How to Start Running | Beginner tips, gear essentials, workout split, improve speed, & motivation!

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Running Vest
Salomon Adv Skin 5: bit.ly/3VsxhqW (wearing an XS)
Salomon Active Skin 8: amzn.to/3Tik4hN (wearing an XS)
On Running Ultra Vest 5L: bit.ly/3TNEMrv (wearing an XXS)
(similar option)
Salomon ADV Skin 12: amzn.to/3Tm31ez
Shoes
New Balance FuelCell Rebel v4: bit.ly/4cleP9C
On Running Cloudflow 4: bit.ly/4afTi0h
New Balance SuperComp Trainer v2: bit.ly/49UvOxZ
Nike Alphafly Next% 3: bit.ly/3vdTT3I
Accessories
Oakley EVZero™ Blades (low bridge fit): amzn.to/4aeHDij
Apple Watch Series 9: amzn.to/3PlITIk
Apple AirPods Pro 2: amzn.to/43kDcAk
Badwater Chapstick: bit.ly/3Thm21X
Nutrition
LMNT Electrolytes: amzn.to/3VjB2Pk
Maurten Gel 100: bit.ly/491MthQ
Maurten Gel 100 Caf 100: bit.ly/4acXApl
AG1: drinkag1.com/sophiachang
Pure Encapsulations Magnesium: amzn.to/3IZdicd
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Instagram: @sophiachang
Brand Partnerships : [e-mail]
Editing by Sophia Chang
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Chapters
0:00 intro
0:36 my journey
4:15 get out of your head
5:10 slow & steady
6:58 prevent injuries
8:20 recovery
9:09 sign up for a race
9:47 join a run club
10:28 my training split
12:31 running gear
12:47 vests
13:58 sunglasses
14:27 shoes
16:45 strava
17:08 nutrition
18:59 outro
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FTC: This video is kindly sponsored by Beyond Yoga!

[@weylie_hoang]

This is so inspiring! From quitting nicotine to making your 30s the best and healthiest era yet. We are here for it!! All of the tips are so helpful as a noobie runner 🤭

[@sophiachang]

aww ty 💞 love you!! when's our next run!?

[@TheCiamarie]

About to do my 3rd marathon in homage to my Papa. He just passed at 89 and ran over 200 marathons up until 83. It's been 9 years for me, so this came at a perfect time ❤

[@sophiachang]

200 marathons!? wow, what an inspiration!! He would be so proud of you, such a beautiful way to celebrate his life. Sending you so much love and light 🕊

[@verynaomi]

I literally decided yesterday that I wanted to start running so this couldn’t have come at a better time!

[@shinyeee1709]

Girl same. I started clocking my mile again. Use to do about 9 minutes during hs but I timed at 12 minutes a couple weeks ago & felt like a dying fish. Retimed yesterday & got it to 10 minutes.

[@karimenunez6926]

Literally same!!!

[@sophiachang]

yay!! you got this girl!!

[@yosoyk1n]

Your running journey has been so inspiring to see! Currently training for my first half marathon (and maybe full marathon next year!) & seeing you thrive with running continuously keeps me going 🥰

[@violaamanda2937]

omg sophiaa!! i’ve been watching you for ages now and i’m so proud of you. i recently just started running too and i’ve been loving it. this video came at the right time, thank you so much 💕

[@captaincaned6828]

Hey Sophia, Great vlog. May I add some advice from my own experience please? These echo your experiences. To start running from scratch, wear what's comfortable, run at whatever pace suits you for 10 minutes, turn round and run back home. That's your first run done! Rest next day, try again third day, rest again, try on fifth day, etc. Next week experiment with longer runs and/or less rest days. From then onwards, do what works best for you! Your pace will increase naturally too. Your running shoes should be a half size bigger than your normal shoe size. Wear wool mix socks, not thin cotton ones. Only wear your running shoes for just that, let them rest in between runs. Tie the laces not too tight and not too loose. Running shoes last no longer than 500 miles, regardless of how they look or feel after that milestone. Always feel proud of what you have achieved, just like Sophia!

[@Temtemmietem]

You continue to inspire me 🥹🤩👏🏻 so proud of you 🤍

[@sarahresendez4092]

This was so helpful and inspiring! I’m about a month into my running journey and taking it nice and slow. All of these tips were great, I’m slowly falling in love with running and it gets me so excited! Seeing your journey gets me even more excited 😊 Side note, you look amazing!!! ❤

[@leshayharris6200]

I feel like I can watch this again and again. Such perfect timing. Ive been wanting to start running and this made me much more confident to begin. Thank you 🙌🏽 & so happy for you and your journey of growth ✨

[@aivah07]

I was literally thinking I wanted to start running. This was perfect timing. Great video! Thank you 😊

[@camsbsan]

Love this, Sophia! This is so timely and inspiring to people who wanted to start running like me. Keep shining and running! ✨🏃🏻‍♀️

[@CookieFridays]

Love to see you passionate about running and fitness, I watched this while on my treadmill 😊 I may not be outside running but keeping healthy is very important for us all! 🧡

[@bbtiff]

I love this! I’m 26 and starting to take my health seriously and this is so inspiring and helpful! 💪🏻✨

[@rohitalexander]

This video has everything. Every question I had got answered here. I’m a little upset I didn’t find you sooner. Thank you Sophia. Good luck for your full marathon!

[@AprilAdventuring]

Just saw your marathon completion and felt such a full circle moment for you! It went right by my home and I was mentally cheering for you wherever you were :) These are such great recs and tips. I'm just starting my "serious" running journey and thinking of signing up for a half later this year! Thanks for all the inspiration

[@sophiachang]

aww thanks so much April. a half sounds great to start. good luck with training! xx

[@Mishvlogz]

Thank you for sharing your running journey! Truly inspiring! I’ve been following you since your makeup era days and now I really relate to your running era as I’m trying to incorporate more running as well. Love!

[@emmeline9309]

This video couldn’t have come at a better time! I’ve been itching to start running for a few months and watching your last video really inspired me

[@evanguyen4394]

You go girl!!! Super happy for you

[@usagimoon.x.o6256]

You're so inspiring!!❤❤your vlogs really helps a lot.

[@viribambamm]

Can’t wait to start my Running journey!! ❤thank you for all the TIPS

[@emodreadgeek]

Very inspiring, Sophia! Thank you for this video. I was training to build up myself for long distance run in Germany until I moved to California. I was stuck in a rut when your video came along. Now, I am planning to restart again. Thank you again, for giving me that fire!!! ❤

[@roosplans]

I'm glad you made this video and for all the tips! (: I started running in February as a challenge to myself. I did see that you started running, and it was nice to see you running when I started as well.

[@flomaxify]

Preventing injury is such an important tip and sadly the reason I stopped my running journey. I was doing pretty good for 3 months and then I decided to try a sprint run and my left knee and right foot started feeling SO weird. It honestly made me scared to run for a whole year ): But watching this video has me inspired to try again!

[@chrissybackes1942]

I have been walk/ jogging I’m a beginner and I’m in love with my new journey End of month I’m signing up for my first 5K run/walk I had to take an extra day off because I was super tired

[@StyleByEleni]

I just started my running journey and I am loving it!!!

[@Nekteck]

This video is a goldmine for beginner runners! 🏃‍♀Thanks for sharing your expertise and helping us all take that first step, Sophia! 💪

[@MikeeRogers]

The video I didn’t know I needed, thank you! I use to run half marathons in my 20s and now as I’m in my early 40s I’ve been having a hard time passing that 5 mile mark 😭 I think it’s all mental! Love this running era!

[@sxxp_p648]

Omg I was literally looking for some basic info and tips for running! This video is so helpful thank you ❤

[@calpanda]

Currently training for my first marathon in July! So inspired by your journey

[@cherryalex2703]

Hey Sophia, thanks for sharing! Loved the information, but that said, I think your fab and love all your content! All the best!❤

[@Maeliyang]

Omg I’m starting to run again and this is exactly what I needed!! Love the video :)

[@viaveyanv]

Thank you so so much for this video! You’ve made me want to run!! I can’t wait to start, thank you for your motivation towards a healthier lifestyle 😊

[@mykarocknrollin]

Thank you Sophia for this huhu starting my fitness journey again huhu

[@alyssadoesthings]

As a beginner runner, I've been waiting for this ❤ the most I've ran is 10k and I'm trying to fix my shin splints issue before increasing. Thanks for this!

[@nastinka778]

this is truly the most helpful video for running that i've seen, it helped me so much!!!! thank you 💚💚💚

[@Stephanie_Starr]

I'm just beginning my running journey. This was so helpful, and informative. Thank you so much!

[@chubiin20s36]

SO PRPOUD OF YOU! ughh literal inspiration

[@chrissstttiiine]

I love your ceramics and sculptues in the background

[@Earthlycousin]

Congratulations!!! All of your advice is correct! I started running after I had my first daughter. I struggled bc I have asthma but I told myself I’m going to get rid of this and run. I was 27 then. I’m 29 and I’m able to run a half marathon based off of breathing from doing yoga for for so many years. I ran my first race 4 months pregnant last year. This time I’m 9 months postpartum and ran another race this past Saturday. I know I’m capable of doing anything I want to do with no excuses and need my girls to see that they can to. Get out of your damn way!!

[@kendallscaccia1790]

This was wildly motivating. Thank you for documenting your experience and giving it your all ❤

[@l.1020]

Yesss, Perfect Video. I started running recently but then I ran out of motivation, so thanks for sharing your journey and your tips🫶

[@sabrinahsu9567]

wow this video was amazing and inspirational... I think this was the push I needed to maybe just TRY running

[@LailaniNorn]

thank you sophia for sharing! i really want to get into running, perfect video :)

[@emilaubry6856]

love your videos!You motivate me to run more!!

[@lindacheng8510]

You have inspired me! Thank you for the video 💜

[@jessnostresss]

Yayy! Love it ❤

[@Alexa-cr1vy]

Love this! 🔥

[@4a.m.diaries]

THANK YOU FOR THIS!

[@jenmal898]

Thank you for sharing!

[@ItsJulieDrew]

I love to see other runner's journeys! The strength training and the warm up are also key for me too. Hate warming up lol but it actually does make a difference

[@jojozhong1750]

You are really inspired me!!

[@kflecha1]

This video motivates me ❤ love Sophia 💓 positive vibes to everybody here ❤

[@mrzbanares]

Hi Sophia! Just watched your video. I'm a beginner but signed up for a 5km marathon that's happening 7 weeks from now. Just something to look forward to. Thanks for the tips!

[@skeo423]

Subscribed :D love the entire breakdown of starting a run, thank you so much!!

[@connieli8437]

this is so amazing to see, so proud of u :’) feeling empowered!! would love to know if you also have any tips for safety running esp alone as a woman xx it’s something that holds me back a bit

[@aninazeller27]

I just came back from a 7 months backpacking trip on a casual walk I got the craving to run so the next day I did and I remembered how much I loved it! I just started my C25K and I'll sign up for an 8km in September. This video came at the perfect time and I loved it! ❤

[@lupevelazquez6854]

Sophia! Wow. I’ve watched your videos since you worked for MAC! You used to do your work ootd videos haha. Omg. I’m so glad I found your channel again.

[@trangluu8754]

Thanks for sharing! Ive got bad knees so i cant really run for prolong periods but still motivational to keep me moving in other ways❤

[@lucymoon]

This is so inspiring omg

[@ceniluap]

You inspired me to run because of your cute outfits lol! I’ve been weight training for 8 years now and lost that spark. I recently started running and it’s been challenging but so fulfilling after each run. I actually never thought I would enjoy running! Im doing my first 7k this Sunday at the Love Run Philadelphia!! Ty for the tips 😊

[@NaiChanify]

Thank you so much for this video

[@jasminesorensen9562]

very inspired to see someone of your caliber make such radical changes!

[@jennynguyen8072]

For your on vest I’ve heard people adding Velcro adhesives to keep the pocket closed! Love this journey you’re on!

[@shivp22]

This was so helpful Sophia thanks so much! I’m week 6 on c25k tomorrow and I still don’t feel great about it .. I’m guessing I need to slow down a bit too as I feel extensor tendonitis across my foot and knees when I go too hard .. oh the joys of getting old 😂 appreciate the tips though I’m really impressed you do a speed gym sesh and then in the evening an “easy” zone 2 5mile run, followed by a run the next day! I wish I could run almost every day. I’ve found I need to run every other day to let my legs and feet rest. I’m going to incorporate single leg exercises now though and warm ups so I’m hoping it helps ❤

[@KatherineSoutar-uf3mj]

Ok this is the 5 “runner girly” video iv watched and all of y’all look SO GLOWLY and FRESH and BEAUTIFUL. I must start this process for myself. Thanks for the great video!

[@FSUvinny]

Followed that Strava! I’m always looking for the extra motivations

[@roxie9487]

Omg just in time!! I am starting running and even ready to sign up for my first ever 5k to eventually a marathon

[@beatrizkj]

Very nice video!!!

[@kiel.r.b5734]

This is the kind of influencing I needed

[@ValerieJSR]

Love this video! Do you have any podcast recs during your long runs?

[@lucilletorres]

I really wanted to start running, but I was very embarrassed. This video was really helpful for me to take the first step. Thank you

[@ellagarcia9701]

Hi! I just started running this week, and I will be doing my third run tonight. Still figuring out how to listen to my body and gauge what's efficient for me. So, far I am running alone after work, but I am really looking forward to seeing where my running journey will take me. Ps. I didn't know there are different types of shoes for different types of runs. I've got a New Balance 420(?) as a start. I will definitely invest on some good ones as I progress. Thank you so much for your tips and for this video in general. ✨✨

[@Dreamer30190]

Your bed looks so comfy❤

[@interpretrebekah]

you are so inspiring Sophia! congrats on completing the LA marathon!!! my question is - how do I get past the mental block of long distance running? I'm still a beginner runner but my mind gives out far quicker than my body - I can't stop thinking about how running sucks, how uncomfortable I feel, when its gonna be over, etc.!!

[@camboyim]

Hi Sophia! Whenever your shoes are worn out, I definitely recommend trying out the Brooks Ghost or Brooks Ghosts MAX. As a long distance road and trail runner (normal run: 6-10 miles), the brooks ghost and ghost max is BY FAR the most comfortable shoe I’ve ever worn compared to ON, Hokka, Adidas, and Nike.

[@sharin922]

So incredibly inspiring. Do you mind letting us know what camera you use while you run?

[@LL-bw7ut]

Your're glowing❤

[@carofantastic]

Such an inspiring video! I wanna start running soon. Did you get a gait analysis when you bought your first shoes? I want to know if the gait analysis is really necessary.

[@Kiswood]

This was actually extremely helpful! Thank you a ton! I'm curious to know, are your lift days only leg focused?

[@chauswriting]

This is very informative, thank you Sophia! I've been wanting to start running for so long but never actually start since I'm afraid I'll look stupid panting on the street after 10s of running lol

[@joyxeyaaj]

I can't wait to walk again 😍

[@Gigichew]

oo the On Vest is so cute! haha the DIYer in me is wondering what if you get some velcro strips from Michaels and sew or super glue that on so they become more secure pockets. i love the educational portion of this video along with the entertainment value :))

[@Buaastroctyes]

This is the video i need! I want to be better at running. ive been doing 1-2 miles at treadmill jog and walk. I want to be able to run 2 miles without stopping.

[@KisasDestiny]

My favorite gels are from humma! They are SO delicious and have a lighter texture, they kind of remind me of jam! Highly recommend :) My boyfriend ran his first marathon the weekend of thanksgiving, and see him run his marathon, and seeing you train inspries me so much. I started my running journey last summer, but got injured at work and really messed up my ankle. It wasn't until now that I feel okay to run, but I am so scared to run alone now-a-days and I fee like that preventing me from training and wanting to fully commit to running ):

[@sarahnicoleszl0l]

This is so helpful for beginners like me who don't know where to start, thank you!!! I was wondering how often do you run and how many miles do you usually run during your sessions when you're not training for a marathon?

[@spelabrez]

Sophia, you have been an inspiration to get me more into running as well! As you signed up for a half marathon, I also then did, because I got my brother to join me. I don't know if I would actually do it alone for the first time. But your journey has had a great impact on mine. I am doing my first ever half marathon on Sunday. Hopefully everything will be fine haha. I also wanted to ask you - how would you compare running a half marathon to a full one? How much harder is it? I felt quite OK after my first longer run, but I don't know about the full marathon. Still a lot to go til there. At the beginning I upped my miles quite a bit in no time and felt it on my knees (and overall body) and realized that I'd be doing a marathon, only if I trained (semi) properly. I don't want to be putting so much stress on my body just to prove I can do it. How would you compare it? I know it's different for everybody and people do it (some even with no prep), besides we all have different athletic backgrounds and it's not black and white when we are comparing our running (athletic) journeys.

[@IlFilodiArianna_vlog]

thank your for all these tips! 🥰 I have one question: if you run first thing in the morning, do you eat something or go on an empty stomach? and if you do eat, what do you gravitate towards? how much do you have to wait before running? thank you so much 🧡

[@shwetamahishi4971]

We need a how you plan your week in your diary please!!!

[@therealwoon]

when you're talking about zones, there are two prevailing systems, both of which are tied to heart rate: a 3-zone system and a 5-zone system. according to your description of "conversational pace" that would fall under zone 1 in the 3-zone system but zone 2 in the 5-zone system. the 5-zone system is by far more popular / is "the standard" so it might confuse viewers if they hear this elsewhere. just fyi!

[@Wewhosee-im3ii]

i hate running lol BUT i am watching this because im so proud of this girl and you look amazing Sophia!

[@kkim425]

Can you review the running vests you have tried and liked?? ❤

[@BollywoodMediaOnline]

Curious what were your thoughts on picking Alpha Fly over Vapor Fly for the marathon distance?? Best wishes on your marathon!!

[@missfiiona]

I started running in August 2023 and have been consistent with it ever since as I signed up for my first half marathon which is happening in 2 months! Thank you for all the tips to help me refine my training and preparation for my big race day. What would you recommend for someone wanting to also loose fat while training? I've been having difficulties balancing my nutrition as running requires "carbing up" which can be counterintuitive to weight lose?

[@pd7066]

Would love to know what socks you use?

[@lynninfinite]

I did a 2 mile run today and during it, I’m like I can’t do a 5k!!😭 but the endorphins afterwards… I’m like, I’ll run again 😂😂

[@claras3161]

Hi Sophia, can I ask what size did you get for your ON vest? Im thinking of getting one for myself :)

[@suzannesperl4917]

could you please tell me where you found your apple watch strap - in need of a new one. thank you!

[@coldramen777]

What kind of socks do you wear for your long distance runs? Cotton or wool based?

[@ricardoor4397]

Hey Sophia! I had been vaping for 8 years, just quit cold turkey 3 weeks ago! Ive been running, and bought my first pair of running shoes a couple months back.. the adrenaline GTS23. I have about 100 miles in them and love them. However im training for a mile and a half race, any advice of lighter / faster type shoes? thanks! your video was super inspiring

[@yvette7272]

Do you do any Zone 1 training? Sounds like your week breakdown is mostly zone 2 or 3 (your runs, anyway). Do you outgrow zone 1 once you have that base established?