Running tips for beginners and Dave's Races

Written by Amanda Manthey. Posted in Taking Care of Your Life

Are you interested in running but afraid of the first steps? Here are a few tips to get you off on the right foot and on your way to enjoying the sport of running. Most important, consult your physician before starting any exercise program.

As a runner, the most important piece of equipment is your pair of running shoes. Before starting your running program, visit a shop that specializes in running shoes, such as Dave’s Running Shop, for an assessment of your needs and a personalized fit.

One of the most common complaints of a new runner is, “I can’t breathe.” Focus your energy on exhaling rather than inhaling. As your need for air increases, think about forcing the air out of your lungs rather than sucking it in. This will make you less tired than when you are huffing and puffing and will also help prevent hyperventilation.

In the beginning, take frequent short runs after resting sufficiently. Your runs should last long enough for your body to get a workout but still be able to recover in time for your next run. If you over exercise and your muscles do not recover to their original condition, you will not gain any benefit. Strength is gained during rest when your muscles repair the fibers that are broken down during exercise. But remember, every runner is different when it comes to the amount and frequency of exercise that is appropriate. Listen to your body.

As a novice runner, take quick steps rather than long ones. You will not tire as fast if you take short, fast steps rather than long, slow ones, especially when you are tackling hills. When running downhill, lean your body forward in order to try to keep your body perpendicular to the hill.

Novice runners need motivation and a schedule. Join a beginner running group, or seek out a running partner. Some runners find that taking music along on their workouts helps make running fun. When using headphones, though, play the music at a reasonable level so you can hear traffic noise and remain alert to potential hazards. Speaking of hazards, if you are running alone, carry identification and always run against traffic, preferably on sidewalks or running paths.

One of the best ways to improve and get more enjoyment out of running is to enter road races. The experience of finishing a running race is exhilarating. Start with the goal of a 5K (3.1 miles) road race, “fun run,” or a relay race with your running friends. Races can provide the foundation for enjoying a long life of running.

Happy running!

Amanda Manthey is a former collegiate runner at Eastern Michigan University. She writes about running and fitness for Dave’s Running Shop.

Don’t miss Dave’s races!

Runners, get ready to “take your mark” in these exciting community events sponsored by Dave’s Running Shop. For more information on the following events, including any associated costs/fees, please visit

Race for Grace PAIL Remembrance 5K Run/Walk

Thursday, October 1 through Monday, October 5, 2020 at 407 Stearns Ave. (near Deshler Reservoir), Deshler, Ohio. Remembrance Walk with t-shirt: 9:30 a.m. Remembrance Walk without t-shirt: 10:00 a.m. Please note that the 5K will be VIRTUAL ONLY this year due to COVID-19 restrictions. The Remembrance Walk will be done in person, with some adaptations for safety. This event is such a special time to bring awareness to pregnancy and infant loss, experienced by one in every four pregnancies, as well as to show our support as we walk and remember together with so many families honoring the memory of their precious babies. All proceeds go to support the mission of Sufficient Grace Ministries as they support families experiencing pregnancy or infant loss.

McQueen’s Run for Your Life

Sunday, October 11, 2020 at McQueen Orchards, 7605 Garden Rd., Holland, Ohio. One week after the annual MacQueen Orchards Apple Butter Stir Festival, MacQueen’s will be hosting the Run for Your Life 10K, 5K, and Ichabod Challenge. 10K and Ichabod Challenge at 7:30 a.m. 5K at 9:30 a.m. Get ready for the Halloween season by coming as a family and trying out your costumes during the runs. The course starts and finishes at MacQueen Orchards and travels through the scenic Holland neighborhoods.

Platinum Filament 5K Costume Run

Saturday, October 17, 2020, 12:00 p.m. at 6751 Providence St., Whitehouse, Ohio. The Platinum Filament 5K Costume Run is a 3.15-mile race that you can run or walk. As a virtual race, you can choose to run whenever and wherever you want!

Racing for Recovery 10K & 5K Presented by Mercy Health

Saturday, October 24, 2020 at 651 Superior St. in Rossford, Ohio. 5K and 1-mile walk at 8:00 a.m. 10K at 8:10 a.m. Free Kids Run at 9:30 a.m. 10K and 5K can also be completed virtually. Racing for Recovery’s mission since 2001 is to prevent all forms of substance abuse by promoting a lifestyle of fitness and health for all those affected by addiction. This event is the annual celebration of providing the community with substance abuse alternatives, awareness, prevention, and treatment.