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.

4 Sprint Workouts To Try Now

Sprints are great. Can be tough, but great. The benefits of doing them are definitely worth it.


Up your cardio. Increase your stamina. Burn a ton of calories (during and after your workout). Increase speed and power. Build muscle. And more…


Here’s 4 Sprint workouts from the ALL ACCESS Plan in the 1LIFE1YOU Fitness Training App


20/10 Intervals

2 Rounds

5 Minute Light Jog

8 Sets: 20s Sprint / 10s Rest (Intensity of Sprint should be an 8-9/10)


Distance Work

5 Minute Warmup Jog

4 Rounds: .25 miles (400m) Sprint – 2 Minutes Rest

2 Rounds: .5 Miles (800m) Sprint – 2 Minutes Rest

5 Minutes Cool down


Ladder Interval

5 Minute Warmup Jog

30s Sprint / 30s Rest

45s Sprint / 45s Rest

60s Sprint / 60s Rest

2min Sprint / 2min Rest

60s Sprint / 60s Rest

45s Sprint / 45s Rest

30s Sprint / 30s Rest

2min Sprint / 2min Rest

30s Sprint / 30s Rest

3 Minutes Cool Down


30s/90s Intervals

5 Minutes Warmup Jog

6 Rounds: 30s Sprint / 90s Walk

3 Minutes Cool Down

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