Even though running seems to be a simple sport (put on a pair of shoes and leave), there is still a long learning curve. When you first start out with jogging, you may feel nervous, worried, and even discouraged.


To make it easier for you to get into the sport and avoid some of the burdens of jogging, here are 14 tips and advice every runner should know.


# 1 The cotton is not a good choice of fabric

Even though running seems like a simple sport (put on a pair of shoes and go), there is still a long learning curve. When you first start out with jogging, you may feel nervous, worried, and even discouraged. To make it easier for you to get into the sport and avoid some of the burdens of jogging, here are 14 tips and advice every runner should know.

Jogging clothes have come a long way from cotton sweaters, and chunky sweatpants that soak in sweat and cause scratches . They are now made with synthetic fabrics such as spandex or polyester, which are much better than cotton because they absorb sweat. Some fabrics are even odor resistant so you can run dry and odorless.


# 2 A walking break is not cheating

I hear several novice runners say things like “I don’t want to have to walk,” as if walking is the equivalent of throwing the towel. Whether you are going out for a short run or you are in an official race, there is no shame in taking a break from walking. In fact, using a walk / run approach can be much more beneficial for building fitness and stamina in a safe way.


# 3 wear the right shoe and bra

Wearing the right running shoe is the key to comfort and injury prevention. Visit a specialty jogging store to get the right shoe for you depending on your foot type and running style.

If you are a woman, you will have the ultimate in comfort and feel much more confident with a fitted bra for jogging.


# 4 use public toilets

If you have a fear of portable toilets or those in dodgy convenience stores, you will no doubt have to get through it at some point.
It is very common for runners to have a sudden urge to use the toilet because they have drank too much water before their run or if they have diarrhea. When this happens to you, don’t be embarrassed that you had to interrupt your run for it, welcome to the club!


# 5 you won’t get cramps with water

Some beginner runners do not like to drink water while running because they are worried about having a cramp. Cramps , which are normally pain under the rib cage on the right side, are not caused by water. They are often the result of not breathe properly .

If you run 30 minutes or less, you don’t need water during your run. If you run longer than that, especially on a hot day, you should drink water every 15 minutes.


# 6 Running is not the green light to eat

“Do you run marathons?” You can eat whatever you want! Is something I hear frequently from non-runners. Despite the major calorie loss from jogging , it certainly doesn’t give you the right to eat all you want … Some runners learn this the hard way, when they gain weight after a few months of regular running.

If you try to losing weight (or maintain your current weight), try to keep track of your calorie intake and exercise in a journal, you will have a better idea of what you are burning. Plus, it helps you think twice before having a bite of this triple chocolate cake!


# 7 A marathon is 42.2 kilometers

It’s very common to hear non-runners refer to a run of any distance as a marathon, such as “I’d like to do one of those 5k marathons.” If this is something you did before you were a runner, now is a good time to change your habit. A marathon, by definition, is a 42.2 kilometer race. So only 42.2 km races should be called marathons. A half marathon is 21.1 km. The other races are also called by name, such as the 5K and 10K.


# 8 You’ll likely get hurt someday

try take a proactive approach when you approach jogging and assume that you will be injured at some point. You will be more attentive when your body signals you about something wrong. Runners who believe themselves to be injury proof are often the ones who ignore alerts, push through pain, do not heal , and eventually worsen their injuries.


# 9 always run against traffic

If you are running on roads, be sure to run against the direction of traffic. You will be safer if you see the cars coming, who if they are coming from behind? In some places it is not even a choice, the law obliges walkers and runners to face traffic.

Drivers have many distractions and can only see you at the last second, so make sure you are in control of your safety and don’t assume people can see you.


Here are Reflective safety products for night runners!

# 10 you won’t be last

If you have never participated in a race before, you may be able to have the fear of being the last person to cross the finish line. In fact, you have as many chances to finish first as last! Most races have a large number of participants walking, so even if you plan to walk / run, you will likely end up ahead of a good number of walkers. In addition, even if you finish last, the real pride of crossing a finish line is to cross the start line… You are still ahead of those who are crushed on their sofa!


# 11 Don’t run too much with an incline

Being a new runner, you might just feel daring and decide to have a big challenge by running a running with a steep incline . But running with that much incline is never a good idea and can cause injury. Think about it, would you find a 5 km incline with a 5-6% incline? If so, you probably wouldn’t run there!

You should avoid running at a steep angle for more than 5 minutes. You will have a better and safer workout if you alternate between the two for a few minutes. Also, don’t go higher than 7 %, as it puts too much stress on your back, hips, and ankles.


# 12 It’s okay to throw your glasses on the floor

While attending a half marathon, I saw a runner have a glass of water at the water station , drink it while walking. I couldn’t tell he was a beginner until I saw him stop and put him back on the table. I admire his desire not to pollute, but it caused chaos for the other runners when they collided. Have fun throwing them on the ground! The volunteers are there to pick them up, and you will feel like a delinquent runner!


# 13 Wear your sweater after you’re done

If you participate in a race, you will most likely receive a t-shirt with the name of the race on it. Wearing it is a great way to brag about doing this race, after you finish it… So in other words, wear another sweater during the race. Not only are there superstitions associated with wearing these jerseys on their race day, but you’ll look like a true beginner!


# 14 All the runners were beginners

You can no doubt feel intimidated when you are around more experienced runners, running with them just talking about jogging. Try to remember that all runners have been in your shoes at some point and have probably had someone answer their questions and support them when they start out. So don’t feel silly asking them questions, most runners want to help!

This post is also available in: Français (French)