For marathoners, triathlon athletes, and recreational runners all around the world, there is no greater adventure than running. It’s the high they constantly chase—day after day, night after night, adventure after adventure. If you’re new to the running scene, the activity might catch you off-guard at first. It’s because it seems really easy to do when it actually is not. The sport requires a great deal of endurance, strength, and self-control—qualities that gradually develop and shape over time. If you are thinking about taking up running for the first time, there are many questions that will immediately come up. How fast should I run for, and for how long? What should I wear while running? How should I expect to feel? Thankfully for you, we have some tips on how to prepare and conquer every running adventure you set foot on as a novice beginner.

Running for Beginners: 3 Tips Top 7 Most Famous Criminal Athletes in History

Running for Beginners 1: Make a Plan

First and foremost, if you want to run, you have to set aside time to run. Map out a daily or weekly running schedule. Even if it is just 20 or 30 minutes a day for three to five times a week. Try as hard as you can to abide by it. As a beginner, your body might get tired very quickly, but don’t worry. Over time, you’ll improve your physicality and skills to naturally increase the amount of time and distance you cover in your runs. Just remember to let it happen naturally. Take walk breaks if you need, stay hydrated, and never overexert yourself.

Running for Beginners 2: Gear

The most important essential you’ll need when prepping for your runs is what goes on your feet: running sneakers. You’ll want to purchase the shoe that’s best for you depending on your ability, fitness level, and short-to-long term goals. If you have time to travel to a specialty running store, we’d suggest making the trip. These stores have well-informed employees that can help direct you to the shoe they see the best fit for your foot in more aspects than one. Foot shape, injuries, and even how your foot strikes the ground when in action. In regards to tech, you may want to look into a digital sports watch and a heart-rate gadget to help monitor your body. If you have breasts, you’ll also want to invest in a quality sports bra that fits as it is intended to.

Running for Beginners 3: No Pain, No Gain

Your body is gong to ache and you will feel burning sensations in areas that you didn’t even know could feel them. This is all natural. Embrace your sore legs and shaky arms (but not the shin splints). Recognize that they feel that way because you put in hard work. If the pain is abnormally severe, see a doctor or take a break from your training to relax and prevent serious injuries.