Running Tips for Beginners

Thinking of starting a running program? Running is a great way to get fit or stay in shape. It is inexpensive and also a great way to lose yourself after a stressful day at the office.

It is not difficult to start and anyone can do it at any age. However, it’s important to start off on the right note so here are 13 top tips to get you underway.

1. Set yourself a performance goal

Setting yourself a performance goal is an excellent way to stay focused and committed to your running schedule. It could be run for 20 min or complete the local 5km road race or park run in a personal best time. There is no need to feel intimidated in entering a local race as they are geared up to attract people of all fitness abilities and ages. Running is for everyone. To get the most out of your goal setting make them specific, measurable, achievable, realistic and timed.  An example could be, running a 35 minute 5km park run in 12 weeks. It now makes it easy to plan and organise a training schedule.

2. Hire a running coach

Start off on a good foot by hiring a running coach. They will have the skills and expertise to analyse your running form. Running form errors can be instantly identified and corrected. Spending the time to learn the basics of a good running technique is essential to running performance. A running coach can also offer much more than just technique training. They can help you organise your training allowing you to progress in the right manner, and their experience and know how is well worth the investment. It will keep you committed to achieving your running goal.

3. Wear running shoes that are comfortable

One advantage in taking up running compared to other activities is that little equipment is needed and it’s relatively inexpensive to get going. The most expensive investment you could make however is to buy a pair of running shoes. The biggest factor to consider is that they should feel comfortable when wearing them. Check out the local speciality running shop that will be able to give you expert advice on what footwear is best for you.

4. Run with a partner

Running with a partner, friend or colleague is an excellent way to keep motivated and help you to stick to your training schedule. It’s much easier to let yourself down and miss scheduled training sessions when the only person you are accountable to is you. Agreeing set times with a partner means commitment. You are less likely skip sessions in fear of letting the other person down.

5. Use simple technology

Using technology can increase your focus and motivation to train regularly. There are number of apps available online, such as a Runtastic Pro, to download direct a smartphone to use straight away. Apps use GPS technology to track your progress. They record data such as the number of steps you take, speed and distance covered. You’ll find you will be much more committed to your training goal if you can track your progress 100% of the way

6. Have a schedule

Fail to plan and you’re planning to fail. This is a running tip to get right. Make sure you set aside time in the week to devote to your new running routine. The schedule should include times and the days of the week you intend to train. It can also include other activities you do and recovery. A schedule will keep you on track, helping you stay focused and motivated. Consistency is key!

7. Ease into your running program gradually

It’s easy to get impatient and let enthusiasm and motivation take over when starting a running programme. If you go from inactivity to running miles per week you may not give your body time to adapt to the stresses that running places on it. It’s important to start gradually and progress slowly. You can get a lot of benefit from running 10 to 20 minutes, 3 to 5 times per week. Start by running for 15 minutes at a time, 3 times per week. Gradually increase the time that you run for and the number of days you run. Listen to you your body and do not progress intensity and volume until you feel you have adapted to your current level of training.

8. Focus on minutes and not miles

Runners often talk about how many miles they run in a week. For the beginner however, racking up the miles increases the training time and potential for injury. Focus on the number of minutes instead. As fitness improves you can gradually increase the amount of time you run for and you will realise that more ground will be covered in the same amount of time.

9. Take time to warm up and cool down

Warm up for 5-10 minutes before you run with walking and light jogging. A good warm up will warm muscles up allowing them to contract and function effectively. It will also promote range of movement at joints ready for faster running. There is no need to stop and stretch but the warm up should be gradual with movements becoming increasingly dynamic. Shoulder circles, knee lifts, heel raises, side shuffles and ankle jumps can be included along with light jogging. As your fitness improves you can start with a slow to medium jog. Cool down by walking and stretching. Aim to stretch the muscles in the legs holding each stretch for 10-20 seconds.

10. Change your speed

Many runners make the mistake of running at the same speed. Changing running speed has many benefits to performance. It will help your muscles get stronger and coordinate more effectively, and it will place additional demands on the heart and lungs. Use a type of training called fartlek. Fartlek training involves randomly changing your speed. Use land marks such as park benches, buildings and lamp posts to guide you. For example, you can run at a brisk pace for 50m between lamp posts and then slow jog and walk to the next. Time will fly by!

David Parker is a personal training and running coach at Matt Gleed Personal Training in Swindon. If you would like further information or advice on starting a running programme or to book run coaching session he can be contacted at [email protected] or visit his website www.imovetraining.com/