Beginner's Guide to Running - What you need to know
I have put together this beginner’s guide to running to help people like myself get started on their running journey with confidence.
Do you ever watch an event like the London Marathon or the Olympics and get that rush of motivation?
Dreaming of being a runner or reminiscing when you used to be a runner, but the thought of starting to run is overwhelming at best?
You are not alone!
For years, I was an on-and-off runner, getting the bug every couple of years and starting from the beginning over and over again.
Running seems like an easy and accessible sport; however, in the beginning, it can be tough. The motivation might be high, but the ability is just not there.
Do not worry; this beginner’s guide to running is designed to give you the knowledge I wish I had had at the start of my journey.
If you’re ready, then let’s go!
Disclaimer, I am not a certified running coach or expert, however, I have run for a while and have some knowledge that I would like to share that would have helped me on every occasion where I was starting over.
“RUNNING IS LIKE DRUGS IN REVERSE IT FEELS TERRIBLE IN THE MOMENT BUT AMAZING AFTERWARDS”
Before You Get Started
The benefits of running
Running has many benefits for overall well-being, the most obvious are the benefits it has on physical well-being.
The list a few:
- Improved cardiovascular fitness.
- Helps with maintaining a healthy weight.
- Build strong muscles and bones in your legs.
- Increased energy levels.
- Improving heart health.
This list is just a short list of some of the benefits. A great article by Dr Danial Augustine on the benefits of running can be found here.
Not only is it great for physical health but it also has a massive effect on improving mood and mental health in general.
Some of the benefits it has on your mental health are:
- Helps with keeping stress levels in check.
- It has been shown to improve mood by the release of so-called happy chemicals in our brains.
- Reducing the risk of anxiety and depression.
- Improved sleep.
You might be interested in another article where I go more into detail about the benefits of running on mental well-being. Why not check it out? Link to 8 Key benefits
Consult your doctor
If you’ve never run before and are starting at the very beginning, if you are over 40, if you are overweight or have a history of health problems, then I suggest you consult a doctor before you start pounding the streets.
This beginner’s guide to running is designed to help people enjoy running, but let’s do it safely!
Get fitted for the best shoes you can afford
When I first started, I ran in trainers that I bought right off the shelf. For a while and kept getting niggles, especially in my lower legs, which is not fun!
It hinders your progress and affects your morale, if it feels like a struggle all the time you will find it hard to get and do it at all.
Get fitted for trainers that suit your natural running style; this can be done in most sports shops that specialise in running equipment.
Getting Started
Now that all the info above is out of the way, we can get into the running part of this beginner’s guide to running
Essential Equipment
What do you need to get started…?
Well, the obvious answer to the question above is a pair of running trainers, and off you go! That is essentially it.
But wait, there is slightly more to it if you want to be successful.
Trainers
First things first you are going ot need a pair of running shoes!
I mentioned it above, but I cannot stress it enough: go and get yourself fitted for a pair of shoes, honestly, you will be thankful you have done this once you get started.
It might seem like it is a bit overkill, but it really is not. It doesn’t take too long and most shops will not charge for it as long as you buy a pair of trainers after it.
The first trainers I bought were a pair of cheap trainers that offered no support; the cushioning was all wrong, and I ended up with sore knees, shin splints and plantar fasciitis. All of which was very unpleasant and killed my running journey as fast as it started.
Clothing
The next essential is comfortable running clothes,
- shorts
- t-shirts
- socks
- Base layers for when it is cold
- Rain jacket
Try and buy the best you can afford you will feel the benefit. Also, avoid heavy fabrics like cotton; always try and get something lightweight and quick drying.
Non-Essential Equipment
There are also non-essential gear that can be helpful:
- Reflectors and high vis gear for running in the dark.
- Running watch such as a Garmin Forerunner for tracking runs and pace.
- Heart rate monitor if you are planning on running in certain heart rate zones.
- Phone holder if using phone for tracking your runs and listening to music.
- Earphones for listening to music during your runs.
The list above is not essential and probably applies more to the more experienced runner, but I thought I would list them anyway.
Begin at Your Own Pace
When you are just starting, you should start slowly and increase intensity gradually. Running too hard at the start can lead to burnout or injury.
What people often think is that going for a run means they should be out of breath and pushing to run the full time you are out, but that is not the case.
It is normal to start with the run/walk method; this is where you run for a distance and then walk to recover and do it again.
Nick Bestler, a professional running coach, often teaches the run/walk method. He suggests you jog for 2 minutes and walk for 1, and keep this up for a week. The following week, up the time running to 3 minutes and walk for a minute.
By progressively increasing your running interval week by week, you will be running your regular route nonstop fairly quickly.
Follow a Structured Plan
Once you are happy, you can run long enough without stopping, it would be good to get a structured plan to transition from your walk/run.
Consulting a coach to design a bespoke plan would be the best; however, I know this is not always viable for people. You can find a good free plan to get yourself started at Runners World.
There are also very helpful apps out there that can help with structured plans.
The most popular one is “Couch to 5K”,
A few different versions of Couch to 5K exist, but they all do the same job. They gradually take you through a structured plan to get you ready to run your first 5k.
Avoid common beginner mistakes
In my opinion, some of the most common mistakes that beginner’s make are listed below. Let me tell you, I have been guilty of every one of them
- Skipping Warm-Ups & Cool Downs – Not warming up properly or cooling down can lead to muscle tightness and an increased chance of injury. Sometimes, it feels pointless and a waste of time, but believe me, it is an essential part of your training.
- Ignoring Rest Days – Recovery is key! Your body needs rest and recovery to prevent burnout and fatigue, which again can lead to injury.
- Stretching and Foam rolling – I try and stretch most days, and I have started working it into my daily routine. I use an app called GoWod. It is a paid app, but it does not cost very much. You can use it with or without equipment.
- Running Too Fast, Too Soon – Leads to exhaustion and discouragement.
Fuel and Hydrate Properly
One thing that is often overlooked with running and exercise is fuelling and hydrating correctly. This can be a bit of a minefield, especially if you start googling and researching on your own. That is why I have given it a full section of its own!
There are a lot of different opinions out there on how best to fuel and hydrate your body for exercise.
It all comes down to body composition, the type of run you are doing and, to a certain degree, what time of day you are running.
What I do for hydration is:
- Try and hit 3l of water per day.
- Take electrolytes every morning and after any exercise.
- During a race, I always have salt tabs at hand. You lose a lot of salt through sweat, and this helps with cramping.
Fuelling is a bit different and like I said above it is different for everyone so figuring out what works best for you is crucial.
I used to always run early doors before the kids were awake, this made it hard to fuel, however this is what I would do:
- Eat a banana before, this what I have no matter what.
- If it is a race, then I usually have a bagel with jam as well as the banana (something easily digested).
- I then try and aim to take a gel with approx. 30g of carbs every 30 – 40 mins.
Note: If I am doing less than 10 km, then the banana is normally enough.
Make it a Habit
We are creatures of habit. We like doing the same routine day in and day out; it makes us feel comfortable.
I bet you already have a morning routine; maybe some of you even have a bedtime routine.
“HABITS ARE THE COMPOUND INTEREST OF SELF-IMPROVEMENT.”
James Clear
As someone who has a routine for nearly everything, I know how it feels when I stray from it. It is almost like an itch that you cannot scratch.
So, if you can make running part of your routine, it will quickly become a habit, and you will be less likely to miss a run. I have listed some tips to help you make running into a habit.
Try to run at the same time every day
this depends on the kind of person you are. I am a morning person and like to try and get my runs out the way first thing.
Lay your running gear out the night before
If you plan on running in the morning or before work if you plan on running in the evening; this reduces the friction of getting ready, and you’re more likely to get your gear on and go.
Make it fun!
Sign up for small challenges, you can do this on most of the big run tracking apps, you will be more likely to get out and get the miles in if you have a a small goal you are chasing.
Try other routes
when you have time. At the weekend, when I have more time, I like to try and run in other places; this keeps it a bit more exciting and you get to see some different scenery.
Make it sociable
join a running club, and get friends involved. This helps with motivation and a little bit of friendly competition.
Running and exercise should not feel like a chore; it should be fun, and it should make you feel good.
If running starts to feel like a drag, you could try alternative workouts on some days of the week, i.e. swimming, cycling, or something that is less impact on your body.
The Importance of Rest
When you are starting to get into the habit of running and are enjoying it (believe me, it will happen), it can be tempting to try and train every day and skip rest days.
I do not advise this; you should look at rest days as part of your training regime. Dr Karin VanBaak explains in an article the importance of rest and recovery days.
Your body needs time to recover. It can seem counterintuitive, but you will see results faster if you let your body recover properly.
You do not need to be sedentary on your rest days, you can incorporate active recovery. This is where you do some light exercise on your rest days, such as walking, light jogging or even light cycling.
I have started incorporating stretching and foam rolling into my routine, and it has helped massively with avoiding even small niggles that I used to get regularly. I use an app called GoWod, available on the iPhone and Android.
Your body will thank you for the rest days, you will see faster results, you will be less likely to get injured, your muscles will get stronger, your training will be more effective, and you will feel less fatigued.
I have attached a video below to try and help you understand the importance of rest recovery.
Add strength to your plan
A lot of runners when just starting out do not realise the importance of strength training, they tend to focus solely on running to improve their fitness and ultimately their running.
It makes sense that running is necessary to becoming a better runner, but that is only half the story!
If I am being honest, when I started way back in 2011, I never did much strength training and was running nearly every day and I thought that was enough, if I put the miles in then everything else would take care of themselves.
I think there is also a common misconception that if strength training is going to add bulk on and that is not necessarily the case, to add on bulk you would need to be concentrating on building muscle and cardio would be out for that.
When running your legs are taking a pounding, it takes on average about 1000 steps to run a km (depending on stride length) and according to some studies each foot strike your leg will absorb 3-4 times your bodyweight, that is a lot of force, especially over longer distances.
My Favourite Exercises
Start by Incorporating 1 or 2 strength workouts per week, and concentrate on lower body exercises strengthening your legs, here are some of my favourite exercises:
- Barbell squat
- Barbell reverse lunges
- Bulgarian split squats
- Goblet squats (I like using a kettlebell)
- Standing dumbbell calf raises
- Seated calf raises (hits the soleus muscle).
Most people here are going to be normal people with families and work commitments and with trying to hit 3 runs per week and now 2 strength workouts, it can be very hard to fit it all in, you need to find out what works best for you.
Do not go too heavy on the weights, we do not want to cause any injuries through ego lifting
Pain and Injuries
When should you stop running if you have pain?
When running and exercising a lot minor aches and pains are normal and are usually nothing to worry about.
Common Running Injuries
The most common pains that runners complain about are, knee pain, ankle pain, shin pain, and foot pain and they are normally a symptom of the 5 main running injuries says Jon Grayson from The Physios.
- Runners Knee
- Plantar Fasciitis
- Achilles Tendinopathy
- Shin Splints
- ITB Friction Syndrome
Usually after exercise, we can feel quite stiff, especially the following day and into the next 48 hours, and it eases off throughout the day. This is known as DOMS (Delayed Onset Muscle Soreness) and can be seen as a good pain as it means your muscles are getting stronger.
When to Stop?
The point where you start feeling sharp pain or joint pain is when you need to think about stopping to avoid making the injury any wors than it is.
It might be just a niggle and there can be no apparent reason for it, slight niggles generally clear up with a decent bit of rest to allow your body to recover.
Never try and push through an injury it will just make things worse, it can be tempting to do it, especially when you are training for a race or event, however, it will just make things worse, and you will be out for longer. There will always be other races!
If you feel the pain is not getting better or is getting worse, this is where you should contact your doctor or physiotherapist for treatment.
Stay Motivated
Stay motivated… I don’t really like the thought of having to stay motivated to run, motivation comes and goes, I mean how can you stay fully motivated all the time?
With work, family time and trying to keep on top of everything else there are going to be days where the motivation is low and we are going to miss a run or two, the important thing is to not let missing the runs become the new habit.
That being said there are things we can do to make it easier to go for a run and reduce the friction of getting out the door!
I have a few tricks that I use to keep me running:
- Sign up for a race – This helps me get the miles in, if I set myself a goal of a certain time in a race, I will be more inclined to put the training in to avoid missing the target I have set.
- Join a run club – getting involved with a local running with others makes running more sociable and ultimately more enjoyable, there are always other runners for support as well.
- Set goals – this ties in with number 1, however maybe you’re not ready for an actual race, keep your goal realistic and measurable and celebrate the small wins.
- Create a playlist – Create a playlist of all your favourite songs or start listening to a podcast. I usually listen to music on the shorter faster runs and podcasts on my longer slow runs.
These are just a few little tips on how to keep yourself “motivated”, whatever you do try and make running as enjoyable as possible, ultimately if you do not enjoy it you will not stick it out.
Let’s Wrap It Up
Hopefully, this beginner’s guide to running has helped you and you have taken something away!
I hope you are now ready to get started on your journey and will be a certified runner in no time!
The most important thing is to take things slow, stick to your own game, and figure out what you like to do, whether that is long leisurely runs with friends or racing in faster runs and trying to smash out a PB, do what you like and your journey to becoming a running will be a success.
Cheers for sticking around. I hope you took something away from the article.
I would love to hear from you guys. Leave a comment below or contact me through my contact page.