There are millions of pages out there if you search for running for beginners (493,000,000 results to be exact!).
I’m not trying to reinvent the wheel after all, running is running. If you are new to running or thinking of starting to run for recreational and/or health reasons I wanted to share a few tips to think about:
1. New to running? First Thing’s First
You should not care what anybody else thinks about your running! if you’re self-conscious walk, drive, cycle away from your home and wear a cap or woolly hat :). Perhaps a quiet country lane or wooded path were you’re unlikely to see many people! More importantly, though, nobody should know you.
2. Ease in Gently
Remember your body may not be conditioned to run…yet. Even if you have good cardio levels, you’re asking for trouble trying to fly out the blocks. Start off with a 1-minute run, 1-minute walk strategy for 10 minutes to feel how your body reacts. From here you can build up over a number of weeks to increase the run time and decrease the walk time, at a point where you don’t walk anymore.
3. Build a Habit
If you want to be a happy runner and stay injury-free aim to build a habit. Write down a plan to get you started for a few weeks and remember consistency is key. If this means 3 times per week then plan rest days between. The first few weeks could look like the below, you want to establish a habit and look forward to your next run, not exhaust and injure yourself:
- Tuesday – 1-minute run / 1-minute walk for 10 minutes
- Thursday – 1-minute run / 1-minute walk for 10 minutes
- Saturday – 2-minute run / 1-minute walk for 10 minutes
- Sunday – Rest/Alternative cardio like Biking or Swimming
4. Don’t play catch-up
If you have an aim is to run 3 times per week but you miss a planned day, don’t feel the need to run 2 or even 3 times consecutively to get your weekly runs in, you will be asking for trouble. Long term, is it better to ensure you build in rest days. Accept you may only do 2 runs that week.
Both points 3 and 4 should also be respected if you’ve had time away from running as you’ll body will need to build its conditioning from the impact and stresses of running.
5. Stretching
Make sure you warm-up and cool-down (Stretching Posts). You’ll be surprised how you’re body reacts with the aches and pains you may feel. This is down to conditioning and not overdoing it to begin with. If you feel any consistent pain when you start a run it’s best to slow down, walk or stop.
6. Shoes
Invest in a good pair of running trainers (Link). Yes, you can pick up cheap running shoes online! But unless you’ve used them successfully before you can’t be certain they suit your running style. Visit your local running shop and get a gait analysis who’ll be able to recommend suitable shoes. Once you’ve got a make/model that suits you feel free to buy them online. This initial investment will be well worth it in the long run!
7. Kit
Don’t go spending money on the latest gear to look the part. Just make sure you have suitable running clothes which work with the weather. Jacket, Top, Shorts, Tights, Socks. If you experience chafing anywhere (particularly thighs) I recommend Body Glide or Vaseline, you’ll thank me for it.
8. Finding it Boring?
Grab your headphones and listen to music. Think through a problem at work. Plan out your weekend or next holiday. Reflect on your day. You’ll be surprised how your mind can wander if you let it. Want more inspiration, see my make running less boring post!
9. Where and When can I run?
Everybody is different, some like to run a loop, others like to run out and back. Some people even like laps around their block. Whatever you prefer, try mapping it out in advance so you know the turnaround point or how many laps to do.
Some people prefer running before daybreak whilst the roads are empty, others later in the day and into the evenings. After all, this may be dictated by work and family commitments but I find an early runs work for me.
10. Finding self-motivation difficult?
Run with others! Family, friends or even join a local running club. Convince a friend to start running with you, the time will disappear! Search for a running club. All clubs are different ability groups so there is something to cater for everybody (they’re not all ‘elitist’).
Running with like-minded people is a great motivator, and having a time and a place to meet regularly holds you accountable. In addition, you can seek a running coach who will work within your ability and availability. These coaches can to keep you honest (I recommend JM Coaching)!
11. Don’t stress
Progress takes time so don’t lose focus on the reasons why you started. It’s easy to give up but for only 20 minutes (1.4% of your day!) you can do something different.
Release those natural endorphins! Perhaps you’ll spend the 1.4% mindlessly scrolling social media or watching boxsets but they’re not going anywhere. 😀
