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Published on January 23rd, 2018 | by Start Fitness


Running Tips for The Beginner

Are you looking to taking up running? The thought of it can be scary and daunting but it doesn’t have to be. Running can be taken up by almost anyone and at your own pace. Check out our running tips below.

Mustering up the courage to complete your first run


The first thing to do before you begin your running journey is to make sure you are mentally prepared.  Have you ever heard that saying “mind over matter”? Its true what they say. Once the mind is prepared the body is prepared.

To do this you will need to plan your routes, think about the clothing you need, set some small and achievable goals and off you go.

Take it at your own pace

Running can be taken at your own pace! It isn’t about beating the person in front of you, getting a better time than your friend or going as fast as you possibly can. There is nothing wrong with this but when starting out moving forwards is all you need. The competitive streak within you can wait a while until your ready to take on such challenges.

Start with short running intervals

When you first begin running you shouldn’t plan to run the entire distance in one go. Give yourself a distance goal and then break this down into smaller intervals. This way you can run a little and then walk some to recover. Once you have caught your breath you can repeat the process. It is a good idea to start doing this at 2-minute intervals. That’s 2 minutes of walking and 2 minutes of running, gradually decreasing this as you become more confident and eventually able to run the whole way.

No need to go full speed ahead

If you haven’t ran before your body won’t be used to the strains and stresses associated with running. Those who on their first run just go for it can often find themselves suffering from pain, overexertion, shortness of breath, frustration and even injury within the first few minutes. Start off at a moderate pace. The rule to stick to is if you can hold a conversation while running you are going at the correct pace.

Recovery is key

hyperice 2.0 vibrating roller

Whatever form of exercise you take on it is important to allow your body time to recover. After your first run give yourself a day or two to recover before tackling your next one. As you build up strength and get used to demands of the sport you can build up how many times a week you run. Remember though, no matter how good a runner you are rest days are still vital.

Wear the correct footwear and clothing


Making sure that you have the correct footwear is an absolute must for your running journey. Your footwear should compliment your foot pronation (the way in which your foot rolls inward) to ensure that the forces of impact while running are distributed evenly.

There are three types of pronation to consider. These are Underpronation, Overpronation and Neutral Pronation. You can find out more about this here!

It is also important to make sure that you have appropriate clothing to run in. Thin, non-restrictive layers that can wick away sweat are the best types of running clothing. These allow you to regulate your body temperature by adding or removing layers without worrying about how heavy they are.

You should also consider getting clothing appropriate to the light conditions you are running in. there are a range of clothing and footwear that have reflective materials on them however you can also get running lights to make you more visible.

Run with friends

friends stretching

Having a buddy to run with can do wonders for your running journey. A buddy not only gives you company while out running but they can also give you confidence, motivate you and give you some tips. Having a friend to run with can make the time you spend running more enjoyable and less of a chore. As you become more confident running you will likely find that you also enjoy running alone.

Join a club

If you find that you don’t have a friend you can go running with there is always opportunity to join a group. Group runs are held all over and offer you the chance to run with people of all levels. Park Runs are extremely popular. These are free to join, and you will be given a time at the end of your run to see how long it took you to complete. This is an excellent basis for improving as you continue to do them each week.

Apps that can help

garmin watch

There are hundreds of apps to choose from that can aid you in your running activities. Some personal favourites are…

  • MapMyRun
  • Runkeeper
  • Strava

Finding an app suited to you depend on what you want to use it for. It’s a good idea to have a look around and try a few out. Others simply track your runs while other include heart rate, calories burned and personal bests. Some even have communities you can join where you compete with other members of the public.

Written By Start Fitness