So you want to take control of your health and fitness
and need a few tips on how to start running for beginners?
Well, I've got you covered with these tried and tested running tips
that will help you avoid some of the big mistakes the new runners
make and get you into a good routine with your new running habits.
The first and perhaps most important piece of running advice
is that when you're getting into running, you really do need to take it slowly,
both in terms of your actual running pace
and how quickly you build up the time or distance you're running.
Each week, there's no rush.
Lots of beginner runners get injured and give up simply
because they do too much, running too fast too soon.
A combination which almost always leads to running injuries like shin splints
or runner's knee.
In my opinion, the best way to start running is with a free structured
training plan like the Couch to 5K app, while we're talking
about a structured approach to getting started with running.
Let's talk about your goals as a runner.
There's nothing wrong with having a goal, like finishing your first 5K
running a mile without stopping or something more long
term, like eventually running a marathon in under four hours.
But in this early stage, just as you start running, it'll serve
you better to focus on the process of building the habit of regular running
rather than chasing performance related goals.
If you set a weekly goal of running three times, you will find it
much more satisfying to achieve a small but meaningful win each week,
rather than pinning all your hopes on a 5K event further in the future.
After all, getting good at running is all about consistency of training.
If you run three times weekly, week after week for a few months,
you will naturally get fitter and faster.
The only way you can get consistent
with your running is, of course, by staying injury free.
And the best way to do that is by giving your body
the rest and recovery it needs between each run.
Believe it or not, it's not while you're running that you get fitter.
It's in the hours and days after a running workout.
You won't be surprised to hear that running puts a lot of stress on your body,
from muscles and bones to joints and, of course, your heart and lungs.
But it's this stress during a run that forces
each of these systems to adapt as they recover after your run
so that you're better prepared for the next time you run
or giving your body adequate rest time between runs to recover and adapt.
Your running fitness will improve gradually over time, in line
with your body's capacity to withstand the stress and strain placed upon it.
If, however, you don't rest adequately between runs,
you'll be pushing your body hard on the next run before
it has fully recovered from the previous run.
Best case scenario You'll simply feel more tired than you otherwise would.
But the worst case scenario is, of course, that you'll get injured.
A good rule of thumb for most people who want to start running is to run
on alternate days like Monday, Wednesday, Friday.
That way, you always get at least 24 hours between your runs for your body
to recover properly.
I've trained lots of beginner runners over the years,
and one of the biggest mental hang ups that they often need to overcome
is the idea that they're not a proper runner if they have to take short breaks.
Lots of runners across all levels actually factor race into their training.
It's not for everybody. Sure.
But taking walk breaks is a fantastic way of pacing yourself as a beginner runner
and increasing the distance you can run in a given session.
I actually made a video about Jeff Galloway's Run Walk Run method,
which are linked to the description
if you're interested in learning more about that.
Another great tip is to get off road and explore.
Pounding the pavement can admittedly be a bit dull,
so as you start running, perhaps have a think about what
local off road trails might make good running routes.
Not only is it far more beautiful and inspiring to get out in nature
and run off road, but the fiscal challenge offered by trail running
will have positive effects on your body compared with running on pavements.
The varied nature of Off-Road Terrain will give your feet, ankles, hips
and core a better workout, making you a stronger, more injury proof runner.
Before the
next tip, I'd love to hear what made you decide to start running.
So tell me about your own running journey down in the comments.
OK, so this one's a big one.
Make sure you invest in a proper pair of running shoes.
Everybody's feet are so different, so I can't recommend one specific
brand and model of running shoe as being the best running shoes for beginners.
However, if you take a visit to your local specialist running store,
they will definitely be able
to fit you with the correct running shoes for your foot type and running style.
Running in the right pair of shoes your feet is a game changer
when you've been used to making do with what you have.
It's worth the investment, trust me.
The other must have item, in my opinion, is a few good pairs of running socks.
Blisters on your feet are so painful and can be really frustrating
when they stop you from running.
A good pair of running socks will draw moisture away from your feet
and help prevent the friction that causes blisters in the first place.
Your feet will thank you.
I know you've heard all the advice about how important
it is to warm up before you run so that you don't get injured.
And that's true, but I actually value a good warmup for a different reason.
Have you ever noticed how a first mile or so of a run
can feel really tough for no good reason.
Then it gets a little easier as you really start to get going.
Well, you can avoid that whole physiological speed bump
at the beginning of a run
by doing a thorough warm up and pulse razor before you actually start running.
It'll really help.
In fact, there's a video that I'll live down in the description
that I'll walk you through a five minute warmup routine that you can use.
Of course, it makes sense to also talk about cooling down after you run.
If you've ever finished a run and either late in the day
or the next morning felt really stiff and achy,
you probably didn't cool down sufficiently after your run.
five to ten minutes spent gently moving around and lightly stretching
after a run will help
greatly to stop you from becoming stiff and sore later in the day.
Next up
is one of the biggest mistakes runners make as they start running more regularly.
It's something that most of us seem to have to learn the hard way
by getting injured.
Hopefully, you can avoid that and start with good habits right from the beginning
of your running journey.
I'm talking about the importance of strength exercises to make you stronger
and all the right areas to support your running muscle groups
like your glutes, your core muscles, calves, quads and hamstrings
all benefit from strengthening to help prevent running injuries.
I'm a big fan of the little and often approach to strength training for runners,
so I'll leave a link in the description to a free collection
of 15 minute strength workouts that you can use.
So be sure to grab that now when it comes to running motivation.
Let's face it, from time to time, we all struggle
even those who have been running for years.
But one of the best ways I found to maintain running motivation
is to track your progress in some sort of diary.
There are lots of different options available.
Strava is one of the most popular.
If you have a running watch, you can upload your data directly to Strava
and if not, you can simply run with a Strava app on your phone.
Tracking your runs that way in months and years to come,
it'll be so satisfying to look back and see how far you've progressed
since you first decided to start running.
There's also a community aspect to apps like Strava,
so you can get encouragement from and give encouragement to other runners
and share your wins along the way.
Of course, while we live in such an online world these days
and I just mentioned online communities, one of the best things you can do
if you're running is actually to join a local running club person.
Many running clubs have beginners groups that provide support,
guidance and LED runs to help people start running.
There's nothing quite like the motivation of meeting other
like minded runners who all want to progress together.
Tap the video on screen right now for five powerful tips
that'll make running feel easier.
And I'll see you over in that next one.