The Ultimate Rundown For New Runners

Updated: May 5, 2019

Running is often the first choice of new fitness enthusiasts because of the low start-up costs, the fact that you can do it just about anywhere and there are no long term fees associated with running. Buy some shorts and a T-shirt and a good pair of running shoes, and you're good to go. How hard can it be, right?

Because of the low cost and ease of access, many new runners aren't prepared mentally or physically for the new demands they're about to put their bodies through. All good things come in time and running definitely follows that rule. 


But beginners, do not despair. So long as you have patience and can celebrate small successes, running will get easier and soon become your new favorite activity. 


Before you start

If you've not been active for a while, you may want to build your fitness levels gently before you move on to running.

Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.

There are many types of trainers on the market, so get advice from a specialist running retailer who will assess your foot and find the right shoe for you.

The shoe's structure weakens over time, especially with regular use. Running experts advise replacing running shoes every 300 miles (482km).

Women should also consider using a sports bra, which is sturdier than a regular bra and provides additional support.

Get tips on what to wear when running in the cold.

Plan your runs. Work out when and where (the exact route and time) you're going to run and put it in your diary. That way, it won't slip your mind.

If you feel out of shape, or you're recovering from injury or worried about an existing condition, see your GP before you start running.


Starting out

To avoid injury and enjoy the experience, it's essential to ease yourself into running slowly and increase your pace and distance gradually over several outings.

Start each run with a gentle warm-up of at least five minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs.

Start walking for an amount of time that feels comfortable. 

When you first start out, try alternating between running and walking during your session.

As time goes on, make the running intervals longer until you no longer feel the need to walk.

Give yourself a few minutes to cool down after each run by walking and a doing few stretches.

Regular running for beginners means getting out at least twice a week. Your running will improve as your body adapts to the consistent training stimulus.

It's better to run twice a week, every week, than to run six times one week and then do no running for the next three weeks.


Staying motivated 


Set yourself a goal

Whatever your level, setting challenges is useful to stay motivated. Training for a race, such as a 5K, or a charity run is a good way to keep going. 

Run with a friend

It really helps to have someone about the same level of ability as you to run with. You'll encourage each other when you're not so keen to run. You'll feel you don't want to let your running partner down, and this will help motivate you. 

Keep a diary

Keep a diary of your runs. Note down each run, including your route, distance, time, weather conditions and how you felt. That way, whenever your motivation is flagging, you can look back and be encouraged by how much you've improved. 

Mix it up

Keep your running interesting by adding variety. Running the same route over and over again can become boring. Vary your distances, pace and routes.

Join a club

A running club is the perfect way to commit to running regularly. Most clubs have running groups for different levels, including beginners. Clubs are also a great way to find running partners to run with outside of club sessions.


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