New to running? We’ve got you covered. HydroJug has come up with 7 tips for new runners that we think will help ease you in a safe progression towards your running goals. 

Start out by running for a short time. 

A common mistake people make when they start to run is to go hard right out of the gate. In reality, running will be a lot more enjoyable if you ease your way into it. When you first start out, build your time slowly. Start by trying to run for 1-3 minutes at a time, then walk for 3-5 minutes and repeat. Every time you go for a run, try to extend the amount of time you can run until you can run for your desired distance without stopping.

Start out slow and steady. 

Nobody is expecting you to run as fast as a professional and you don’t have to shatter world speed records your first time out. It’s okay to start with a slow and steady pace at first. As you get more attuned to the movements, and the motions become muscle memory, you can slowly add speed over time. Downloading an app to track your runs can be very beneficial to keep track of your progress every time. 

Invest in good footwear.

The right footwear is important to keep you injury-free during running. You should take the time to a running shop so they can help you pick out the perfect shoe for your needs. Don't hesitate to spend the extra money on a good shoe. It can save you a lot of pain in the long run. 

Recovery time is very important. 

When you start running, give your body time to heal. Start out by running 2-3 times a week with rest days in between. On these rest days it’s good to stretch, roll, and even go for a walk. Be sure to listen to your body. If something is hurting more than normal or if you feel like you need an extra day of rest, it's okay to take it. If you don't give your body proper time to recover, you could be at more risk for injury.

Side aches are completely normal. 

Side aches are completely normal when you run. Although the exact cause is unknown, there are ways that you can help these annoying aches go away. Try slowing down to a walk and take deep breaths. You can also try to gently massage the area. Another way to prevent these aches is to stay hydrated and drink lots of water (from your HydroJug of course).

Cross-training will help.

Keeping your entire body fit is important to running. You can cross-train by doing things like walking, yoga, weight training, or bodyweight workouts. Cross-training will make you stronger, and can even help you run faster and longer. You can alternate these workouts on the days that you don't run, or you can do it before or after your run. Just make sure that you don't push your body too hard, and like running, you ease into the workouts.

Our final tip is to download an app to track your run or use a watch. This will help you to see your progress, track your distance, and set goals for yourself. Sometimes the greatest motivation is progress, so we encourage you to track your progress over time and see how much you've improved.

In summary, take it slow and take care of your body. Give yourself plenty of time to rest and recover, have patience with yourself, and STAY HYDRATED!!!