you avoid it. Injured nails.


The Adidas Running app has a shoe tracker feature. Upload your running shoe, log your kilometers, and track its age. You’ll know when it’s time to get a new pair!

“When it comes to buying the right shoe, your The feet Type is a determining factor,” explains Sasha. “Make sure the shoe model fits you. The feet Swear.”

It is important to take into account the arch of your foot, whether your foot ‘pronates’, your body weight, and where you are running.

Pronation refers to how much your foot rolls inward or outward when it hits the ground. If your feet are unstable, meaning they roll inward (pronation) or outward (supination), you need shoes to stabilize your feet in that direction.

The three basic types of support offered by running shoes are:

Type 1: Neutral shoes.

  • These shoes are the most common.
  • Recommended for those who do not have internal pronunciation. They protect the joints with cushions to absorb the impact of foot strikes.
  • It is for normal and high arched people.

Type 2: Stability support.

  • For flats or feet that roll inward when running (excessive).
  • Stability shoes are firmer, with more support in the midsole.
  • These shoes feel less cushioned and to keep the foot in a neutral position.

Type 3: Motion Control

  • Good for heavy seat runners.
  • These are the most stable shoes for overpronation.
  • They provide additional support in the arch area.

Finally, consider where you will run. If you’re hitting the treadmill or flat roads, you can opt for a flat-soled shoe. This is a broad category, and you will find a lot of options here.

If you’re running on trails with uneven terrain, you’ll need something with traction to keep you from slipping. These shoes are usually stiff because the feet move from side to side.

See our full A guide to choosing the best running shoes.

Rule of thumb:

A simple, lightweight shoe ideally trains your foot muscles while promoting a dynamic running technique. However, this is only true if you have a certain underlying health condition.

Tip 3: Choose the right clothes while running.

Best running clothes Depends on the temperaturebut choosing moisture-wicking and quick-drying fabrics is essential in all seasons.

They help move moisture away from the body to the outside of the shirt or jacket to keep your body warm and dry. Especially in the winter months, this allows us to function without being hypothermic.

“In general, I’d say you should wear clothes that feel a little cooler. After you’ve been exercising for a while, you’ll get to the right temperature, but your body will have enough air to cool down. – without overcooling,” explains Sasha.

Summer Running Clothes Tips:

  • Wear light clothing.
  • Wear lightweight clothing that moves with your body.
  • Burns easily? Look for clothing with an Ultraviolet Protection Factor (UPF) rating of at least 30.
  • Avoid shorts that dig into the thighs: they should be long enough to cover vulnerable areas of skin.
  • Avoid cotton as it absorbs moisture.

Winter Running Clothes Tips:

  • In winter, layering is essential.
  • Start with a base layer made of polyester or merino wool.
  • Choose an insulating second layer, such as a fleece jacket.
  • Wear a shell layer such as a windbreaker.
  • Don’t leave skin exposed: Wear gloves or a top with thumbholes and use a neck warmer and headband.

Want more tips? Check out these useful ones. Expert running tips for beginners.

Now that you have a little more information, we hope you’re feeling more confident and excited about your first race! It doesn’t matter how far or how fast you go. Just enjoy yourself!


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