Are you looking to get fit but don’t want to join a gym? You’re not alone. For those who prefer the freedom and flexibility of choosing their own fitness routine, running is a popular and empowering option. You can lace up your shoes and hit the pavement whenever and wherever you like without the constraints of a gym membership.
One of the most popular ways of getting exercise into your day is by walking and running. It’s not just a personal choice but a global trend, with approximately 621 million people engaging in running for fitness worldwide. This inclusivity means that no matter where you are, you’re part of a community of runners, all striving for better fitness and improved mental health.
But if you’re new to running and feeling a bit nervous about getting started, that’s perfectly okay. These tips for beginner runners are here to support you, help you learn how to run, and experience the many benefits running can offer. You’re not alone in this journey, and we’re here to help you every step of the way.
Find a Beginners Training Plan
If you don’t know where to start or what to do other than get out and run as if your life depends on it, it can be a good idea to find a beginner’s running programme that can help you get started.
Couch25K is a popular app that helps beginners get started and build up stamina and speed over weeks to make the process more enjoyable. Strava, Map My Run, Nike Running Club, and more are all apps designed to help new and experienced runners get the most out of this activity and go from strength to strength at a pace and schedule that works for them.
Get The Gear
It’s a common notion that running is free, and you don’t need anything to get started. While it’s true you can run for free, you do need some gear to help you make your runs more comfortable and support your body. You need clothing that is going to be comfortable and moisture-wicking and won’t irate you as you run; you need a good pair of running trainers to support your feet, such as Nike juniper trail 2 running trainers if you’re running trails off the road on different surfaces, or Asics Novablast which have been rated excellent for runner both new and experienced. You can go one step further and have your gait checked to ensure you get the right footwear support for you to help you avoid injuries.
Take It Slow
Like with anything, it’s important not to compare your beginning with someone else’s middle or end. Don’t be tempted to push yourself further than you can manage at first simply because pride gets in the way. As a beginner, the only things you’ll achieve are injuries and a hatred for running. Instead, take it slow. Implement a run-walking interval to help you build up to continuous running. Try running for 30 to 60 seconds, then walking for a minute, and repeat for the duration of your run.
Instead, take it slow. Implement a run-walking interval to help you build up to continuous running. Try running for 30 to 60 seconds, then walking for a minute, and repeat for the duration of your run.
Try not to force yourself to run for long periods. Build up from 10 or 15 minutes if you wish rather than trying to endure 60 minutes of running and pushing yourself too far.
As you build up your ability, you can increase the duration and run times.
Don’t Skip Warm Ups
Warming up prior to running is essential. You want to focus on making your body ready for what’s coming so you aren’t forced to run without being properly prepared. This can help you reduce injuries.
Great warm-up exercises for runners include;
- Arm circles
- Leg swings
- Frankenstein walks
- Hip rotation
- Knee circles
- High knees
- A skips
- Jogging in place
Try Treadmill Running
If you’re feeling self-conscious about your ability to run or you want to build confidence, treadmill running can be a great alternative to going outside and extremely beneficial for those living in extreme weather climates.
Treadmill running allows you to set the pace and work out indoors at home or in a gym in a safe space that is less exposed than running outdoors. This way, you can practise your running technique, build duration and stamina, and learn how best to pace your runs before you take them outdoors.
Set A Schedule
Be realistic about how much time you have to run and when you can set time aside. Even if you start with one day every week and build up from here, it’s better to be realistic than try to do too much and face burnout quickly.
If you only have 30 minutes twice a week, then add this to your schedule so you know you’re doing it and commit to twice per week. You don’t need to force yourself to run every day or even 5 days per week. Remember to build it up, make it enjoyable and then you can increase your running time and frequency.
Eat Right
You need to be able to fuel your body correctly to run, regardless of whether you’re trying to lose weight or not. Running on an empty stomach can lead to fatigue and lightheadedness or impact your progress. Instead, aim to eat a couple of hours before your run, or if you’re running first thing in the morning, grab a quick snack like a banana or piece of whole wheat toast to give you a boost to get through your run. Other good options include a small bowl of oatmeal, a handful of nuts, or a yogurt parfait with fruit and granola.
Your body needs to be fuelled correctly, and this means having enough carbs and healthy fats in your diet, even if you’re in a calorie deficit. Don’t forget to eat within an hour of running too so you can replace the carbs you used during your run.
Keep A Training Log
A training log, whether it’s a physical notebook or an app on your phone, allows you to track your runs and see your progress over time. It’s a great way to determine if it’s the right time to push yourself or if you need to take it easy. Ideally, you will want to build on the basics in the first few weeks, and this means taking it slow and steady before pushing through barriers. A log of what distance you’re running and when as well as how you felt during the run and after, as well as significant factors impacting your run or your mood/desire to run, can help you identify patterns and keep moving forward.