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    If You’re New To Running, Here Are 30 Things You’ll Probably Find Helpful

    Feel free to try Phoebe's style, too.

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    1. Start by warming up (*not* static stretching) before going for a run. A few reps of knee hugs, lunges, and squats will help increase your heart rate and blood flow, and lubricate your joints so you're mentally *and* physically ready for cardio.

    Caity Arthur / BuzzFeed

    Why is static stretching (reaching for your toes, aka lengthening a muscle till you feel a pull or minor discomfort) not recommended? It can actually *increase* chance of injury, as opposed to how the above warmup loosens your muscles to avoid tension.

    To learn more essential warmup moves, check out "16 Warm-Up Moves You Should Do Before Every Workout."

    2. Wear a high-impact sports bra that's actually supportive if you have DD+ breasts so you're not distracted by any pain or discomfort. I'm talking quick-dry, sweat-wicking fabric, two-way stretch for free range movement, wireless cups for impact support, and wide, padded straps to avoid shoulder pressure and back pain. Throw in its cute design and we have a CHAMP.

    Promising review: "I've been on a sports bra search for years and years and I've finally found one I'm happy with. I usually wear a 42-44DDD bra and I ordered the 42F, which fits perfectly. I could literally do jumping jacks. THIS IS THE FIRST TIME I'VE EVER ONLY HAD TO WEAR ONE BRA!!! YOU KNOW WHAT I'M TALKING ABOUT!! I even did a 10K in this thing with no problem." —RW

    Get it from Amazon for $23.51+ (available in band sizes 34-50, cup sizes C-J, and seven colors).

    To learn more about this, check out "This Wire-Free Sports Bra Will Make People With Big Boobs Say 'Where Have You Been All My Life?' "

    3. Don't push yourself too hard when starting your new running routine — take it little by little! Start by taking short breaks, like running for a minute and then walking for three minutes (you can easily keep track with a stopwatch). And keep your pace to a light jog so you don't immediately get winded.

    Jenny Chang for BuzzFeed

    Promising review (for the stopwatch): "When I first got this, I thought that the face was too large, larger than I was used to. However, because it is a large display, the information is large and easy to read. When running, I do not wear my glasses which is mostly for reading so seeing my elapsed time is super easy. The band is more comfortable than the last one I had which always seemed too tight or too loose." —J. Reynolds

    Get it from Amazon for $13.99.

    To learn more, check out "9 Running Workouts You Can Do In 30 Minutes Or Less."

    And if you're always wondering what RPE means, here's a chart to finally make sense of it:

    Jenny Chang for BuzzFeed

    4. Look for two things when shopping for running shorts: Are they low enough on the thigh to protect you from painful rubbing? And! Are they high-waisted enough to prevent sliding down (which is very frustrating and distracting)? Basically you want them to stay 👏 put 👏 the whole time.


    The ones pictured above also have a pocket in the waistband!

    Get them for Nike for $40 (available in sizes 1X-3X, XS-2XL, and three colors).

    5. Or! Protect yourself from rubbing (my legs are on fire just THINKING about it) by wearing a pair of anti-chafing bands underneath your running outfit. They're specifically designed to eliminate chafing and sweat, and are made to comfortably conform to *your* body.,

    Promising review: "I have a pair of the lace ones that I've loved wearing underneath my dresses and skirts. I just purchased the non-lace ones to wear when I run, because the seams of my shorts rub in this humid weather! These worked freaking FABULOUS for my run, and stayed in perfect place (I ordered size C!) They were so much cooler than compression shorts or spandex, and kept the sticky thighs away from each other! Definitely give them a try! I know I appreciated not having to be constantly readjusting my shorts!" —Michaela

    Get them from Amazon for $16.95+ (available in six sizes and 15 styles).

    To learn more, check out "These Anti-Chafe Bands Are Gorgeous, Comfortable, And Will Save Your Thighs."

    6. Find the right pair of running shoes for your running routine with Nike's shoe-finder quiz so you have the proper cushioning and support. If your feet start to ache almost right away whenever you go running, or you always get blisters, chances are you're in need of a new pair of sneakers.


    They'll recommend sneakers based on how many miles you cover, how often you run, and even where you run (is it on pavement, track course, treadmill, etc.).

    Take Nike's shoe-finder quiz to learn what kind of sneakers are best for you!

    Need help? These Nike running sneakers are already a popular choice with over 200 positive reviews. Designed for short runs, these bbs have soft, lightweight soles to mimic your foot's natural movement, and expand and contract with every landing and push-off.


    Promising review: "I wear these everywhere and run in them all of the time. I've had them for almost a year and they're still in perfect condition. They really fit like a sock, that being said they keep in place extremely well and do not pull down on socks (which is a pet peeve of mine)." —Nike Customer

    Get them from Nike for $99.97 (originally $120; available in sizes 5-12 and four colors).

    Not ready to splurge? Try these popular lightweight sneakers ($19.99+ on Amazon; available in sizes 5.5-13 and 19 colors) that are perfect for beginners. They have ~breathable mesh~, non-slip rubber soles, and bend to move with your feet.

    Or! These Nike sneakers are designed with wide feet in mind so you can say farewell to cramped piggies while you run. Their reinforced heel and overlays give you support, while the lightweight knit material ensures breathability. They're even reflective for when you run at night!


    Promising review: "It is so difficult to find a cute pair of sneakers in a wide width. These are like heaven. I have purchased extra pairs just in case they stop making them. I just wish they came in more than two colors. No break in time needed for these sneakers." —Nike Customer

    Get them from Nike for $65 (available in sizes 5-12 and two colors).

    7. Focus on an object in the distance of your running path whenever you start to lose energy. It'll give you a goal to focus on until you reach it — and will feel great when you get there!

    BuzzFeed / Via

    As someone who l o v e s to complain, this really works for me. I started setting personal goals for where to pause so I wasn't always stopping whenever I got tired. Once I started pushing myself to make it to that darn bridge every time, I started to notice that my runs felt shorter and shorter because it wasn't as grueling to reach that destination.

    To learn more helpful tips, check out "8 Simple Hacks Every Runner Should Know".

    8. Wear a pair of compression socks if your muscles usually cramp up mid-run. These'll relieve muscle cramps and promote better oxygen and blood flow through your legs — aka not only will these keep you from stopping, but they'll actually help you push FARTHER than usual. Six mile record, here we come!

    Better circulation = less soreness. They even have shock-absorbing toe and heel cushioning, and moisture-wicking fabric! They're also great for preventing leg soreness for people who work on their feet all day.

    Promising review: "I’ve been wearing compression socks to work for years and loved them, but these are the first pairs of compression socks I’ve tried for running. I had been having some leg cramping on my long runs so I decided to try them and will never go back to short athletic socks again. I love the lack of fatigue I get from the pressure from these socks and the decrease of post-run pain. I will be wearing these when I cross the finish line at my first marathon this October!" —jamerz82

    Get them from Amazon for $9.95+ (available in sizes S/M-XXL and 13 colors).

    9. Build a playlist that you actually like and *not* just songs that you assume are meant for cardio. You'll probably feel more motivated by your all-time favorites than generic fast-paced music — especially when your playlist is ad-free)


    If you're a Prime member, you actually already have access to Amazon Prime Music for free, which is ad-free and has 2 million songs available. Or! You can go BIGGER and get Amazon Prime Music Unlimited ($7.99/month) for 50 million songs and a handful of curated playlists by artists and other listeners.

    To learn more, check out "Here Are All The Reasons Amazon Music Unlimited Is Actually Worth Getting Right Now."

    10. And! Consider investing in a pair of wireless headphones so you're never distracted by tangled wires or poor sound quality. These have a clever ear hook so you don't need to worry about them falling out, sound *crystal clear*, and are sweat-resistant. Turn that playlist UP (so I can't hear my own wheezing).

    Emma McAnaw / BuzzFeed

    Here's a part of my review for these splurge-worth bbs: "These Beats headphones have been a real game-changer for me. The sound quality is SO MUCH better than my cheap headphones, which has actually really improved my experience while working out. I find it easier to stay motivated now that my music is *crystal clear* (and I can't hear myself wheezing). . They can hold a charge for a pretty long time, as long you always store them in their charging case. I usually use them for a full work day without needing to re-charge them. Plus, they're really comfy in my ears and never fall out, thanks to their clever hook design (if you have comfort issues with Apple headphones, these will probably feel better)!"

    Get them from Amazon for $249.95 (available in four colors).

    Check out my full review about why I love these so much in "Just 10 Things To Try In March."

    11. Make sure your feet are properly protected from over-sweating and blistering by wearing running socks specifically designed to ventilate, support, and cover your ankles from sneaker chafing. Happy feet = making it to your new goal.

    Promising review: "I wear these every time I run and workout. Since I switched to these socks, I have stopped getting blisters on my ankles. I never have to worry about them slipping. It is best to lay them flat to dry." —Mandi A.

    Get a pack of six from Amazon for $14.99 (available in seven colors combinations).

    12. Take steps weekly steps towards feeling less and less overwhelmed from waking up earlier if you're trying to create a new morning run routine. By the end of week two, you'll actually look *forward* to tackling those early jogs 💪.


    To tackle all the steps, check out "Take The BuzzFeed Morning Person Challenge."

    An extra helpful tip? Get an extra-loud alarm clock that *doesn't* have a snooze option so you're not even tempted to drift back off to sleep. Would you look at that — you're actually up and putting on your sports bra.


    This was MADE for heavy sleepers — the ringing is LOUD.

    Promising review: "OMG. Seriously, I am that person who can sleep through six iPhone alarms and an iPad alarm and never even hear them! So much so that I was worried about losing my job, because I couldn't hear them anymore. Well. There is no worry of that anymore, as long as I set this every night! It is such an 'alarming' alarm! There is no snooze. And you can't physically NOT hear it. If you have a hard time waking up like me, set this and get your booty out of bed when it goes off!" —Rebecca S

    Get it from Amazon for $13.99 (available in five colors).

    To learn more tips, check out "Take The BuzzFeed Morning Person Challenge".

    13. Keep thick hair in place while running (not an easy feat, I KNOW) with extra-strong hair ties that are designed with curly or heavy locks in mind to keep your pony out of your WAY. So long, sweaty mess distractions.


    Promising review: "I have very thick hair and I’ve always had problems with hair ties staying in my hair. Even the 'non-slip' ones never stayed put. These are the only hair ties ties I’ve ever used that actually stay, even during a workout. These won’t disappoint!" —Eiffel Y.

    Get a pack of 20 from Amazon for $10.59+ (available in three color combinations).

    14. Start each day with a breakfast that's both filling *and* actually exciting (sorry to granola bars) so you have energy for your run. Overnight oats pack a mean source of protein (22 grams to be exact), can be paired with endless ingredients so you never get bored, and take zero prep time in the morning. Just mix it with milk (or a milk substitute) the night before and stick it in the fridge. All done.


    This eight-pack of mocha overnight oats ($29 on Amazon) will satisfy your sweet tooth first thing in the morning (without sacrificing nutritional benefits), contain as much caffeine as a cup of coffee, and offer 22 grams of protein — plus you'll get an included blender bottle so you can easily take it to-go! Reviewers say it's super filling so you won't become hangry right before it's time to run.

    To get the full recipes, check out "19 Overnight Oats Recipes To Restore Your Faith In Breakfast."

    15. Keep your phone safely attached to yourself with an armband so you don't risk dropping it and shattering your screen — not so great. Plus, now you can focus on your breathing instead of clinging onto your phone.

    This one is designed to conform to your arm *without* squeezing. Plus, it'll actually stay in place thanks to its silicone grip dots.

    Promising review: "Excellent design. It's very comfortable to wear and stays in place on my bicep." —Randall

    Get it from REI for $14.75 (originally $24; available in two sizes and four colors).

    16. Or! Keep *everything* in one easy place by attaching a running belt to your outfit. It has ~three compartments~ to keep your keys, phone, credit cards, WHATEVER you need secure.

    It can also hold keys, cash, WHATEVER. It has an adjustable belt, plus its neoprene material is water-resistant so your items will always stay dry.

    Promising review: "I love my Dimok running belt. I used it to run a half marathon and had never run with a belt before. I was able to keep my phone, keys, tissues, gum, and energy goo close to me. It was easy to get in and out of, and I barely even noticed it while running. I would definitely recommend." —Marisa Everett

    Get it from Amazon for $10.97+ (available in three colors).

    17. Have an energizing smoothie (that sneaks in some protein) before your run to fight early morning blues — not so motivating. You can even use a personal blender to avoid big cleanups and confusing serving sizes. Its on-the-go design also lets you take your drink with you!


    Promising review: "This blender is amazing! I am a yoga teacher and always on the run, which sometimes makes it hard to eat well. I bought this after reviewing quite a few different options and I am SO glad I did. It fits well into my gym bag, is surprisingly quiet when in use, and holds a charge really well. The blades are very efficient and I’ve had no trouble blending up ice or frozen fruit. Seriously cannot recommend it enough." —Amazon Customer

    Get it from Amazon for $36.99 (available in three colors).

    Need some recipe inspo? Check out "These 4 Smoothies Are Going To Give You So Much Protein".

    18. Pick workout leggings that are specifically made for cardio activities like running — they'll feature things that everyday leggings don't, like sweat-wicking fabric, reinforced waistbands (so they don't fall down), and compression (to soothe muscles).

    Free People

    ^^ You guessed it, the above leggings have all of those features!

    Promising review: "These leggings are amazing. I own so many pairs and these are definitely one of my favorites. They’re so soft and comfortable and look great! They’ve got great details and they’re thicker without making me too hot when I’m being too active. Love these and I would definitely recommend!" —couasnonm

    Get them from Free People for $98 (available in sizes XS-L and 16 colors).

    19. Prep easy but filling snacks so you don't feel too low in energy to hit the running path after working. A rapid egg cooker will help you always have something satisfying on hand so midday slumps can't get in your way.


    Promising review: "This thing is NO JOKE the easiest thing I've ever used in my life. Pretty sure it's idiot-proof. And I'm an idiot in the kitchen. I love hard-boiled eggs, but I'm the kind of cooking-illiterate person who can't even boil water right. So I bought this puppy, read the directions carefully, got six eggs, and in 15 minutes, the buzzer went off and VOILÀ! Hard boiled eggs! They were perfectly cooked, nice and yellow in the centers, and tasted awesome. I'm going to make a bunch more and use them as quick snacks. This appliance is so great and cheap! I couldn't believe how well it worked." —Emily

    Get it from Amazon for $19.99 (available in four colors).

    20. Train yourself to run in intervals so you don't tire yourself out by running full speed the entire time. Controlling your pace so that you increase your speed little by little (and slowing down in-between) ensures you can make better times without burning out. You can use an activity tracker to make watching your pace and monitoring your progress a lot easier.

    Jenny Chang for BuzzFeed

    You can also make calls and get message notifications, set alarms, track your heart rate, steps taken, miles run, AND your sleep patterns.

    Promising review (for the activity tracker): "This fitness tracker was delivered quickly and was well-packaged. It's well-made and looks high quality. I love the fact that the band comes off to expose the charging port that goes directly into the USB port. Does everything I want it to. Tells you how far you've walked or run, the calories burnt, how you've slept (deep or light sleep). Heart rate is accurate. Love the phone app too, it gives you a detailed chart of all this information. Brilliant for the price, I suggest that you deserve to have it!" —Francis

    Get it from Amazon for $27.99 (available in four colors).

    To learn more, check out "9 Running Workouts You Can Do In 30 Minutes Or Less."

    21. Wear layers on chillier days, like a zip-up hoodie, that won't overheat you and is easy to tie around your waist if you start to get warm. Bulky jackets = way too hot and cumbersome.

    Forever 21

    Promising review (for the zip-up hoodie): "I bought the black and grey in a 2X and they are thick, well-made, and so dang comfy. The fit is PERFECT, not too oversized not to cropped. I'm buying the olive green one because I love them so much." —Meagan V.

    Get them from Forever 21: the drawstring hoodie (left) for $22.99 (available in sizes S–L) and the zip-up hoodie (right) for $17.99 (available in sizes 0X-3X and three colors).

    22. Be sure to s-t-r-e-t-c-h after every run! This stretch band makes it easy to encourage muscle healing, decrease soreness, and increase flexibility. Basically, all these things will help prevent you from feeling incapable of moving the next day.

    Pro-Tec Athletics

    Get it from REI for $18.69 (originally $24.95).

    23. Try to squeeze in some quick total-body workouts into your schedule on days your not running to increase your endurance and strength — all you need is yourself and a yoga mat. It'll help you improve your time, feel stronger while running, and eventually help you run further.

    Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.

    This Gaiam yoga mat ($29.98 on Gaiam) has a grippy surface (great for fast-paced workouts like the above chart), cushioning to keep you comfortable, and features textured grooves to keep you from sliding. And! It won our budget pick for best yoga mats that we tried and tested.

    To learn more at-home workouts, check out "The Only 12 Exercises You Need To Get In Shape."

    24. Recover with a muscle roller stick after every run to prevent soreness and tightness. It'll target muscle knots and increase circulation so your legs don't feel like absolute rubber the next day.


    It massages your muscle tissue to relieve pressure points and reduce soreness.

    Promising review: "I started jumping rope at the age of 64 as it's about the only cardio I can do as my knees are so messed up. It is a bit tough on your calves if you have never jumped rope before. Your calves get very very sore. This product helped so much with my sore calves so I use it before and after I jump rope, as it has helped immensely. Great product." —martin gingell

    Get it from Amazon for $11.99.

    25. Opt for breathable clothing, like this running T-shirt, so you can focus less on how heavily you're sweating and more on completing your last mile. Its back mesh panel keeps you fanned the whole run, while its lightweight fabric manages moisture.


    Promising review: "This is the perfect T-shirt for those who want to feel cooler while working out! The fit is not too tight and the cut is great." —hyhyx2

    Get it from Adidas for $21 (originally $35; available in sizes XS-XL and eight colors).

    26. Make yourself noticeable when running at night, like wearing reflective leggings or LED armbands, so you're visible to cars and passersby.

    Athleta, Amazon

    Promising review (for the leggings): "I really like these pants! They have good compression and I’m loving the high waist. I really like how they’re reflective but look normal during the day." —Trigirl

    Get the from Athleta for $89.99 (originally $118; available in sizes XXS-XL in regular, tall, and petite), and a pair of two LED armbands from Amazon for $9.99 (available in eight colors).

    27. Use a Fitbit to set personal goals and track your overall progress. It'll send you custom reminders to show you the impact of your workouts, give you guidance on how to improve your runs based on your heart rate, and let you see your real-time pace and distance by connecting to your phone's GPS. Now you can show off your hard work to everyone 💪.


    You can also pair it with your phone for texts, calls, and other notifications!

    Promising review: "I love my Fitbit! It’s been a big part of my healthy lifestyle change — in September 2019, I could barely run a mile. Using Fitbit to track my runs, I can now run 11 miles! I love my Fitbit, I love that it’s waterproof so I can wear it in the shower, and it’s also been great to track my heart rate data (my resting heart rate has dropped from 80 to 67 in the last four months!). I’d highly recommend this device." —Flora Fairfield

    Get it from Amazon for $69.95 (available in three colors).

    28. Attach a water bottle waist pack to your outfit so you can keep yourself properly hydrated while running without having to hold the bottle the entire time. Plus! It has extra storage for your keys, wallet, phone, or whatever else you need.


    Promising review: "I use this bottle/belt on long runs (anywhere from 10 to 30 milers). The belt fits nicely and stays snug...even with a full bottle, there is zero bounce and with the bottle positioned nicely in the small of your back, you won’t even notice you’re carrying 18oz of fluid. The zipper pocket is big enough to stash a couple of bars and my phone. I’ve logged over 100 miles with this belt already with no rubbing or chafing from nylon around waist. You won’t be disappointed." —Mike

    Get it from REI for $29.99 (originally $40).

    29. Stock up on inexpensive workout clothing so you always have clean running clothes *without* spending a lot of cash. Forever 21 has tons of cute activewear that's both affordable and good quality so you can always have an extra pair of leggings on hand.

    Forever 21

    Get them from Forever 21: the sports bra for $14.99 (available in sizes S-L and four colors) and the activewear shorts for $5.99 (available in sizes 0X-3X).

    30. End your run on a ~full~filling note — at least when it comes to your dinner afterwards. A hearty meal that's packed with protein, like this lentil bolognese, will help even vegetarians get the nutrients you need to properly recover and get your energy back.

    Choosing Chia

    Not really one for lentils (or cooking)? This wildly popular chickpea pasta ($25 on Amazon for a pack of four) is gluten-free, high in protein, and tastes just like traditional pasta — so you'll still get a v satisfying, healthy meal to send you off to bed feel g-o-o-d.

    For the full recipe and more ideas, check out "17 Comforting Recipes For Anyone Trying To Eat Less Meat Or Dairy."

    You're doing GREAT!

    Warner Bros. Television

    The reviews for this post have been edited for length and clarity.

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