5 Quick Tips For Beginner Runners

When quarantine happened, a lot of people decided, since gyms were closed, that they wanted to give running a try for their fitness.

And that’s great. I think, safely, running is an awesome workout.

If you’ve started running during quarantine or are planning on starting soon, check out these 5 quick tips to help you out.

1. The first 10 minutes of a run sucks for everyone.

Trust me, it’s not just you. Beginner and advanced runners both take a little time to warm up to a run. Keep at it, it gets better.

2. Focus on time. Not distance.

At the start, don’t worry about going for 2-3-8 mile runs. Instead, focus on the amount of time you’re running. 5 minutes of straight running, followed by a walk. Now next time make it 6 minutes or 7.

3. Keep hydrated.

This is important before, during, and after your run. And I’m talking WATER. Gatorade isn’t needed to get started. Water does the job perfectly fine.

4. Warmup & Stretch before you start running

Getting your body loose, and even getting a sweat before going for a run is super beneficial. A couple sets of jumping jacks, high knees, etc… will help. Then stretch. Focus on your legs, lower back, and shoulders.

5. Just start.

Really. Socks on. Comfy shoes on. And go. Don’t stress miles or time splits or any thing else. Just one foot in front of the other.

Virtual Spartan Race 2020 Workout

With a lot of races & events being cancelled, or forced to go virtual, Spartan Race sent out an email for a Virtual Spartan Race

A normal Spartan Race is a distance run (distance depends of the level you sign up for), with a bunch of obstacles mixed in during your run.

I love them because of the mixture of needing speed, endurance, strength, and power.

So, a virtual Spartan Race sounded interesting. Instead of obstacles, it was 20+ Bodyweight exercises.

*Start from the Spartan Race website:

THE SPARTAN VIRTUAL SPRINT CONSISTS OF A 5K RUN OR EQUIVALENT, AND THE FOLLOWING 20 OBSTACLES:

  • 10 push-ups
  • 10 burpees
  • 10 mountain climbers (per side)
  • 10 jumping jacks
  • 10 air squats
  • 10 forward lunges (per side)
  • 10 hand-release push-ups
  • 10 tuck jumps
  • 10 plank up-downs
  • 10 plank shoulder taps (per side)
  • 10 knee slap mountain climbers (per side)
  • 10 backward lunges (per side)
  • 10 glute bridge raises
  • 10 dips
  • 10 decline push-ups
  • 10 single-leg squats (per side)
  • 10 double leg calf raises
  • 10-second plank
  • 10-second 6-inch leg hold
  • 10-second iso-squat

It ended up being a solid workout. Definitely worth trying, if you can.

If running isn’t really an option for you right now, you can try out a few different substitutes:

If you have access to a piece of cardio equipment (rower, elliptical, bike, etc) go for the same 5K distance.

If you have a Jumprope, aim for 1000 single jumps

If Bodyweight exercises in place is what you can do, aim for 200 jumping jacks in place of the run.