Invest in a quality pair of shoes

Yes, Nikes are cute, but selecting the perfect running shoe is not about being stylish.

It’s best to start from scratch when thinking about buying a new pair of running shoes. Google different brands, read reviews and check sales.

Everyone’s feet are different and most runners have a different style of running.

A specialty running-shoe store is the ideal place to find customer service that encourages customers to find a pair of shoes that is designed to enhance their running style.

It’s important to consider your running habits, foot size and running gait — the way you run — when deciding on a pair of shoes. This will greatly reduce the risk of a runner experiencing a biomechanical injury.

Run with a friend

Many people avoid running because they’re too embarrassed of running alone on campus. Find a friend to run with.

While fall is approaching and the leaves are gradually changing, it’s best to get away from the gym and experience the last bit of nice weather. The natural outdoor breeze is a nice change from the stuffy atmosphere at Lied Recreation Athletic Center and State Gym.

Running with friends also presents the opportunity for great conversation and games of “I Spy.”

Sign up for fun runs

To spice up a running routine, consider signing up for a fun run/walk event.

Whether it’s a Halloween run with free candy or a Christmas-themed race where runners are dressed as Santa, get involved and bring friends.

A few local races in Iowa coming up include the Center Grove Orchard Pumpkin Relay on Oct. 31 in Cambridge; the Gingerbread Run for Adoption on Nov. 1 in Ames; the YMCA Turkey Trot on Nov. 14 in Newton and Santa’s Snow Shuffle 5K on Dec. 12 in Cedar Falls.

Run to music that matches your tempo

Many people like to listen to music while they run but can’t find the right playlist to fit their run.

With the app RockMyRun, runners can select a genre of music and beats per minute rate that will fit accordingly to their run. Tracks at 150 beats per minute are good for running, and tracks at 120 beats per minute are good for jogging. PaceDJ is another app that scans a runner’s music archive and collects the beats per minute of each song. Runners can either choose a beats per minute rate to run to or the app will recommend a rate for them.

Run without gadgets

It’s best to run without gadgets for reluctant runners. A run doesn’t have to be perfect, and improvement after each run isn’t expected. Leave the watch at home to avoid constantly checking miles, split times and calories lost while running.

New runners generally learn to love running from the feeling of accomplishment and not from the amount of calories they burn.

It would be appropriate for a runner to invest in a watch that tracks miles, times and calories once they become more comfortable running. 

Set a goal

Runners love to see progress. As a new runner, set realistic goals. These goals could include running three miles without stopping, keeping the same split pace for each mile or running a certain distance in a specified amount of time. Setting goals keeps runners motivated during their run, and a reward is always necessary once a runner reaches his or her goal.