Perhaps you watched the Boston or London marathons on TV this week. Perhaps you have friends who have been encouraging you to join them for a run. Perhaps your children enjoy Junior parkrun and you’d like to set them a good example. Whatever your reason, at this time of year there are often many people who make the decision to start running.
For me, it was the spring of 2005 and the loss of my grandmother to cancer. I wanted to do something to make a difference for others, and having never run or done anything sporty before in my life, signing up to a charity 5k seemed like a great challenge.
The problem was, I knew nothing about running and had no idea how to get started. I was lucky that I had a PE teacher friend to help me, but not everyone is so fortunate. So if you’re feeling inspired to begin your running journey, today I’m sharing my tips to help make it a bit easier.
NB Remember I’m not a running coach. These tips are simply based on my own experiences and things I wish I’d known when I started.
- Get fitted for some proper running shoes. Running shoes should be bigger than your usual shoe size to avoid pinching and blisters. It can be confusing seeing rows and rows of different brands and shoe types, but the most important thing is that they feel comfortable. You shouldn’t feel like they need to be “broken in”. If the shoe doesn’t feel good when you try it on, then it’s not the one for you (even if it is a bargain!). Ideally you should be able to try them on before you buy and have a run either in/outside the shop or on a treadmill. Running in the wrong shoes is definitely a mistake I made and it took me a long time to backtrack and find a shoe that suited me.
- Ladies, your other essential pieces of kit is a sports bra. This is vital no matter what size you are as there are no muscles in this area, only very delicate ligaments which stretch easily through exercise. A good supportive sports bra will keep things in check and help prevent pain when exercising. Again, there are lots of different brands and styles so try a few on to see what feels most comfortable for your size and shape. Just make sure it’s a sports bra designed for high impact activity to give you the best support.
- There’s no need to kit yourself out in expensive clothing right from the start. The most important thing is that you wear something you feel comfortable in. I know I’ve changed how I dress to run over the years as my confidence has grown and if running becomes part of your life then buying some new kit could be something to look forward to. Wicking fabrics are great at moving moisture away from your skin and if you do want some new gear then there are plenty of budget buys available. Check out High Street retailers and discount supermarket chains.
- If you don’t want to go it alone then find a friend to run with you or consider looking out for a beginners’ group to join. There are plenty of friendly groups running programmes to take you from zero to 5k in a few weeks and many people have success with smartphone apps doing the same thing. Here in Scotland a JogScotland group might be useful. I did almost all of my early running by myself, but it would have been nice to have company. Even just having a friend alongside you to chat can make it much more manageable and can be a good way to have a good old catch up.
- Keep it simple. If you sprint off then you’ll be out of breath in no time. I DEFINITELY made this mistake and it’s a common one when often our only experience of running is sprints in PE at school, or we’re used to high intensity classes and are chasing that same feeling. Instead, focus on how you feel. You should be able to hold a conversation and speak in sentences rather than gasped words. At this stage, time and distance aren’t important. Lay the foundations and get comfortable with your running first.
- It’s ok to be “slow”. Speed is all relative. A new runner might look at my paces and think I’m fast, but my average pace is naught but a warmup for an elite athlete! Even if you feel like you’re moving only slightly faster than a walk, you’re still on your way. Find your rhythm and stick with it. As you get fitter, your pace will naturally quicken with the same effort level. Run your own run and forget about what anyone else is doing.
- Be consistent. Unsurprisingly, going for a run then leaving it for weeks before you try again won’t lead to much improvement. Put your runs in your diary as you would any other commitment and stick to it. I run 3 times per week and 3-4 runs per week is about average. A good pattern might be to run every other day, being sure to leave rest days in between to allow your body to recover and get stronger. If anything feels sore, back off and consider seeking advice from a physio.
- Set yourself targets. I started running in a local park and was using run-walk intervals. I used to aim to increase the length of my run intervals and decrease the walk breaks each time, until eventually I reached the huge milestone of one lap of the park (about 1.5 miles). I was so thrilled you’d have thought I’d run a marathon! I suggest targets like the next lamppost, a certain amount of time, a lap of the park, and so on. Ultimately you might aim to complete your local parkrun – a great place for a beginner to find like-minded people and a supportive, welcoming community.
- Avoid getting bogged down in detail. You don’t need to be in head-to-toe lycra or wearing a massively expensive running watch. There’s plenty of time for that in the future if you want it. All you need is that pair of running shoes and some comfortable clothes. If you must know your time/distance/pace then there are plenty of free smartphone apps available.
- Remember it’s supposed to be fun! Exercise isn’t a way of punishing yourself for something, it’s an expression of what our bodies can do. Take your time, run your run and enjoy being out in the fresh air improving your fitness. Running benefits not only your physical health but your mental health too. It clears your head and helps sharpen your mind. If you’re not enjoying your run then the chances are you’re running too fast. Ease off the pace, stand tall and repeat a positive message like “I CAN do this”.
If you are at the beginning of your running journey, welcome. I hope you find everything you want on the roads and trails. Do stop by and keep me up to date with your progress.
What is your reason to run?
Any other tips for beginners or questions to ask?
Us more experienced runners still make plenty of mistakes. I made two today and I should know better: one- wear sunscreen when it’s sunny, and two- I reiterate your point about a good sports bra. My favourite has been ‘on its way out’ for a while, still I wore it today rather than newer ones and I now have some lovely chafing on my back where the clips are worn away.
We may not all be beginners, but we all have something to learn!
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Oh definitely! We still keep making mistakes. You should have seen the chafing on my back from my hydration pack after the marathon. It didn’t ever chafe in training, but I never trained in a running vest!
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Great, great advice here! Thanks for sharing 🙂
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You’re welcome 😊
Some great tips here! I think when I first started I was too fast and struggled through each minute section, desperate for the walk breaks! I also put off joining a running club until a couple of years ago and love it so much- I wish I had joined it sooner.
I think we’ve all made these mistakes. So many things I wish I’d known when I started that would have made it so much easier!
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