Best Tips and Safety Advice for Running

If you're one of the many that's using the momentum of the new year to start a new healthy running habit, we applaud you! And with safety always a key concern, we asked our female running friends their best advice for anyone to stay safe and have fun on their run.

Whether running is a brand new habit you're trying to form, or you've been a runner for years, there's a lot that goes through your mind: What's my pace? Are these shoes actually comfortable? Is my breath timing right? Sometimes, it can be downright distracting. One thing you don't want to have to worry about is safety. We've included tips for all runners, plus best practices for female runner safety, in today's post to keep you going mile after mile!

One of the top answers for best tips for runners is not to go so hard in the paint! Giving yourself grace and building up over time is critical for your enjoyment as well as injury prevention. If you're too sore to run again in a day or two, or actually in pain, you've gone too hard or too far. Take it easy on the next go around!

If you're just starting out, guided training is like having a coach right alongside you step for step. There's always a period of feeling awkward and learning what works for you. An app like the Nike Run Club (known as NRC in the running world) with guided runs can really help eliminate the feeling of imposter syndrome and keep you feeling confident while you run.

When planning your workout attire for an outdoor run, make sure that you always wear reflective clothing or bands on, and a light if you're running at twilight or in the dark. Even when on a sidewalk, it's best to be noticeable while you're on the move, especially in populated areas. Even your favorite Lilac Market Headband can help, with the Lime Green being bright a visible!

We know, we know... This can be easier said than done. But looking at the pace or mileage every few seconds doesn't actually have the energizing effect you might be hoping for. Focus on the moment, how you're feeling and your surroundings instead and your run will be done before you know it.

If you are wanting to see those numbers later and enjoy the tech side of tracking, do so without having to think about it. Use your smart watch, like a Garmin Watch, or keep your phone in your pocket, and check in with a mapping or health app that's likely already standard in your phone.

Another part of safety can be choosing a specific route ahead of time. Letting someone know where you'll be and how long it should take to finish is one smart way to be guarded while also keeping you accountable. If you take the same route every run, make sure you're letting someone know if you have to deviate for any reason, say for inclement weather, traffic or time purposes.

Runners all know, there is such a thing as "chronic cardio". While running can be enjoyable, don't neglect the other important aspects to keep yourself healthy and strong for the next run. Building strength by lifting heavy things increases your stamina and maintains muscle and bone mass, while doing warm ups and cool downs for every run helps muscles relax and heal.

All feet are different and have unique needs, so investing in good quality running shoes is absolutely essential to having an enjoyable and safe run. The best kind of shoes depends on the surface you're running on, indoor or outdoor, and what season. You may need different shoes for different times of the year. Hoka brand offers high quality with all that versatility! Make sure to replace your running shoes once a year if you're running weekly to maintain healthy foot mechanics!

The majority of our runners definitely have a favorite must-have for every run: the GoGuarded Ring. This small ring you can easily and quickly be used for self-defense, it weighs next to nothing and fits comfortably on your hand. Another option that allows you to stay farther away from any attacker is the SABRE pepper spray, which can come with many easy-to-carry options for your run. Whatever you choose, become familiar with how to use it and inspect it for any damage before every run.

When you're getting proper nutrition, your energy will stay up for your longer runs. When you're eating and hydrating enough, you won't crash midway through or find yourself dragging after. One clever way to get rid of all the holiday candy? Carry one with you to refuel during your run! You'll be glad for the calories and the sweet reward.

It's much easier to stick with a new habit when there's a light at the end of the tunnel! Keeping yourself accountable and putting some skin in the game allows you to mentally connect with what you're doing, in a way that goes far beyond just a sense of accomplishment. Sign up for a run within a timeframe that is realistic for your training purposes. Ask a buddy to join, and you're sure to cross the finish line!

What's your own best advice for starting fresh on a new habit? Tag us with @lilacmarketheadbands and let us know!