16 TIPS FOR NEW RUNNERS
🏃♀️ **16 Tips for New Runners**
1. **Start Slow, Grow Steady**
Begin with walk-run intervals. Your body thrives with progressive loading—don't rush the timeline.
2. **Form Over Speed**
Focus on posture, cadence, and fluid movement. Upright spine, relaxed shoulders, quick light steps (aim for ~170–180 bpm).
3. **Rest is Training**
Recovery days rebuild your tissues and nervous system. Schedule them with intention—no guilt!
4. **Breath = Your Power Source**
Practice rhythmic nasal breathing or sync your stride with your breath. It connects you to your life force and calms the mind.
5. **Shoes Matter—A Lot**
Invest in shoes that match your gait and terrain. Trail runners? Cushion vs. minimal? Test and evolve.
6. **Track Progress Beyond Miles**
Record how you *feel*—energy, sleep, mood. Training journals, not just numbers, show the real growth.
7. **Fuel With Intuition**
Eat foods that nourish your gut, joints, and energy systems. Think anti-inflammatory, hydrating, and sustaining.
8. **Hydration is Magic**
Water + electrolytes = blood flow + brain clarity + muscle function. Drink before you're thirsty.
9. **Run With Curiosity, Not Judgment**
Every run is data, not drama. Some days feel harder. You're not failing—you're adapting.
10. **Mix Up the Terrain**
Grass, gravel, trail, sand—each surface trains different muscles and keeps your body resilient and playful.
11. **Listen to Niggles, Not Naysayers**
Small pain = message. Don’t ignore it. But ignore those who say “you’re not a runner.” You already are.
12. **Celebrate the Run You Did**
10 minutes or 10 miles—it counts. Acknowledge your win, don’t downplay your efforts.
13. **Create Rituals, Not Just Routines**
Light a candle, sip cacao, breathe in intention before you run. Ground into the sacredness of movement.
14. **Mindset Muscles Need Training Too**
Use affirmations like “I am strong” or “I trust my body” as you move. You’re reprogramming old stories.
15. **Join a Community (or Start Your Own)**
Running with others boosts accountability, joy, and safety. Or find a coach who sees your potential.
16. **Your Pace is Perfect**
There's no such thing as "too slow." What matters is consistency, presence, and the joy of being in your body.
SARAH SEADS
XO, IN LOVE! AND FUN!
WILD SEADS COACHING
