Beginner Runners: How to Start + How to Race

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Ready to lace up and take on your first race?
Here are a few keys straight from my training manuals to set you up for success:

1. Start Smart

• Build gradually: alternate running + walking in your first sessions.

• Keep runs short (20–30 min) and focus on consistency over distance.

2. Train with Purpose

• Learn your 4 Drives: Arm drive, Hip drive, Knee drive, Push off.

• Add one form drill each week (strides, cadence check, or hill efforts).

• Practice “race pace” runs to feel what effort you’ll sustain on the big day.

3. Prepare for Race Day

• Don’t try anything new (shoes, food, or pace).

• Use your pre-practiced warm-up: light jog + dynamic mobility.

• Start slower than you want — energy saved early is speed gained later.

• Pick one or two mental mantras (“Relax + Flow,” “This Too Shall Pass”).

4. Enjoy the Experience

Remember: finishing is the win. Your first race is about learning, not perfection. Smile, high-five, and soak in the crowd!

To see our complete list of Training Plans please go to https://www.trainingpeaks.com/coach/sarahseads#trainingplans