16 Essential Running Tips For Beginners

Running can change your life. It’s certainly changed mine.

Jogging can be a feeling of absolute delight and exhilaration, or a strenuous strain on your heart, often in a single outing. Pushing yourself to the limit during a race can be difficult and uncomfortable, however, when you have accomplished it and have exceeded your personal record, it is totally worth it.

It is possible to drift blissfully, marvelling at our bodies’ ability to change and become better while noticing the terrain beneath us gradually disappear.

Jogging can give a relieving effect on the mind – the surge of oxygen sent to the muscles may have the power to simplify even the most complex issues. Jogging can be an enjoyable form of loneliness, as well as a highly interactive athletic activity.

It doesn’t matter who you are, there is something special in jogging that everyone can enjoy, from those who trot around the park to the lightning-fast sprinters.

Everyone can run

Yes, everyone. Whatever your age, size or background.

You’ll not only get faster but healthier. Research has indicated many positive outcomes derived from running, including the decreased probability of certain forms of cancer, type 2 diabetes, heart disease, and hypertension as well as the avoidance of stroke.

Then there are the mental health benefits. A physician should be consulted in case of any doubts, yet an extensive number of individuals can upgrade their emotional and physical state with a few jogs every seven days.

1. Planning helps

Developing a practical scheme will help you progress quicker than just doing it without any preparation. Realistic could refer to avoiding overexerting yourself early on and the potential for becoming overwhelmed, or it may also mean not running a half marathon without sufficient preparation.

For those with no prior experience, the NHS’s Couch to 5k program is an ideal starting point and has been used effectively by thousands of runners.

It supposes that one possesses a certain level of determination, and in nine weeks, you will have progressed from struggling to make it to the first streetlight to running 5km nonstop.

For those who are already in good physical condition, there are many options available online, such as workout plans, podcasts, applications, as well as magazines or books, to aid you in accelerating your fitness. Be certain that your plans have been developed with a trustworthy mentor and have the correct priority for your particular targets.

2. Don’t worry if it’s hard at first

Everyone struggles with motivation sometimes, even the pros. Everyone experiences difficulty while running at some point – it’s regular to feel intimidated initially or after resuming running.

Beginning to run is a steep increase in difficulty, mainly in terms of the physical strain it places on muscles that are not used to the strain. Don’t give up after your initial, secondary, or even tertiary jog: they should be the most difficult you’ll ever do.

Anytime you attempt an activity that is new to your body, you are likely to experience soreness the following day.

It is completely normal to experience DOMS, which is short for delayed onset muscle soreness, and there is no need to be concerned. It passes. If your injury doesn’t get better over a few runs, it’s best to have it looked at by a doctor.

Once you have made it over the high bend you can relax a bit and the rest of it should be pleasantly cosy.

3. Make running social

The thought of conversing while jogging could cause fear to run through you and make you feel short of breath just from anticipation. Jogging with a friend can make a long, tiring run seem more enjoyable, although you can catch up on all your conversations after the exercise.

Get a running partner or look for a running team to join – British Athletics provides an online service to locate a club. Clubs such as these cater to all kinds of runners, including those just starting out, as well as those of different abilities and ages.

You could also make connections with other runners at your local park run – runners are usually enthusiastic about discussing running. Hang out with others who have enthusiasm for running and it will become contagious.

4. Get the right kit

One doesn’t have to spend a lot to take part in running – all that is needed are shorts, a shirt, and some shoes! You can definitely splurge on the highest quality supplies, fancy GPS watches, and costly registration fees for races.

Investing in the proper shoes is a worthwhile expenditure. It is not essential to get the priciest or the hottest new pattern, but it is important to get the ones that are suited for your distinct athletics form, or footstep.

The best running stores will evaluate your running style for a couple of minutes without cost on a treadmill before making a shoe recommendation for you.

Many individuals experience over- or under-pronation, which is how the foot curves when it contacts the ground; and they will likely require some assistance from their footwear to compensate for such movement. Others will be “neutral” and require less.

Once you have an understanding of what type of running shoes you desire, make sure to investigate your options. Every twelve months, new variations of the item become available and you may be able to find discounted prices on an old edition (which is likely the same, barring a few tiny cosmetic details).

For your first few runs, you’ll be fine in a pair of standard trainers.

If you come to enjoy running, it is beneficial to acquire particular running shoes. These shoes grant more support and padding which make running easier to do and also minimizes the danger of hurting yourself.

Visiting a specialized running store like Runner’s Need is a sound decision since they can provide a gait analysis, which can monitor the way and location you come into contact with the ground when running, as well as any discrepancies within the ankles and knees.

A professional will observe your running form by recording you on a treadmill so that they can figure out which shoe will work best for you.

Women who are runners should invest in an excellent sports bra. The skin and Cooper’s ligaments are not strong enough to hold a woman’s breasts in place during vigorous physical activity, so she needs to wear a sports bra to provide additional support.

This can help avoid strain in the chest and back, making jogging much more pleasant.

5. Pick up the pace

It’s alright to take leisurely strolls through the same path a couple times per week.

You don’t have to compare yourself while running to other people or to what you’ve done in the past. If you desire to increase your speed, it is essential to incorporate both quick and slower exercises.

One approach to this could be to set aside one of the days of the weekend for a slow long-distance run, gradually increasing the mileage by a maximum of one mile each week. Include an interval segment in your routine, where you switch between faster movements and leisurely recovery.

To complete this exercise most simply, you should begin by warming up thoroughly, and then continue running vigorously for three minutes, followed by a minute of jogging or walking. Alternatively, you can track your distance via a GPS system. Repeat six times. Cool down.

The basic idea is to train your body to do more in a shorter period. The level of intensity and how long will depend on you, but the basic principle remains the same.

6. Other exercises are important

Many runners look upon any type of training that does not directly involve running as being a waste of their energy. They are wrong. Doing core and strength conditioning exercises is enormously significant for avoiding injuries and developing better running technique and efficiency.

For example, when running for an extended amount of time, we can become weary which can make us lean forward. Having a strong core can assist in establishing a good posture and keeping us upright.

Many running injuries can be linked to the fact that the gluteal muscles, the major hip muscles, and the largest muscle group in the body, are not taking on their proportional workload. Concentrating on particular exercises for just five minutes a day can bring about remarkable benefits.

There is plenty of support out there, like apps and online videos, however, the most effective way to strengthen your core muscles is to include planks, side planks, and crunches in your workout routine. Squats and bridges are also great ways to tone your glutes.

7. Find safe, traffic-free routes

Look for paths that are sheltered and don’t have any cars passing by that you can take advantage of regardless of the weather. While running on the street without a sidewalk, make sure you go in the opposite direction of the cars, except when there is a blind corner – for that, switch to the other side until it’s safe to change back.

If you’re on the running machine, be sure to go at a steady pace so you can maintain your regular running motion; gripping the stabilizers can cause harm.

8. Run at whatever time of day suits you

Make arrangements to jog when the highest probability of doing so is present. It is often simpler for joggers to set aside time for running earlier in the day. Nevertheless, if that doesn’t fit into your routine, determine a habitual time that works.

It is of utmost importance to designate this space for running. Make sure you remember to take all of your necessary items with you, stay focused and don’t think of explanations for not doing something (that can be a very easy thing to do).

9. Start each run slowly

Enter every race with the thought firmly in your mind that you will finish strongly. No matter what duration you intend to jog, begin at a gentle pace to warm up your muscles, then gradually raise your heartbeat as you continue.

10. Slow down on hills

Hills can be a real challenge, regardless of the cycling proficiency you have, so you shouldn’t be embarrassed by having to reduce your speed when going uphill. The secret to being successful when riding over hills is to put all your attention into sustaining an even level of exertion rather than the speed of your ride when going uphill or down. If you’re struggling for breath, reduce your speed or pause to have a walk.

11. Walk breaks aren’t cheating

Taking pauses during runs is beneficial for lots of novice runners. They prevent muscle fatigue and stop you from using up your glycogen, the key energy supply while running, which permits you to keep going for a more extended period compared to if you had kept running constantly.

Nevertheless, you don’t have to stop and take a break while running each time if you feel you don’t need one, and you will lessen them as your running proficiency increases.

12. It doesn’t matter how far you go

Don’t stress over how much ground you cover when you’re just beginning. The primary action to take is to work on enhancing all-around physical fitness and incorporating workouts into your everyday routine. Regular exercise escalating your heart rate is advantageous for physical health.

So, to start with, just get out there regularly. Once you gain further knowledge and trust in yourself, think about investing in some technological equipment to keep track of your travels.

13. Don’t run every day at first

Giving your body a break after each run is critical for it to adjust to the training regimen as well as the demands being put on it. Aim to run three to five days a week.

14. If you’re struggling, slow down

When running becomes hard, it is typical for joggers to become rigid.

If this comes to pass, it is beneficial to relax your face, unclench your jaw and keep your hands free from tension. If you’re still struggling, slow down. Considering distance and time, be sure to get fuel when your runs last longer than an hour.

15. It’s fine to miss a day

If you end up skipping one of the days on your initial running program, just start off where you stopped and don’t feel guilty about it. Even if you haven’t been able to complete the training runs, your fitness levels probably aren’t lower than you expect.

It is imperative not to allow this twitch to knock you off course; just resume with a jog. Consider running as an ongoing effort and view any skipped runs within the context of the many you’ll do in the next few years. There’s plenty of time.

16. Feeling a bit sore is normal

The kind of discomfort that involves muscles that you have been exercising, is equal in both locations and lessens once you start to move, most likely delayed onset muscle soreness (DOMS). This is expected as your body is accustomed to physical activity.

Pain which is localized to one area, such as the knee, and is exacerbated by movement, could indicate an injury that is in its early stages. You should go to a physical therapist if this is the situation.


Lao Tzu, a Chinese philosopher, stated that the first step of a long journey is the most critical. He was accurate, both figuratively and in the real world, and his statements are particularly significant – in both senses – when one is trying to learn how to run.

The excursion may require hard work and determination, yet if you remain committed to your objectives, you will reach your targets – be they wellness-related, satisfaction-related, or becoming a proud medalist from a competition, or a blend of ambitions.

No matter what motivated you to start running, you won’t be long before you’re enjoying yourself, becoming fit, and feeling confident to tackle whatever objectives you have set for yourself.


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