When you picture lacing up your shoes and sprinting out the door, the idea of running seems so enticing. The reality is that if you’ve never run before or tried and have fallen off the horse, it can feel intimidating to start back up again. Maybe you don’t have the stamina you once had. Maybe you suffered from a previous injury and are afraid to get hurt. As a bit of inspiration, Nike Running Global Head Coach Chris Bennett once said, “The hardest part is not finishing the first run. It’s starting the first run.” If you’re looking to rediscover that unforgettable feeling of running bliss, you’re not alone. Whether you’re a new runner just starting out or looking to get back into shape, here are some expert tips on how to start running again in no time. Basic Running Techniques Those coming back from a running hiatus or any beginner runners need to know basic running techniques. First, start with proper posture by standing tall with your shoulders relaxed. Keep your core engaged and land softly in the middle part of your foot to maintain momentum and prevent accidental injury. Your arms should stay bent at an angle of 90 degrees, naturally swinging to help propel you forward. Maintain a steady breathing rhythm by inhaling through your nose and breathing out through your mouth. You can slowly increase distance and speed to build endurance, but you don’t want to overexert yourself either. It’s important to allow your body to recover and incorporate rest days to prevent burnout. Remember to listen to your body and adjust the pace and intensity as needed. Patience and consistency go a long way when it comes to running. Here are some other running tips to keep in mind. 1. Start By Walking and Then Run Not all of us are built to run as soon as we put our shoes on. If you’ve been sedentary for quite some time or are new to running, go easy on yourself and start gently. Begin by walking and work your way up to a brisk walk three to five times a week for 30 minutes. Once you’ve built up your endurance for a few weeks, incorporate periods of running into those 30 minutes of brisk walking. Warm up with five minutes of brisk walking and then mix walking and running, like one minute of running and two minutes of walking. Keep repeating, and the more comfortable you get with running, lengthen the time you’re running. 2. Focus on Time Don’t worry about speed when you first start running. Focus on time first to help build up your stamina and mileage later on. The important thing is to get out there and move your body, no matter how slow it may seem you’re running. Once you're used to moving consistently, you can start picking up the pace and increase your endurance and tacking on the mileage. 3. Running Warm-Ups To warm up, do dynamic stretches for about five to 10 minutes. This gets your oxygen flowing and blood circulating to wake up your body. Warm up your muscles through movement that includes leg swings, butt kicks, jumping jacks, and high knees. 4. Proper Running Form Proper running form will help you be more efficient and help prevent possible injuries. Your arms are your power when you’re running, while your legs act as your strength. Let your arms swing naturally and keep them relaxed. Relax your shoulders, and don’t let your hand cross over. This helps conserve energy for better endurance. Land each step with your foot directly under your body. You want to keep your body upright but relaxed. Lean slightly forward for better momentum, but avoid bending from your hips or hunching over. 5. How to Cool Down The best way to cool down after your run is to take time to slow your heart rate down gradually. Don’t suddenly stop running. Instead, slow down your run to a walk or gentle trot. If you’re walking, transition into slow stretching, like 20-30 seconds of lunging. Get the Running Look The right clothing and accessories are your key to the ultimate performance and comfort when you’re running. Get that running look by wearing breathable, moisture-wicking fabrics to prevent chafing and keep sweat away. Stick to fitted tops and bottoms to minimize distractions and friction. It doesn’t hurt to invest in properly fitted running shoes to protect your feet. Try moisture-wicking socks to prevent blisters or a sweat-wicking headband to keep sweat out of your eyes. During the cold weather months, go for a lightweight, thermal jacket to stay warm without overheating. Running at night? Be safe by wearing reflective gear and bright colors for more visibility. To dress up your running look, wear sustainable rings that act as earth-friendly wedding bands or stylish additions to your run. Upgrade Your Run with Our Collection of Silicone Rings 1. Get the Right Running Gear Running shoes can be used for walking, but walking shoes are usually not the best shoes for running. Walking shoes simply do not offer enough support and cushioning as running shoes do. 2. Wear Comfortable Clothing Choose comfortable running clothes that will keep sweat away from your skin on a hot day yet warm enough on a cold day. Opt for moisture-wicking fabrics or lightweight jackets. 3. Add on Accessories Adding fun yet practical running accessories like functional jewelry can help you really feel like a runner. Ladies should wear a good-fitting sports bra since running is a high-impact sport. A proper sports bra can restrict breast movement, which may otherwise lead to chafing, pain and other discomfort. When you first start running, you don’t need to get all those fancy fitness electronics. Once you’re committed to running, that’s when you can invest in tracking your heart rate or miles with a fitness watch or heart rate monitor. Explore Our Functional Jewelry Collection Get the Running Feel Now that you have an idea of basic running techniques and how to at least look like a runner, it’s time to figure out how running should actually feel. It should feel more invigorating than walking since it’ll mix effort and exhilaration. Running gets your heart pumping and stretches your muscles, forcing you to take deep breaths as you get pushed to your limits. You’ll feel accomplished once you push past those limits and surpass obstacles in your way. Running may not be right for everyone, but running may be right for you if it helps make you feel accomplished and fulfilled and if it brings you joy. If you find yourself enjoying the freedom of movement and the fresh air filling your lungs, running may just be your sport. 1. How Running Should Feel When you first start running, you may feel some discomfort. However, if at any point you feel pain or serious discomfort, speak with your doctor. 2. How Fast to Run You should be able to talk comfortably when you’re running. Try practicing holding a conversation with a running partner. If you’re running alone, try talking aloud to yourself, and you should be able to do so comfortably. 3. Stay Hydrated You should not feel too thirsty when you’re running. It’s important to stay hydrated so you feel your best and can concentrate on your run. Runs that may only take 45 minutes or less may not require as much water to drink, but many runners carry around water regardless of how long they run. Some runners prefer running hydration packs, while others are fine with handheld water bottles. 4. Best Places to Run Ultimately, the best place to run is a place you’ll actually enjoy running consistently. For some, that means on a running trail in their neighborhood. For others, it’s on the treadmill at the gym. If you’re bringing a change of clothes or additional workout gear with you, get a silicone tote bag to carry all of your stuff for your run. To add variety to your workout, try running on different surfaces like tracks, grass, dirt roads and so forth. Staying Motivated Staying motivated to run, especially when you get bored easily or as a new runner, requires diverse strategies. Set achievable goals to maintain focus and track your progress. Try varying the terrain by going on different routes to explore new scenery and keep your runs interesting. Consider joining a running group or finding a supportive outdoor enthusiast community for camaraderie and accountability. Mixing up your workouts with cross-training exercises can help reduce the risk of injury and prevent that sense of monotony. Keep your mind engaged during runs by listening to music or your favorite podcast. Ultimately, running is more about frequency than speed or distance. Establish a weekly running schedule so you stay consistent with your exercise habits. 1. Have a Plan Schedule your run by putting it on the calendar. Having a consistent running schedule is important to stay motivated. Some days, that means scheduling a quick 15- to 20-minute run during your lunch break. If running before school or after work is best, carve out that time to get your run in. Set an alarm if you have to get up at dawn to run. Listen to your body. There are going to be days you simply won’t feel capable of running. That may be a sign your body needs to take a break. 2. Get Dressed Sometimes, half the battle is just getting out the front door. Make a goal to get dressed for your run with your full-on running gear so you don’t have an excuse. Set aside your running clothes and sneakers every day you plan on running so they’re ready for you and staring at you when you think you might not actually run. 3. Know Your Goal Ask yourself what’s motivating you to run. Is it to get in shape for a 10K in a few months? Is it because you have high blood pressure and need to exercise more? Remind yourself that the effort you put in today will contribute to your goals and overall health in the long run (pun intended). 4. Record Your Progress Running apps make it easy for runners to track their progress and feel proud of their accomplishments. If you prefer tracking your progress the old-school way, get a journal or calendar and record your mileage, time and runs that way. 5. Socialize While Running By running with friends, you’ll enjoy the social aspects of running and also have an accountability partner. It’s harder to avoid running when you have a friend or group of friends who are counting on you to run with them. You motivate your friend as much as your friend motivates you to run. 6. Join a Running Club If you don’t currently have any friends who enjoy running, find motivation from other runners and make new friends by joining a local running club. Hop online and join a runner's forum for advice and inspiration. 7. Sign Up for a Race Once you’re a regular runner, you may want to participate in a road race. These “fun runs” are not for serious competition, so much as entering into the race with the goal of just finishing it. Whatever the distance, be it a 5K or a full 26.2-mile marathon, set specific training goals to stay motivated for months before your race date. Remember to give yourself grace by staying positive. While it may be tempting to compare yourself to your past running accomplishments or feel like you’ll never have that same endurance you once had, don’t be too hard on yourself. Focus on the positive strides you’re making and take each day to build momentum at your own pace. The key to a great workout starts from the inside out. Look and feel your best with practical and stylish workout accessories. When you feel dressed up like a winner, you’ll become a winner. Patience is key, so enjoy every moment of the ups and downs of the joy of running once again. Image Credits lzf/Shutterstock.com Skylines/Shutterstock.com Jacob Lund/Shutterstock.com NDAB Creativity/Shutterstock.com Veranika Dzik/Shutterstock.com BigMouse/Shutterstock.com