Have you ever seen a group of runners, watched a running race on TV, or felt the urge to run around a local track but didn't know where to start?
While humans have been running since our ancestors first chased prey across the African savanna over two million years ago, today's runners have it much easier with modern shoes and training methods
Whether you want to compete in your first race, improve your fitness, lose weight, or simply enjoy the thrill of running, this guide will help you get started.
In this post, I will reveal plenty of beginner runner tips. Let's change that "I can't" to "I can't believe I didn't start sooner!"
Why Start Running? The Life-Changing Benefits
Running has several physical benefits, making it a great activity to start.
You have cardiovascular benefits and better lung efficiency, your muscles can become toned, particularly your legs, it can help your sleep quality, which comes with its own benefits. Additionally, it's a great way to burn calories and lose excess weight if that is your goal.
It's not just physical benefits; the mental benefits of running are also huge. Whether for stress relief or to unwind, there are multiple studies on why physical activity is good for you. Personally, I find it great to clear my mind, and the feeling after completing the run can last all day if you set off in the morning.
Running, while it may seem complex, is very simple. Although there are many equipment options, running can be very inexpensive.
Generally, running shoes will be the key expense, but you can save money by not taking expensive gym classes or buying expensive equipment. Additionally, in many cases, you can just get out the door and run or find great running routes very close to home.
Running groups and clubs are fantastic ways to meet people. Training in a group is great for motivation. If you are interested, you may also have a club coach present who can guide training and racing.
The wonderful thing about running is that you control your goals and aspirations. It could be to complete a couch to 5k program, or it could be to finish a 10k in under 1 hour.
It could be to achieve a specific position in your age category in a major marathon. It's up to you to set your goals but ensure they are SMART-specific, measurable, achievable, realistic, and time-based.
Essential Gear: What You Need to Hit the Ground Running
Choosing the right running shoes can be overwhelming if you're new to running. There are so many brands, models, and prices to consider.
When starting, it's important to pick a shoe that best suits your needs and helps you get the most out of your runs.
For example, a trail shoe with a good grip would be a good choice if you plan to run off-road. If you're aiming to participate in 5k races soon, consider a more affordable and responsive shoe like the Nike Zoom Fly range.
You don't necessarily need to buy the most expensive top-of-the-line shoe. Comfort is key, so I recommend visiting a local running store to try shoes from different brands and see what feels best and help you with proper running shoe fitting. Typically the best running shoes for beginners will allow you to be versatile in your running.
The clothing you wear is also important. Of course, this depends on the season and weather conditions in your area fundamentally if you are running in hot weather or running in cold weather. A good place to start is a good pair of running shorts, a T-shirt, long sleeves, and a running jacket, along with a great pair of socks.
You can, of course, add things like sunglasses, hats, and tights to this if you need to. Remember, there are some great deals out there, and even used items can still be worth a go-on running kit.
There are other extras, such as GPS sports watches, but there is no need to run out and buy everything as a beginner. A simple stopwatch or looking at Map My Run to get an idea of distance can be beneficial.
Additionally, there are many running apps for beginners and experienced runners to track training, such as Strava; however, it's not as important as your running shoes and getting out the door.
From my experience and when deciding on running gear for newbies, socks are not something you want to skimp on. A well-fitted, sweat-wicking sock will ensure you are best protected and avoid painful blisters, which can really disrupt your running if you are not careful.
Before You Start: Preparing Your Body and Mind
Before you start a new training regime, it's important to talk to a medical professional and tell them of your plans. They will help advise you; you may need some checks before starting your program.
When starting a running routine, it's common to feel very motivated and perhaps eager to push yourself too hard, especially if you've recently bought new gear.
This is where having a certified coach can help. They can understand your abilities and create a training plan that allows for steady progression or prepares you for your goal race or event.
The warm-up for a run can be as simple as starting off a bit slower personally I don't stretch much before a run I like to be warm and find stretching after or using a foam roller beneficial.
Your nutrition and hydration are very important to allow you to run and recover effectively. A balanced diet with plenty of fruit and veg, along with protein and carbohydrates, can help you recover. Hydration for runners is so important, drink to thirst and add some electrolytes to your water if the weather is particularly hot and you are sweating a lot.
The Beginner's Running Plan: Your First Steps to Success
There are various ways you can start your beginner running plan. However, don't worry about running all the way. You could use a run-walk method for different lengths of time or between lamp posts.
For example, you could run for 3 minutes and walk for 15 or 20 minutes. Make sure you start at a place appropriate for your ability.
Running progression can be done in a variety of ways, but it can be simply by increasing duration or intensity. As a certified coach, I would not recommend you do these together. For example, if you want to extend a run from 20 to 30 minutes, don't run the 30 minutes any faster than you would have run the 20 minutes, as you are already increasing the training load by running further.
It's so important to prioritize not only training but also rest and recovery. This will ensure you can run your next run well, help with muscle aches, and ensure you get the most adaptation from your running. Recovery is key in running injury prevention, so ensure you schedule rest days in your program.
When you are just getting started, you may perhaps experience more muscle soreness as your body adapts to running.
Therefore, it can be beneficial to supplement your training with some cross-training. This could be in the form of lower-impact activities. Popular cross-training for runners ideas include swimming, cycling, or a more gentle walk.
This can still benefit your overall fitness but allow the muscles to recover a little more for your next run.
Proper Running Form: Technique Tips for Newbies
When you start running, it can be difficult to focus on posture, but a few technical pointers can be helpful, such as keeping a relatively straight body line with a slight forward lean from the ankles. Try to relax your shoulders, as this will improve your posture and should make breathing easier.
Your foot strike is important. If you are just getting started, be careful not to force your stride length. Doing so can result in overstriding, which means more impact. Ideally, your foot strike should land under your center of mass.
Common beginner running mistakes include leaning too far forward or backward, not using your arms at all, and overstriding.
Over time, these can be addressed with drills and strength movements. If you feel particularly concerned, a specialist center can offer a biomechanical analysis of your running, and a good coach can review your running.
Staying Motivated: Overcoming Challenges and Setbacks
Running motivation can primarily come from setting achievable milestones for yourself on the way to a larger goal. For example, if your larger goal is to run 3 miles in 30 minutes, then running one mile in 10 minutes should be seen as an achievement, as you have taken a step toward your overall goal.
Having a training partner or running buddy to run with can make running much more fun, and inevitably, some days you may not feel like going for a run, but having someone else to stay accountable to is hugely important.
Go along to a local club or group session. This is, of course, a great place to meet like-minded runners, and you can always arrange separate runs if you wish.
There is a fantastic community feel to running, so enjoy it and find out what other people's goals and ambitions are. You may find it inspires you to try something new.
While there are plenty of running apps in which you can track your progress as a beginner, you may prefer to just record your running and training in a journal or notebook. That way, you can refer to it to see how far you have come or sometimes things you wish to change in your training.
If you are working with a coach, they may have an online platform where you can tick off your training runs, as it's important they are aware of the running you have been doing.
You will experience some muscle soreness at some stage on your running journey. How you deal with it is important. It could mean getting a sports massage, having a cold bath, or using a massage gun or foam roller.
These can all help alleviate some muscle soreness. However, it is essential to see the difference between an injury and muscle soreness; an injury will feel painful and may get worse if you try to run or just may not be going away. It's so important in this case that you seek guidance and help from a professional; this could be a doctor or physio, for example.
Nutrition for New Runners: Fueling Your Journey
Pre-run, you may wish to snack on something easy to digest, such as toast, a banana, or an approved energy gel. Of course, what you eat before depends on the length and intensity of your run. Over time, you will know what works best for you.
Eating a balanced meal with protein and carbohydrates as soon as possible after the run is important. One of my favorite running nutrition tips is to look into an approved recovery drink which can be great to take if you have to travel in the car to your session. You can drink it before heading home.
Beginners often make the mistake of eating too soon or too much pre-run, which can cause stomach issues, and then not eating enough or not soon enough post-run. It's important to keep filled not only for the run you are doing but also to sustain your progress and keep your energy levels topped up.
Conclusion
Congratulations! You now have the knowledge you need to start your running journey. Remember, every runner you see out there started exactly where you are now.
The key is to start slow, be consistent, and, most importantly, enjoy the process. Your body will thank you, your mind will feel clearer, and who knows? You might just find yourself signing up for that 5K sooner than you think! Remember there are plenty of beginner-friendly running events who would love to welcome you.
So, what are you waiting for? Lace up those shoes, step out that door, and take your first strides towards becoming a runner.
FAQ
How to train for a 5K if you never ran before?
Running a 5k is one of the popular beginner running milestones. Here is a list of simple steps to follow if you have never run before:
1) Check in with a medical professional before starting a new fitness routine.
2) Get some suitable running shoes and kit.
3) Find a suitable beginner running schedule from a trusted coach or source.
4) Join a running community for beginners this could be a club or group, on or offline.
5) Ensure you prioritize recovery as well as your running sessions.
How to start running when unfit?
Firstly, remember that just starting and having the motivation to start running is an achievement. Don't worry about your current fitness level.
Start with small goals, such as jogging or walking to the end of the road and back. Over time, you will gradually be able to extend the duration of your running, and you should see your fitness improve.
How to jog properly for beginners?
Even if you are a beginner, proper running form is important as it can help you avoid common running injuries. As part of your warm-up, include some running warm-up exercises.
This could be high knees, butt kicks, or walking lunges. It's best to complete these after a few minutes of jogging to be warm before starting.
