beginner fitness

If you've signed up for a new gym this year, figuring out how things work, from treadmill etiquette to the location of the foam rollers, can be a bit overwhelming. Tack on an overcrowded locker room and intimidating-looking machines, and it may want you to skip a workout.

Instead of skipping out on exercising altogether, figure out your gym's dynamics when it's less crowded. Find a time when it's slow, like earlier in the morning, later at night, or on the weekends, and use the time to figure out how to work all of the machines or where all the props are for class or to just stop and think so you can figure out your own gym-going preferences. Not having a crowd of people around you can even help you feel more confident while doing exercises, especially if you are feeling self-conscious about how well you're mastering a new set of moves.

Whether or not you are going to the gym when it's overcrowded or during off-peak hours, here are some gym etiquette rules that you should be following.

Gym rats, do you have any more advice to give for newbies?

Have you got the running bug? If you've recently committed to a running program, it may seem like there's not much prep involved, except downloading your favorite playlist. Running is a popular pastime because it doesn't require much know-how to start — just pick out your shoes and go. But that doesn't mean that there isn't technique. Whether you're starting out or never thought twice about your regular runs, read on for tips on how to become a better runner.

Learn the basics: The barriers to entry may be low, but that doesn't mean running isn't a skill. If you are a beginner runner, pay attention to how you run. Listen to your gait — you shouldn't be running unevenly or hitting the ground hard. Read more tips on analyzing your running style here. And remember that mid- or forefoot-striking is best (as opposed to heel striking) for helping prevent injuries.

Read more tips on proper running after the break.

Going to the gym is more than just walking in and jumping on a treadmill: there's etiquette to follow. With so many of you making good on your New Year's resolutions and hitting the gym this month, make sure these gym-going tips are fresh in your mind.

• Gyms are ridiculously busy in January. Check out our tips for navigating when yours is overcrowded.
• No one wants to get sick from exercising. Protect yourself from the germiest spots in the gym. And do your part by always wiping down machines before you use them.
• Nervous about taking a fitness class? Why it's important to tell the instructor you're a newbie, spy on a class before you go, and always stay for the stretch.
• Know the ins and outs of navigating the machines: it's important to be able to deal with treadmill hogs, but if that doesn't work, try one of these underused pieces of cardio equipment instead.
• Even when you're worried about time, there are ways to fit in a workout. Here are ways to maximize a treadmill workout and save time when strength training. When you're done, make sure to follow our time-saving makeup routine for the locker room — no one will even guess you just worked out!
• Make sure to know how to act when you're there. From weight room etiquette to dealing with unsolicited advice, always be on your best behavior.
• Gym mishaps? No problem, we've got you covered! Here are the 10 biggest mistakes you're making at the gym. No sports bra or socks? Still not a problem. How to deal with gym wardrobe fails.

Heading into a new fitness class can be intimidating; this is especially true if you're fairly new to exercising. While first-time class fears may have you retreating to the back row, calling yourself out as a newbie and standing in direct view of the instructor is hugely beneficial.

People often walk away from a fitness class feeling frustrated because they couldn't keep up or the moves felt way beyond their level. Here's the thing — classes move fast, and unlike fitness DVDs, there isn't another instructor demonstrating modifications. If you're new to a class — or new to exercising — arrive a little early to talk to the instructor. Let him or her know it's your first class and ask if they have any tips for you to follow. Once class starts, stay toward the front of the room so the instructor can see you. Often, when the instructor knows you're new, they'll check in on you to see how you're doing or help you through a challenging exercise. They are also more apt at sharing modifications when they know that there are newbies in the class. If you don't say anything at all, they may assume the class is full of their weekly regulars.

Most importantly, take your time. Working out at a comfortable pace while maintaining good form far outweighs being able to match the speed of the instructor. In no time at all, you'll be matching the pace of the class!