New to running? Whether you’re starting from scratch, returning after a break or working towards your first event, these beginner running tips from Runner’s World will help you get going with confidence.
One of the best things about running is that you can start simply and build from there. By taking a gradual and consistent approach, you can improve your fitness, create a routine and begin setting goals that keep you motivated.
Here are some of Runner’s World’s top tips.
Get started with a training plan
Having some structure can make starting running much easier. A beginner training plan gives you something manageable to work towards while helping you increase your running gradually rather than doing too much, too soon.
Whatever your starting point, there are plans designed for different abilities and targets, from progressing from walking to running to completing your first 5K or 10K.
A good plan will usually combine easier runs with rest days and gradually introduce more challenging sessions as your fitness develops. It may also include strength and conditioning exercises to complement your running.
Following a regular schedule can also help running become part of your weekly routine, rather than something you have to find time for each time you head out.
Choose routes where you feel comfortable
Once you know when you’re going to run, think about where you’ll do it. Having a few local running routes planned in advance can make getting out of the door easier.
Look for routes that feel safe and comfortable for you, ideally using pavements, paths or traffic-free areas. It’s also worth having different options for different weather conditions and times of year.
If running on the road is unavoidable because there is no pavement or footpath, run facing oncoming traffic where appropriate, taking particular care around bends and areas with poor visibility.
Prefer running indoors? A treadmill can be a useful alternative. Aim to run naturally around the middle of the belt at a comfortable pace. Try not to grip the handrails or position yourself too close to the front, as this can alter your normal running form.
Find the right running shoes
You don’t need lots of specialist equipment to start running, but a comfortable pair of running shoes is one investment worth considering.
Your everyday trainers may be perfectly adequate when you’re taking your first steps into running. If you decide to continue, however, specialist running shoes can give you cushioning, comfort and support suited to running regularly.
You could also visit a specialist running shop for a gait analysis. This typically involves running briefly on a treadmill while a member of staff assesses how you move and how your feet land. They can then use this information to recommend suitable running shoes for you.
Keep the pace comfortable
One of the most common mistakes for new runners is setting off too quickly. Starting at an easier pace will help you build endurance and make your runs feel much more manageable.
A simple guide is the ‘talk test’. At an easy running pace, you should generally be able to hold a conversation, even if that means speaking only a sentence or two at a time. If you’re struggling for breath, ease off the pace.
Most importantly, remember that your easy pace is personal to you. Don’t worry about matching the speed of other runners while you’re building your fitness and confidence.
Take walk breaks when you need them
There’s absolutely nothing wrong with walking during a run. In fact, combining periods of running and walking can be a helpful way to build fitness when you’re starting out.
Planned walk breaks can give your body a chance to recover and help you stay active for longer overall. As your fitness develops, you may naturally find yourself running for longer between breaks. Walk breaks help to keep muscle fatigue at bay and delay depletion of your body’s glycogen stores, your prime source of energy during exercise, allowing you to run for longer total time than if you had run continuously.
And even once you become a more experienced runner, there’s no rule saying you can’t introduce walking again when you need it.
Forget about the miles at first
Distance doesn’t need to be your priority when you first start running. Concentrate instead on exercising regularly and gradually making running part of your routine.
As you become fitter and more confident, you can start paying more attention to how far you’re travelling and set yourself distance-based goals. If tracking your progress motivates you, you could use a running app or GPS running watch.
Give yourself recovery days
Your body needs time to adjust to the new demands of running, particularly when you’re a beginner. Recovery days give your muscles and tendons an opportunity to recover between sessions.
For many beginners, around three runs a week can provide a manageable starting point, depending on your existing fitness, schedule and how your body responds.
As you become more accustomed to running, you can adapt your routine. The important thing is to listen to your body rather than thinking you need to run every day to make progress.
Don’t let a missed run stop you
Life gets in the way sometimes. If you miss a session on your training plan, don’t worry about trying to make up for it immediately. Simply get back into your routine when you can.
Consistency over the long term matters far more than completing every individual session. Think about the weeks and months ahead rather than focusing on one run that didn’t happen.
Expect some muscle soreness
It’s normal to experience some muscle soreness when your body is getting used to running. Delayed onset muscle soreness (DOMS), for example, can occur after exercise as your muscles adapt to a new or increased workload.
However, soreness and injury are not the same thing. Pain that is particularly sharp, isolated to one area or worsens as you move shouldn’t simply be ignored. If you’re concerned about an injury, take a break from running and consider seeking advice from a qualified healthcare professional such as a physiotherapist.
Depending on the problem, lower-impact activities such as swimming, cycling or using an elliptical trainer may provide alternative ways to stay active while you’re unable to run.
Make time to warm up and cool down
A good running routine begins before you start your watch. Preparing your body with a warm-up and some dynamic movements can help you feel ready to run.
Afterwards, allow yourself time to gradually cool down. You may also want to incorporate post-run stretches into your routine.
Building these habits into your running from the beginning can make them feel like a natural part of every session.
More running advice from Runner’s World
We’ve partnered with Runner’s World to share expert advice to help you get more from your running. For more guidance on getting started, discover Runner’s World’s running tips for beginners here.
Original article, by Jenny Bozon and Rachel Boswell, was originaly published on Runner's World.