Congratulations on taking your first step by giving running a go. But it’s time to be prepared for the next level. Running isn’t easy especially for beginners, but the rewards in the end are worth it. Keep the faith and continue pushing forward until you reach your goal. Are you ready? Here are top 10 running tips for beginners like you.
Choose the best running shoes for you
- There are a lot of running shoes that you can choose from. We have the stability running shoes, performance shoes, neutral and minimalist shoes and more. So which of those will you choose? For beginners, there is no such thing as “one size fits all” so you have to do a bit of a trial and error to find out what fits for you best.
- You might want to try out a minimalist running shoe first with little to no padding. Having no padding means you can feel the ground more which promotes better running technique and body response. The more padding you have, the less natural your running style will be.
Try the walk/run method
- If you’re new to running, you can start by trying the walk/run method. This method combines both periods of walking and gradually increasing periods of running. During your first session, run for 1 minute and then walk for 2 minutes. Do this for 8 times for 8 weeks. You will notice an increase of your stamina by increasing your periods of running until you can run for 30 minutes non-stop.
Warm Ups and Downs
- For beginners, begin your run by warming up with a 5-minute walk. Doing so will prepare your muscles for a run and you’re less likely to pull something when your muscles are warm. Once you finished a run, warm down with a 5-minute walk. This enables your muscles to recover properly which results reduce soreness.
- It’s advisable to run 3 to 4 times a week. And during non-running days, try doing some cross training such as cycling, swimming, and strength training. This enables the other muscles of your body to work which gives your body more balance.
- There are also a lot of cross training options too like walking, tennis, squash, football (soccer) and cross-country skiing.
Go for Hard and Soft Surfaces During Your Run
- Don’t just stick to one place, explore your local area to find good places for your run session. Running on a variety of surfaces such as bumpy, smooth, hard, and soft roads can engage your muscles on your legs. Doing it gradually can also increase leg strength, which improves your chances of avoiding injury.
Know Your Running Speed
- It’s better to know what running speed you’re going when running. Just run at an easy pace. To know if you’re running at an easy pace, try doing the “talk test”. While running, try talking complete sentences without losing your breath. And if you can, it means you’re running at an easy pace.
Control Your Breathing
- The most efficient way of breathing is through the mouth. You need yourself to be comfortable so find a way that’s right for you. You may feel breathless when you go for a run as a beginner. This is normal and will definitely pass once you get fitter. The next time you ever feel breathless, slow down for a moment or do a walk-break.
Follow a Running Program
- If you don’t know where to start, try following a running program. Following one will keep you focused on your target. You can pin one on your wall so that you can track your progress or even save it on your smartphone. Some runners get injured because they tried to run too far. But by following a running program, you can completely avoid this type of scenario.
Nutrition for Runners
- For beginners, focus on a normal healthy diet for now. You spend a lot of energy as a beginner and your body needs a reliable supply of energy to make it through. Also, don’t forget to drink water to stay hydrated during your runs.
- Stay motivated by reaching a target. Your first target may be reaching a 5k run but after finishing it, then what’s next? This is a mistake that beginners often make because after reaching a target, they don’t know what to do next since they haven’t planned something after that. So next time, create targets in advance to keep you motivated on pushing forward towards your goal.