for Beginners - Six Beginner Running Tips to Kickstart Your Running
Running Tips for Beginners, Beginner
Running Tips, Beginner Running
Running is a fun hobby
and is a great exercise for those who
want to keep fit or lose weight.
Although all of us know how to run, not all of us
know how to do it properly.
For a beginning runner like you, now is the best
learn the basics of how to run.
Now is the best time to learn the proper running
techniques and form.
Here are some easy tips to help you get you
Running Tip for Beginners #1: Get the Right Gear
Since you have just started running, your body is
still free from any running injuries and you should keep it that way.
One way to avoid injuries
is to make sure that you are wearing the proper gear every time you
Invest in a good
pair of running shoes.
You, most likely, have some sneakers.
But are they the right shoes for your feet?
You don't have to buy expensive athletic shoes
either. You just have to pick something that is comfortable and suits
Your shoes will be your primary
protection from the impact between the ground and your
feet so it is best that you keep your feet and legs protected at all
Also see the running
shoes page for more information about how to choose
the right running shoes.
In addition, consider the apparel you will be
- Running socks are way
better than cotton socks. Cotton socks can cause blisters.
- Moisture-wicking clothing
can help prevent chafing and will make your running a lot more
Check out the running
apparel page for more information. A few simple
changes can make a world of difference!
Running Tip for Beginners #2: About Warming-Up
A good warm-up routine helps reduce
the risk of injuries and can lead to a better
performance. Warming up is best done via an easy jog or some aerobic
cross-training activity like cycling or a brisk walk.
Many beginners think they need to do a lot of stretching
before they start to run. However, stretching cold muscles can be
harmful. You could stretch the muscles too much causing
muscle pulls or strains.
There is very little evidence to suggest that
stretching helps before a run. So do some easy running and then get
into your main workout.
After your run, stretching can be a good way to
It is important not to rush your cooling-down
Avoid bouncing in your stretch and don't jerk any
Finish your run with some easy running or
walking, then do your stretches for 5-10 minutes.
Check the running
stretches page for information about which running
stretches to do.
Running Tip for Beginners #3: Improve Your
It is normal for beginners like you to have low
endurance and stamina when
running. You'd often find yourself out of breath even with
few minutes of running. This is really normal for beginners.
Some of it has to do with breathing. Many
beginning runners breathe irregularly.
Trying to take long, deep, regular breathes helps. However, this is
only a small part of the puzzle, so don't worry too much about how and
when and how long to breathe.
You can check out my Running
Tips about Breathing page for more info.
A very important factor is pacing
yourself. Nobody said that running needs to be done at
top speed! Run at an easy pace, the pace you'd be able to talk to
somebody. So, you can't go out of breath.
You may have lots of energy in the beginning of
your workout but you DO NOT NEED to expel it all in the first half of
workout. This can cause you to quickly tire out.
And that may lead to you cutting your workout short.
The best way to improve running performance is to increase
everything gradually. To be able to increase your
endurance, it is best when you run 3-4
times a week.
Making progress on only two days a week becomes
harder, so three times per week is really
a good minimum. And it still allows you to take a rest day after a day
of running every time. After all, it's a new sport you are getting
yourself into. Giving your muscles a break after a day of running is
almost as important as the running itself!
Running Tip for Beginners #4: Focus on Increasing
Your Time Spent Running, Not Decreasing It
Go up in
distance and time, not down...
Beginner runners often aim to finish long
distances in the shortest amount of time possible.
You might be the same.
You might have found a
certain loop to run and now you are trying to cover it at a faster and
faster pace each time.
This is not the best strategy.
You will want to focus on covering more mileage
A good strategy is to not even look at mileage, just go by time.
If this week you are running 10 minutes per day,
then next week run 12-15 minutes.
Then do 15-18 etc. Build up the time spent
running slowly but surely.
Use a gradual build-up, running easy at all times and you will improve
your running performance rapdily.
Don't imitate professional runners
who go hard and go long as they have already undergone years of
training. A good gradual approach to running is combining running and
Running Tip for Beginners #5: Listen to your Body
When you run, you may experience muscle pains and
of course, you are bound to get tired. This is normal. However, if you
experience unusual pain in any parts of your body, especially in your
chest area or if you feel dizzy, then
you'd better take it easy.
Listening to your body is one of the toughest
lessons runners need to learn. So many of us get injured. The stats
are really crazy.
A recent Runner's World poll showed that in any
year 85% of runners have had
to take more than 2-3 weeks off due to
some kind of running injury.
The problem is almost always that we try to run
through the pain. We are
preparing for a
race, just in the middle of a running program and get a bit of
want to ignore it, think about the race, and push on. A sure-fire
recipe for disaster. When you have got little pains that
seem out of
the usual of normal muscle soreness, you need to look after it.
Usually a day or two of not running will help stop
the pain. Then get back into it. Don't be a hero and ignore
your pain. In the long-term it is bound to get you sidelined for
longer. So, listen to your body.
A good page regarding listening to your body is my
mileage safely page.
Running Tip for Beginners #6: Visit a Physician
if you have any pre-existing
medical condition, visit your physician before you start
your running program. Examples are chronic fatigue, heart problems,
breathing problems, obesity etc.
When you are unsure about your running abilities
due to these conditions, it is much better to check with your doctor
first. They can do a check-up, see if there are any warning signs and
provide you with tailored advice.
I hope these running tips for beginners help.
There are a whole lot more tips available across
So.... definitely make sure to check out some of
the following pages:
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