10 Tips for beginner runners
Ten key tips for beginner runners: what you need to know when starting to run
If you’ve just started running, you’re in for a shock: there’s a little more to it than placing one foot in front of the other. With these 10 tips, however, we’ve got you covered.
Somedays, you’ll lack motivation, you’ll have the most painful blisters, and you’ll likely make mistakes such as running in a pair of non-running shoes.
That’s okay. We’re all beginners at one point or another. However, to help you become a better runner and protect you from running injuries, I’ve put together ten essential tips.
So, let’s get to it.
This article is by Matthew from Running101. Running101 provides quality training tips, running advice, the latest running news, and the very best running gear.
1. If you can’t run, walk.
Relatively simple, I know. However, if you’re struggling to run, then walk. Any movement is good, especially if you don’t perform regular cardio or exercise. To become fitter, increase your aerobic endurance and add run/walk breaks.
For example, run for one minute then walk for one minute. Repeat this for up to thirty minutes until you can run the whole thing. It won’t happen overnight, but it will eventually, helping you become a full-fledged part of the “somewhat crazy” running crew.
2. Invest in a pair of proper running shoes
One of the main mistakes I often see beginners make is running in shoes and trainers that are not made for running. Ditch the converse and opt for a specialised pair - look for shoes manufactured by popular brands such as Nike, Asics, New Balance, and Brooks.
Make sure you get into the habit of cleaning running shoes. There is nothing worse than getting a fresh pair of shoes caked in mud and leaving them to go hard and gross. It’s just another thing that might put you off getting out there for your run!
Pro Tip: Break in your new running shoes to prevent blisters, general discomfort, or even injury. You can do this by wearing them around the house or to the shops before actually running in them.
3. Track your progress when you begin running
As a beginner, progress is progress. There’s no denying it. However, I recommend tracking your progress so you can look back and see how far you’ve actually come.
You have multiple tracking options, whether opting for old-fashioned pen and paper, an excel spreadsheet, or an app such as Strava.
Tip: When tracking, make notes such as distance covered, time spent running (and walking), how you felt during your run, and if you have more to give.
Running with a partner can be a great motivator.
4. Celebrate small victories
To enhance motivation, encouraging you to show up day after day, week after week, I recommend celebrating small victories. This is an often overlooked part of training in many sports.
Whether you’ve just run your first ten minutes without any walk breaks, thirty minutes, or completed your first half-marathon, take the time to celebrate. Pour yourself a glass of champagne, head to your favourite restaurant, or eat your favourite chocolate tucked up on the couch, re-watching Breaking Bad. The choice is yours, just remember to celebrate somehow or another.
5. Don’t wear any old cotton socks for your run
While you can run in regular cotton socks, this may result in blisters or general discomfort. Instead, you should run in a pair of specialized training or running socks. Running in a proper pair of socks will keep your feet dry, healthy, and will reduce your risk of blisters.
If you’re looking to decrease recovery times and increase performance, consider investing in a pair of compression socks.
6. If you struggle with motivation, run with a friend, or join a local running group.
If you’re one who struggles with motivation, consider running with a friend or joining a local running group. This increases accountability, thus increasing motivation to show up, getting in that run, and allowing you to become a better runner.
However, it’s important to be realistic. Don’t schedule to meet with a friend to run at 5 am on a Sunday morning if you both know neither of you will show up. Be realistic, and don’t keep the other one hanging…
7. Don’t overdo it
Many beginner runners catch the “running bug” early on. All they can think about is running - they’re reading articles (just like you), and books, watching documentaries, and planning their entry to the next Olympics.
However, there’s a thing as too much running - especially if you’ve only just started. Limit your runs to two to three per week, slowly increasing this as time goes on. No matter how often you run, you should always include one to two rest days per week at a minimum. This will reduce your risk of injury while providing your body much-needed time to recover, making you a better and faster runner.#
Tip: As a general rule of thumb: avoid increasing your weekly mileage by no more than ten percent each week. This reduces your risk of injury and overtraining.
8. Emphasize recovery after your run
As mentioned previously, recovery is just as important as running. Many beginners are puzzled by this, often raising the question: If I’m not running, how will I get faster? The answer lies in recovery. When we train hard, our body needs to repair and rebuild - this is when adaptations are made, thus allowing you to run faster and further.
Taking in stunning scenery is an added bonus when starting running
9. Avoid hard surfaces
The average runner lands with two to three times their bodyweight passing through their joints and ligaments. This increases pressure on your knees, ankles, and other joints, and thus increases your risk of injury.
Consider running on softer surfaces as frequently as possible - head to the local park, hit up the trails, or run on the beach or soft sand if you’re lucky.
10. Don’t give up!
Most importantly, don’t give up! If at first, you don’t succeed, try, and try again. Running is a tough sport and not for the faint-hearted. However, once you get the hang of it, you’ll soon learn to love it.
Don’t give up, track your progress, and enjoy each and every run (or walk).
