From the Couch to the Concrete: 6 Essential Tips for New Runners

Fall is in full swing, the blazing heat of summer is behind us, and the chilling bite of winter has yet to arrive. The autumn months are perfect for pumpkin spice and comfort food, and if getting into running has been on your list of things to do, this is also the best time of year to get started. 

Running isn’t just good for your body, it can reset your mind. Scientists say the so-called “runner’s high” is more than hype. “As you hit your stride, your body releases hormones called endorphins,” explains David J. Linden, PhD, of Johns Hopkins School of Medicine. Beyond the mental lift, according to WebMD, running delivers better sleep, sharper memory, stronger joints, and even fewer colds.

But, knowing the benefits is one thing — starting is another.  Founder of New Mom Run Club, as well as OkayAfrica’s director of content, Nadia Neophytou, shares tips for easing in. From choosing the right shoes to joining a run crew like NYC’s Bridgerunners, she reminds us that running works best when it’s paced, communal, and sustainable.

Choose the right shoe

This isn’t the time to throw on your comfortable sneakers and hit the pavement. The wrong gear can easily lead to injuries. “I’d recommend going to a local running store to get fitted for a pair that’s going to work for you when you’re starting out,” advises Nadia. 

Don’t Push It (yet)

“Start slow,” Nadia insists, “focus on building your momentum.” She shares that a typical “couch-to-5k plan” is helpful and can be found on most running sites. The goal is not to impress yourself by how fast you are or how much pain you can endure, but to gently increase your capabilities and build on them.

Find your tribe

With the recent boom of run clubs, it’s thankfully easy to find a variety of groups to join in your area. “There’s something for everyone,” says Nadia, “Whether that’s Bridgerunners in NYC, who run on a Wednesday night and mix street culture with their love of running, or District Running Collective in DC, who are plugged in to so many great community efforts as well.” 

Keep your eyes on a prize

While it’s important not to force your progress, it’s helpful to have a long-term goal that inspires you to keep going. Nadia encourages novice runners to consider aspiring to an event that keeps them motivated. “Something like Djimon Hounsou’s Run Richmond has two offerings — including a 6.19k (3.85-mile) run/walk event, and it takes in some really important sites of Black history on the route.” 

Keep it cute

Some people couldn't care less about what they wear to work out, but for the style-conscious, running apparel is an important decision. Beyond aesthetics, the right athletic wear can help simplify your run. Pockets to keep your phone and headphones, a sweat band to protect your edges, socks that don’t ride down as you run; small details can make a big difference. Nadia suggests shopping brands like PYNRS and Solepack, which offer unique and stylish active wear options. 

Tech support

Tracking your progress is a great motivator as you build a running routine. After all, you are your only competition. Nadia suggests apps like Strava to record your runs, join an online network of support, and set milestone goals. For a more seamless option, you can check out active watches like Garmin or Coros, but it’s not a must. “I ran my first two marathons without one, but it is nice if you can swing it,” Nadia adds.