8 Running Tips for Beginners
- Start Small
When you start running, don’t plan to go too far or too fast right away! Start out with small distances and don’t be too concerned about time. Try signing up for a short run, like a 5k race, and work towards achieving that goal.
- Map It Out
It’s a good idea to map out your run before setting off. There is nothing worse than getting lost when you’re running!
Create a playlist of energising music; research shows that listening to your favourite tunes whilst exercising will motivate you, improve your endurance and help you to maintain a consistent pace.
Track your distance, pace, elevation and calories burned with your smartphone. Apps are great for recording your runs, measuring progress and keeping you motivated!
- Cross Train
Alternating between running training and cross-training is a great way to boost your fitness and keep your workout plan interesting. Aerobic exercises like cycling, swimming, using the elliptical machine or rowing machine are all great forms of cross-training.
- Run With a Buddy
Running is always more enjoyable and achievable with someone there to push you! Having a friend’s encouraging word or just a pat on the shoulder during a tough run, can really make a difference!
One advantage of the sport of running is that so little gear is required. However, your feet are your foundation, so give them the respect they deserve by investing in a good pair of running shoes which are comfy, protective, and properly fit your feet.
- Warm Up Warm Down
Making sure you’re properly warmed up before you set off for a run will improve your performance and prepare your muscles for maximal power! To warm up, dynamic movements like side-to-side lunges hip rotations are better than static stretches.
Running can lead to tightness in the body, foam rolling after a workout is the best way to release energy and tension in the muscles, ligaments and tendons.