Running is undeniably as mentally demanding as it is physically, if not even more so. Running requires determination, mental strength and clarity, plus the ability to listen to your body on top of the physical demands. For beginners, this is a hard concept to grasp, and there can be an overwhelming amount of running advice available. As you progress as a runner, the best advice will come from those who will help you see the whole picture.

1. Avoid lofty goals.
Do not begin your journey to become a runner by setting the bar too high. Pick one goal: speed, form or distance, whichever you choose. As a beginner, choosing one aspect of running to focus on will help you see the improvements that are occurring. If you focus on two goals, like increasing your pace and your distance, you may find yourself burned out and discouraged. Many beginners cannot increase pace and see their distance increase at the same time — it requires double the effort. Focusing on one goal allows you to get a full understanding of how you tick as a runner. Set mini goals — goals that require a shorter time frame and that you will have an easier time achieving. Having a smaller goal to focus on for a shorter amount of time will help you avoid the overwhelming feeling of your ultimate goal and will help you get to that finish line.

2. Find a race and set a date!
If you are just starting out as a runner, setting your sights on your first race can be frightening. As you progress, registering for an even longer, tougher race can be just as frightening. Researching races in your area and registering as soon as possible can mean the difference between being fully prepared or giving up, because there is nothing holding you down. Having a race paid for and a date set means you are less likely to back down from your goal. No one wants to waste money! Set a date and go for it!

3. Log your runs.
Writing down the details of your runs can help you discover a number of important details about who you are as a runner. Are you enjoying shorter, faster runs more than the slower, longer runs? Is there a distance you are getting hung up on? Are you “hitting the wall” at a certain mile? Are you finding it difficult to overcome hills? What is your best time of day to run? Do you prefer a certain type of weather? Writing down the details of your runs will allow you to physically see the improvements you are making in your training, as well as help you reflect on what you love or hate most about running.

4. Celebrate milestones.
Celebrate your milestones, even if they are small. Give yourself the credit you deserve for every mile you run farther, for every personal time record you set and for every hill you overcome. Knowing how far you have come as a runner boosts your confidence, increases your motivation to continue and helps you determine your next goal. You put in the hard work, so why not give yourself the credit?

5. Focus on your own identity as a runner.
The hardest part of running, as with any sport, is the balance of competitiveness and sportsmanship. As a beginner, it is crucial to remember that you are just starting out and will not be able to be the fastest or run the farthest. Running may come easier to others, but hard work pays off. Make your runs and your races about your own personal accomplishments. Everyone comes from the same place — the very first step — and there is only room for improvement. The more pride you have in how far you have come, the easier it will be to improve. Remembering that a mile is a mile no matter how fast or how slow you run it can help you get through those moments when you “wish.”

6. Invest in your feet.
See a professional to have your feet fitted for the right shoe. We all run differently. Sports specialty stores usually have staff on hand that are trained to study your stride, your gait and other important details of your form as a runner. These details may even change as your time as a runner goes on. Purchasing the right shoes for you specifically can help make the transition from non-runner to runner easier and less painful. It can also help prevent injury. Do not be afraid to invest a little bit of money in your shoes (and other gear) if you are planning on running seriously — the cost will be far less now than if an injury occurs.

7. Don’t be afraid to go “naked.”
Very few runners can go long without noticing that their “stats” are constantly rolling around in their heads. Especially if you are training for a specific race, watching your GPS watch can have you focusing on the technical side of running more often than you want, which can be aggravating. iPods are also a popular gadget for runners, allowing them to drown out the mental aspect of running. Leaving your Garmin and your iPod at home can help you refocus. Focusing on your breath without loud music can actually help you steady your pace. Leaving your Garmin behind can help you avoid the dreaded question “I have how much to go?” Running “naked” can help you learn to embrace your surroundings and enjoy your run.

8. Surround yourself with support.
Having family and friends around to support you as a beginner is crucial to your success. Surround yourself with people that are runners and those that are not. Having both on your side can be great for any obstacle you may find yourself trying to overcome. Being able to turn to other runners for advice can help you understand what may be holding you back or whether you are overanalyzing your runs. Having friends that do not run can mean the difference between hearing you inspire them to try or not. Knowing that you are inspiring others or that you are doing everything just fine can help you get through the tough times you may encounter.

9. Visualize your success.
If you can see it, you can be it. Visualize that sprint crossing the finish line. Daydream about that medal being placed around your neck. If you allow yourself to think your way to success, you are more likely to succeed in reaching your goals. Doing this allows you to build yourself up and believe in what you are doing. Running is not an easy sport, but it truly rewards those who work hard.

Melissa Durham is the author of the blog Live, Love & Run where she writes about her passions for wellness, fitness and health. Visit Melissa on Twitter and Facebook.

Tough Mudder
Designed by British Special Forces, the Tough Mudder claims to be the toughest event on the planet. They emphasize that the competition is about finishing and helping others finish.
Length of course: 10-12 miles
Obstacles include: Lots of mud, fire, ice water, a 12-ft. wall, and 10,000 volts of electricity
HellaWella Highlight: Free beer at the finish line!
Supported Charity: Wounded Warrior Project
Toughmudder.com

Spartan Race
Created by eight ultra-endurance athletes and a Royal Marine and forged with the spirit of a Spartan, the Spartan Race is an obstacle course race. Time does matter! They offer different races based on length of course and difficulty. We recommend starting with the Spartan Sprint, working your way to the Ultra Spartan Beast and ultimately tackling the Spartan Death Race.
Length of course: Courses vary from 3.1 miles, 8+ miles and 10-12 miles. The Death Race is 48+ hours!
Obstacles include: They will not disclose specific obstacles, but a few staples include fire, mud, water, barbed wire and occasionally “Hell on Earth.”
HellaWella Highlight: You have the right to call yourself a Spartan if you finish all these races.
Supported Charity: Homes for Our Troops
Spartanrace.com

The Original Mud Run
Original Mud Run got its start in 1999 by former Marines. Each event consists of a military-style obstacle course.
Length of course: There are two to choose from: 3.1 miles with 18 obstacles or 6.2 miles with 30+ obstacles.
Obstacles include: They keep a lot of obstacles secret, and the ones that aren’t have funny names like the Stairway to Heaven, Hole to Hades, Tire Mountain, Run Forest Run and Quigley (what could that be?).
HellaWella Highlight: Mysterious obstacles with interesting names keeps the suspense going from registration to finish line.
Supported Charity: Young Marines and The National MS Society
Theoriginalmudrun.com

Hero Rush
Now’s your chance to be a firefighter! The Hero Rush was created by real firefighters. You’ll slide, climb, crawl, get wet, search for victims, drag and carry equipment, carry stretchers, race up stairs, fight your way through smoke and flames, etc.
Length of course: 5k-7k
Obstacles include: Ladder climbing, sliding down poles, crawling through windows, breaking down doors, going through HAZMAT slime, locating trapped victims and getting sprayed down by a fire hose
HellaWella Highlight: You get surrounded by an inferno midway through the race!
Supported Charity: National Fallen Firefighters Foundation
Herorush.com

Dirty Hog
Designed by an interesting blend of U.S. Special Forces and reality TV experts, the Dirty Hog takes a new spin on the mud run: It has a “choose your own adventure” focus. Its courses have alternate routes and rewards, which are determined by how you perform at each individual checkpoint. Each checkpoint will test your grit, will, strength and ability to work as a team with a tangible reward.
Length of course: 9-12 miles
Obstacles include: The tree chop, shoot the butcher, pig slop gauntlet and team challenges
HellaWella Highlight: For every completed test, you receive a course reward and a color-coded hog tie bracelet, which gets you special privileges or cool stuff at the after party.
Supported Charity: Operation Homefront
Dirtyhog.com

Warrior Dash
The Warrior Dash has three parts to it: mud, sweat and beer. The courses are rather short, so you have more face time with your beer mug. (Hey, it’s the best way to get your B12 fix after a grueling workout!) That does not mean they are easy. The Dash says its races are held on the most demanding and unique terrain from around the world.
Length of course: 5k, on average
Obstacles include: Obstacles vary by location, but most include crawling under barbed wire in mud, leaping over fire and hurling yourself over walls and hurdles.
HellaWella Highlight: Awesome Warrior prizes like a custom-engraved steel warrior helmet to the top three winners!
Supported Charity: St. Jude Children’s Research Hospital
Warriordash.com

Merrell Down & Dirty National Mud Run
Race alongside local military personnel, public safety officers and police academy trainees in the Down & Dirty National Mud Run.
Length of course: Offers 5k and 10k courses
Obstacles include: Military-style obstacles filled with cargo climbs, wild water crossings and a whole lotta mud
HellaWella Highlight: In case the obstacles aren’t difficult enough for you, Down & Dirty features a barefoot division. You must wear barefoot shoes or run with naked feet! You must be experienced as this is dangerous for newbies.
Supported Charity: Operation Gratitude
Downanddirtymudrun.com

Rugged Maniac
The Rugged Maniac is held all over the country this year. Great for a mud run newbie!
Length of course: 5k
Obstacles include: Over 20 obstacles that include 12-ft high walls, fire jumps and the staple mud crawl under barbed wire.  The terrain changes with a combination of forests, fields, motocross tracks and ski slopes for more running enjoyment.
HellaWella Highlight: You get to barrel down a 50’ water slide!
Supported Charity: The Fisher House Foundation
Ruggedmaniac.com

Muddy Buddy
We love team work. The Muddy Buddy registers you in teams of two. Choose from  the Muddy Buddy Run and the Muddy Buddy Bike & Run.
Length of course: Between 3-4 miles and 6-7 miles
Obstacles include: Over 20 obstacles that include 12-ft high walls, fire jumps and the staple mud crawl under barbed wire.  The terrain changes with a combination of forests, fields, motocross tracks and ski slopes for more running enjoyment.
HellaWella Highlight: The Frog Maze: Find your way through the foggy maze; pick the wrong way and you’ll be stuck in that maze forever!
Supported Charity: Challenged Athletes Foundation
Muddybuddy.com