1
Choose a goal that works for you
Having a goal can help you stay motivated, so before you lace up your shoes, consider why you want to run. For some runners, it’s a fun chance to be outdoors. Others are motivated by competition and are driven by races, which come in distances ranging from 5Ks (3.1 miles) all the way up to marathons (26.2 miles) and even longer (anything more than 26.2 miles is considered an ultra-marathon).
Some people run to spend time alone; others love being with friends and use the time to socialize. No one kind of running is “better” than any other, but having a goal in mind will make it easier to get started.
2
Give yourself time to build strength and endurance
As with starting anything new, there’s a learning curve with running, and everyone’s body is different. Your current amount of physical activity, as well as your personal proclivity toward running, will influence how quickly you’ll be able to increase your mileage and your speed. Rushing your progress can lead to injury, so take your time. If you’re starting from scratch, consider using an app or an online training program to help you advance toward your goals.
3
Wear proper running shoes
Running shoes come in countless varieties, and your local running store can help you find the perfect fit for your foot size and your gait. Some runners need more support, others need less. Finding the right shoe will help keep you comfortable and reduce your risk of injury.
4
Focus on proper nutrition and hydration
Eating right and hydrating are important regardless of your fitness goals, but it’s especially important as you start to run. While we all have a general idea of what’s “good” for us, what we consume to our fuel body can directly impact our running. Experiment with different foods, drinks and timing your intake to figure out what makes you feel the best and leads to your strongest performance.
5
Take your recovery seriously
Every running plan should include time for resting your body. Days when you don’t run — often called “rest days” — give your body time to recharge and recover from exertion. Sleep is also important. As you run more, you may want to consider ice baths (which help reduce inflammation), stretching (which, when done after exercising, can help reduce muscle soreness) or even massages by a licensed professional.
6
Be consistent
Life can be unpredictable, and you may wind up missing a run here or there while training for a race. Even after missing a run, you can stay on track if you remain consistent with the rest of your training. Stick to your plan, put the work in and the results will come. Consistency helps you build endurance, confidence and self-discipline, all of which will help you become a better runner.
7
Prepare mentally
Running is a physical activity, but it’s a mental workout as well. Teaching yourself to keep pushing when you’re tired and learning how to stay focused and calm when things happen outside of your control — like injury, inclement weather or life interrupting your training schedule — are all part of the process.
When running gets hard, you may find it helpful to focus on a specific word or phrase. Or maybe it helps to focus on the scenery around you, or on making it to the next corner, the next hill, the next water stop. Find a strategy that works for you, and keep it handy for when things get tough.
8
Cross-train
It may sound counterintuitive, but one of the best ways to improve your running is to integrate other activities into your routine. This is called “cross-training,” and it can help improve your endurance, balance and flexibility, all of which help prevent injury and burnout. Strength training, yoga and swimming are common cross-training exercises, but even taking a walk on a day when you’re not running can help improve your overall fitness.
9
Practice for race day
When training for a race, getting your miles in should be your priority, but you can also boost your confidence by practicing for race day. Some ideas:
- Wake up, eat breakfast and go for a run at the same time you would on race day.
- Run all of or part of the race course so you know what to expect.
- If you don’t have access to the course, find an area that mimics it (for instance, if you know the race will be hilly, practice running on hills).
- If you have a goal pace, try running at that pace for part of a training run.
You may also want to try to run the number of miles of your race, although this depends on the distance. Most training plans for marathons, for instance, do not recommend running 26.2 miles prior to race day. But a training plan for, say, a 10K (which is 6.2 miles) may recommend running that distance, or even farther, ahead of time.
Refer to a training plan, such as those we provide for the St. Jude Memphis Marathon Weekend, for help with the best mileage to prepare for your race distance.
10
Listen to your body
Every runner has good runs and not-so-great runs, but sometimes a bad run is a sign to slow down or take a break. Pay attention, and listen to what your body is telling you. Soreness can be a sign you’re getting stronger, but pain could indicate you’re injured. Tiredness is a byproduct of training, but exhaustion may be your body needing some time off. Learn the signs, and your body will tell you what it needs to stay healthy while you work toward your running goals.
What is the St. Jude Memphis Marathon Weekend?
The St. Jude Memphis Marathon Weekend is the largest single-day fundraiser for St. Jude Children’s Research Hospital in Memphis, Tenn. Since 2002, runners and St. Jude supporters from across the U.S. and the world have come to Memphis to run our marathon, half marathon, 10K and 5K, raising nearly $140 million for our lifesaving mission: Finding cures. Saving children.®
Each course takes participants near historic Memphis landmarks as well as through the St. Jude campus, making this an unforgettable race experience. For those unable to make it to Memphis, all distances are also available to run virtually.
For the full experience, you can run and fundraise as a St. Jude Hero®. St. Jude Heroes help fund critical research and treatment for children with cancer and other life-threatening diseases worldwide.
Check out our suggestions for building your child’s interest in running.
Why support St. Jude?
Families never receive a bill from St. Jude for treatment, travel, housing or food — so they can focus on helping their child live.
St. Jude has helped push the overall childhood cancer survival rate from 20% in 1962 to 80% today. We won’t stop until no child dies from cancer.
Every child deserves a chance to live their best life and celebrate every moment. When you support St. Jude, you can help make cures possible for kids with cancer. Together, we can save more lives.
Be a St. Jude Hero, and make an impact for St. Jude kids
Being a St. Jude Hero means joining thousands of other runners who commit to raising funds for the kids of St. Jude — kids with cancer and other life-threatening diseases — while training for their race.
St. Jude Heroes participate in some of the world’s greatest running events, including the St. Jude Memphis Marathon Weekend.
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Race Training Plans
Use our training plans to train for your marathon, half marathon, 10K or 5K.
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Fundraising Info
Registration fees offset race costs, but marathon fundraising efforts support St. Jude Children's Research Hospital.
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Register for the St. Jude Memphis Marathon Weekend
Register for the St. Jude Memphis Marathon Weekend marathon, half marathon, 10K, 5K and kids marathon.