Free Shipping on all orders to the continental USA!

​Running Guide: Training plans, tips, tools for beginner runners

Saturday, June 29th, 2019

With the weather getting nicer, we’re seeing more and more 5K, 10K, and other fun races and organized runs happening all around our community. If you’re like me and never have been a runner but have always wanted to be able to just step outside and go for a run, it’s intimidating to know where to start. I recently started actively working towards being able to run a 5K while getting a good time and not feeling like my legs are going to collapse underneath me. I did research beforehand to see what training plans and tools were available to me and just went for it.

Here are some tips and ideas on how I’ve transitioned from barely being able to run a mile, to now running a 5K no problem.

  • Invest in good running shoes. We know, they’re expensive, but having good foot support is very important for long distance running to avoid injuries.
  • Start slow and build up to a better time. It’s going to take practice to get a good time on your run, so go in knowing that you may be clocking in longer mile times for a while.
  • Join a running club (virtual or in person)! These are great for meeting new people, but also running with a group of people will challenge you and push you to work harder each time.
  • Rest days are just as important as the days you are running. Your body needs to recover, similar to your weight training days off. Don’t skimp on these!
  • Make a playlist or listen to podcasts that will keep you motivated and maybe slightly distracted during your run if you find that it’s dragging a bit. Check out our latest blog post on our favorite summer workout tunes for inspiration!
  • Use an app to track your time and distance. We gathered some of the top fitness apps and compared them in a blog post recently. Check it out and download one of these run-tracking apps to help you challenge yourself the next time you get out there.
  • Just like your speed and time will take practice to get better, the distance you cover will as well. Build up to longer distance runs by slowly increasing the mileage of your runs. There are lots of good running plans online that will help you do this.
  • Mix in some cross training and weight training. Building muscles will ultimately help with your running ability. There are lots of exercises that are ideal for runners.
  • Set small goals and build from there. Setting a lofty goal often leads to people getting frustrated that they’re not achieving it or they decide to give up on working towards that goal entirely. Start small and set realistic goals.
  • Foam rolling your legs will be painful, but so necessary. Check out our blog post on foam rolling for muscle soreness and recovery to find out more about this exercise and why it's so important.
Back to Blog

Related Articles

18 Jun

Our Favorite Summer 2019 Work-Out Tunes

With just a few days left until it's officially summer, we'd like to list out our favorite summer work-out tunes. Whether you are into rap, pop, country or the oldies we have something for you. It's been a good year so far for up-lifting, fun music and we expect that trend to continue on for the rest of the summer but for now here are a few of our favorite tunes for getting your sweat on in the gym or at home. Even if you are not into going to the gym and prefer walking, running or swimming this summer, these tunes can help motivate you.

14 Jun

Foam Rolling for Muscle Soreness and Recovery

Muscle soreness, especially after starting a new workout program, can be uncomfortable and can make it hard to go about your day normally. Working muscles that haven’t been used in a while can lead to more muscle soreness and injury if not properly taken care of. How can you ease the soreness and tightness of those muscles so you can continue your workouts in the days following? Try foam rolling out your sore muscle groups to get the blood flowing and muscles to begin repairing themselves.

11 Jun

Father's Day Gifts For The Fitness Enthusiast

Dad does a lot for the family, so get him a great gift he'll love. Give him something that will fuel his passion for fitness and sports. FitKing has compiled a list of great gifts for dad that will show him how much you appreciate him. From helping him build his home gym to the perfect gym accessories, your bound to find something he will love.

Follow Us