Running for Beginners: 8 Tips for a Fun and Safe Start!
Hey there, aspiring runners! Whether you're lacing up your trainers for the first time or dusting them off after a long hiatus, embarking on a running journey can be both exciting and challenging. But fret not, because today, I've got your back with some fantastic tips to help you begin your running adventure on the right foot (pun intended)!
Run by Time, Not Distance
It's easy to get caught up in the numbers, especially when you're just starting out. And when you tell people you've been out for a run, they always ask "How far?" As a beginner, running by time is a much safer way of building up your strength and stamina, so instead of obsessing over miles, try running for a set amount of time. This approach allows you to progress at your own pace and gives you a sense of accomplishment every time you finish a run.
Pro Tip: If you're looking to increase your distance then follow the 10% of time on feet rule and only add a time increase to one of your runs during the week.
Plan Your Route
I love planning my running routes. Not only does it give me some idea of what I'm about to undertake, but it also means I'm not wondering whether to turn left or right at the footpath sign and inadvertently add extra miles to my run. It's also great for the safety conscious. I've heard harrowing stories of runners falling and breaking ankles while off adventuring on their own and their partner not knowing where they've gone or when to expect them home. Safety always comes first! When planning your road or trail running route, think about letting someone know your whereabouts and estimated return time and if you can, share your map. Carrying your phone and some form of identification can be a lifesaver too.
Pro Tip: Visit RunKent.uk for some brilliant trail run routes! Download a safety app that allows your loved ones to track your run in real-time.
Don't Worry About Pacing, Especially Uphill
Unless you live in the Netherlands, you're bound to come across a hill or two during your run. And they aren't to be feared, even though they can be exhausting! Don't panic thinking you should be sprinting up them because maintaining a consistent pace, even if it's slow, is key. Uphill runs can be challenging, but they're an excellent way to strengthen your legs and build mental resilience. So, don't sweat the pace—focus on conquering that incline and remember, what goes up has to come down!
Pro Tip: Lean slightly forward when running uphill and use short, quick steps to conserve energy.
Walking Breaks Aren't Cheating
Repeat after me: "Walking breaks aren't cheating!" In fact, they're a smart strategy for beginners. When I first started running, I thought it was a cardinal sin to stop and walk but actually it's quite nice. Stopping to take a photo of something beautiful, or taking in the scenery is as good for your soul as it is for your body. Running continuously can be tough on your legs, and it's perfectly okay to mix in some brisk walks. This helps build endurance gradually and minimises the risk of injury.
Pro Tip: Try the "run-walk" method, alternating between running and walking for set intervals. It's a fantastic way to improve your stamina without overexerting yourself.
The Importance of Rest Days and Listening to Your Body
Am I tired or just feeling lazy? Sometimes, it can be the hardest thing to put your trainers on and head out the door for a run. And determining which mood you're in versus what your body actually wants to do can be tricky. Someone once said, "If you can get your trainers on, head out and after two miles, if you're still not feeling it - go home and put your slippers on". It's a suggestion that does work but I'm stubborn enough to persist with my run and push through. If I'm ever wavering about heading out, I know I need to rest and try again tomorrow. I'm better off not getting my runners on to start with. Rest days are your body's way of saying, "Thank you, now please put the trainers away!" Over training can lead to burnout and injuries. Listen to your body, and if you're feeling tired or sore, take a break. It's during these rest periods that your muscles recover and become stronger.
Pro Tip: Rest days are not about raiding the biscuit tin. Instead, consider adding light cross-training activities like yoga or swimming on your rest days to stay active without overexerting yourself.
Run with a friend, join in with a Group or try Parkrun
I ran with a lovely chap for a while and he always used to say hello to anyone he passed. His reasoning was that if he could make someone's day happier by acknowledging them and saying hello with a smile, then it was a nice thing to do. This rubbed off on me and I now make it my mission to say hello to everyone I see. I do get mildly irked if I don't get a response but it's very rare. I also love catching up with other runners and having a chat with them about where they are running to, how far are they going, what's their plan for breakfast etc. I love running with people! Running doesn't have to be a solitary endeavour. Joining a local running group or participating in a Parkrun event can be incredibly motivating and fun. You'll meet like-minded individuals who can offer support, encouragement, and valuable advice.
Pro Tip: Check social media or local community boards for running group meet-ups or Parkrun events in your area. The camaraderie is contagious!
Don't Worry about having the Latest Tech, But Do Get Decent Trainers
Ah! My lovely shiny running watch! How I adore you! But I didn't have one in the beginning, I used the clock on the oven. A running watch was an item I decided to purchase after concluding I was hooked on running and wanted to learn more about my vital running stats. Nowadays, starting off with a smartphone app can track your progress just fine. Trainers on the other hand were the first thing I invested in. If you're going to spend time pounding the tar-mac, you need to make sure your footwear is up to par! Ill-fitting shoes can lead to injury, so invest in a pair of quality running shoes right from the start!
Pro Tip: Visit a speciality running store for a gait analysis to find the perfect pair of running shoes for your feet.
Get A Decent Running Bra!
‘nuff said.
Ready to Take the Plunge?
If you're eager to kick-start your running journey and are looking for guidance, look no further! I'm here to help you every step of the way. Whether you're aiming to run your first 5k, half marathon, or simply want to enjoy the benefits of running, I've got a customised plan waiting for you.
Running is not just a sport; it's a lifestyle, and it's time for you to become a part of this incredible community. So let's lace up, hit the pavement, and work together to achieve your running goals!
Happy running! 🏃♀️🏃♂️💨