5 Must Know Tips for Beginner Runners
I am a big fan of running and truly believe that anyone can enjoy it. Running has the ability to put me in a great mood, to make me feel strong and powerful, to energise me, to fire me up, to help me de-stress or simply just enjoy some head space. Yet despite these positive benefits, many of us have a mental barrier with running.
A common plea, all personal trainers hear, is ‘I can’t run’ or ‘I hate running’. I totally understand and can empathise, but over the years I have seen the transformational effect running can have on our mental and physical wellbeing and that’s why I advocate for it. Starting out can be daunting and there’s no denying that it can feel tough. But whatever your age, experience or fitness level, becoming a ‘runner’ is possible and will have a very positive effect on your life.
Your first few runs may well be tough, it can feel like a steep curve at first, but once you gain confidence to run in a way that works for you and progress at the right pace, you will find it enjoyable and sustainable. If you’ve thought about giving running a go before, but not really known where to start, keep reading. Follow these tips and I guarantee you will learn how to embrace and enjoy running in a way that works for you.
Tip 1
Remember, running is for everybody. You don’t have to run at a certain pace or for a certain distance to call yourself a runner. If you put your trainers on and leave the house with the intention of picking up the pace to more than a walk, then you are a runner. We have all started something new before, so don’t feel pressured, remember you are learning a new skill. Be kind to yourself and celebrate the fact you left the house, regardless of distance or speed.
Tip 2
Make sure you prepare your body to run by doing a dynamic warm up. Put simply, this is a movement-based type of stretching. Rather than holding a stretch for a length of time (as you might do post exercise) spend 5 minutes moving the main joints of your body through their range of motion and do some exercises to mimic the running movement and raise your heart rate a little.
For example, swing your arms, extend your arms to open your chest, twist from your waist/trunk, flex at your ankles, swing your legs from the hips, squat and lunge (not too deep) and gently jog up and down, adding in a few knee raises. Once you’ve done this you will be ready for action. The aim is to start slowly and gently with small movements and get a more dynamic as you progress through the warm up.
Tip 3
Know where you are going. If you leave the house with no plan on where you are going to run, you will get demotivated very quickly. Have an idea of a route you would like to take, how long you would like to be out and remind yourself that walking when you feel you need to is ok. Personally, I like to run a circular route, rather than doing laps or running out one way and coming back the same way. It means I’m clear of what I need to do (giving myself permission to walk if I want to) and motivates me to get round the whole lap. As a personal trainer in Tunbridge Wells I know lots of fantastic running route. Check out my blog on places to exercise outdoors.
Tip 4
Join a running group. This is one of the best things you can do, in my opinion. When we think of running groups we often think of ‘running clubs’ and envision cliquey groups of superfast runners in vest tops racing each other…this can be really intimidating. But this is just one type of running group. There are many out there for all abilities. The additional accountability and support that comes with joining a group is super helpful. It also makes it more fun and the distraction of a natter with friends can add to the enjoyment.
If you’re local to Tunbridge Wells then I highly recommend local community running group Sarahs Runners. They are friendly, welcoming and supportive and welcome anyone whatever their fitness and experience.
Tip 5
Go slow enough to talk. I think going too fast is probably the number one reason so many women decide that they can’t run. Sprinting out the front door and stopping breathless and de-motivated by the time you reach the end of the street is so common. Instead, go slow, slower than you think you need to. A good guide is to run at chatting pace. Another good reason to join a group of run with a friend! When you start out focus on doing jog-walk intervals rather than running the whole route. It helps you manage your pace and finish the run feeling good rather exhausted.
Have a look at your diary for the week ahead? When could you schedule in a run? The great thing about running is you can go straight from your front door and be home again 20 minutes later, a little bit hot and sweaty (or radish red if you’re me!) with a wonderful sense of achievement.
I hope these tips give you the confidence to venture out. If you have any other concerns about starting running or there is anything holding you back, I would love to help you overcome them. Please drop me a message with any questions, you won’t regret it.