After the hype of the London Marathon, many of us feel inspired to kick-start a new running routine in order to get fit for the summer and beyond. One day perhaps running the London Marathon will be on the cards, but as a newbie runner this goal may feel like years away to accomplishing. If you have caught the running bug (…it’s very contagious!) here are a few handy tips that will help you get started and on your way to marathon glory.
Be realistic
There’s no point trying to run before you can walk – pardon the pun! When starting out you may find it beneficial to set yourself short running distances. Start off slowly with a walking and running training program such as walking 30 seconds and then running for 30 seconds for 1 mile. Then build-up to running for one minute and walking for 30 seconds, until you can run that first mile without stopping. Afterwards you can try to gradually increase your distance by small increments each month, being sure to not increase your distance by more than 10% on each run. It’s all about taking baby steps when you first start out. Before you know it you will be running longer distances and your initial training will be a distant memory.
Fuel that run!
Eating a small snack before a run or workout really helps to sustain your energy levels and endurance. Something like a banana or a few dates and nuts, which release their energy slowly, will tide you over. Just as important, is refueling after your run to help your body recover some of the energy that you have burned off by being such a superstar runner.
REST upon injury
Even the slightest twinge could be your body’s way of alerting you that something is wrong. Don’t ignore these signs; no matter how hard it is for you, it really is better to rest up. If you are physically able, instead of running opt for more low impact cardio such as spinning or the cross trainer. Even testing the water with something like yoga and Pilates whilst you recover is great as it stretches out your limbs and muscles perfectly without any significant impact on your joints.
Running to the beat
Listening to a fun playlist whilst running really helps to keep your spirits up and your motivation high. Something like a motivational classic like Eye of the Tiger will be sure to get your feet pounding the pavement.
Track your progress
Having a way to track your runs is a fantastic way of keeping an eye on your progress. There are plenty of workout apps available which stores all of your previous runs and logs how you were feeling at the time or you could just use a notebook. This gives you the perfect opportunity to look back and see how your body responds to training under certain conditions. For example, you can see if you are over training, if you are challenging yourself enough, analyse the run you did prior to being injured. Tracking you runs can be invaluable as it allows you to see what makes your runs successful and what doesn’t work for you whilst running.
Finally, the most helpful tip of all is to just go out there and enjoy yourself!
Do you enjoy running? What would be your best tips for people who are just starting out?
Well you know I love running!
I think you are right about building up slowly, and also taking rest days between runs is important, especially when you first start as it can be tough on the calves.
But I don’t agree with the fueling- if you are going out for a 20 min run/walk your normal breakfast/ lunch would fuel you perfectly well.
Even when I was at my fittest I never ran, I don’t know if it’s in me but I’d love to push myself and see what I could do. Thanks for the tips!
Fiona @ http://www.dollydowsie.com
If you are thinking of starting running I would encourage people to go to their local Park Run. They’re free Saturday morning 5k runs. There’s no pressure to be first and many people run, walk, run. Many even run with a pushchair. On the weeks you don’t feel like running you can volunteer to help.
Great tips! I really want to get into running and will refer back to this post to help me out.
I caught the bug but no one to run with so it’s fading fast lol but I agree being realistic is the best way to go about it x
Start out SLOOOOOOWLY to begin with, you can always speed up and test limits later.
I think the best advice initially is just start out really slowly and gradually increase. I think far too often people are put off running because they go out, run too fast, think it’s hard and stop, the key is finding an easy comfortable pace you can maintain.
I love running on an elliptical – it took 2 months to get used to it all, but now, I’m on a set schedule and love it! <3 These are fabulous tips! 🙂
These are great tips! I used to Couch to 5K to start running, it helped me keep a steady pace!
Great tips, thank you! I’m not a runner yet – but once I have lost the extra weight it’s something I want to start working on. I have horrible knees and I’m hoping they improve with the exercise and weight loss!
Great points. Though reading them is a lot easier than actually doing them in terms of not trying to do too much too quickly! That’s always my issue and probably why I get injured…need to listen to sense more often!
I’m a runner and I think these tips are great!
this is so funny because i have a post about “how to love running” planned for this week! 🙂
i have always wanted to be a runner, but years of being forced to for sports made me really hate it. (i had a field hockey coach in high school that used running as a punishment) but recently, i’ve learned to totally love it, even completing my first 10 mile run this spring. my favorite app is runkeeper…i love having all of my workout data stored and getting to track my progress!
my best tip would be to start slow, don’t worry about being fast, and do it for YOU, not anyone else!
I haven’t run regularly in so long. I’m a big fan of walking and hiking these days. I used to run a lot to burn off frustration on long days, haha! I guess my days have gotten less stressful. 😉
Well that’s a big positive there. I’m loving walking too.
I’ve tried for years, on and off, to be a runner. I’m finding it’s just not for me — short legs, painful feet, etc. I’d rather do P90X, ride my bike, take a paddle in a kayak, or do some karate. Figuring out what was better for me was my biggest lesson while learning to run! 🙂
Glad you have found something that works for you, it’s so important!
I don’t like to run lol. Its hard finding a good sports bra for myself.
Ha! That can be tricky! 🙂
Great tips! I just started running 6 months ago after having my baby and I have fallen in love. 🙂
I’m looking forward to getting back to it after my baby. Happy you are enjoying it Logan! 🙂
These are great tips!! I used to be a runner, but I stopped and I keep trying to get back into it and haven’t been able to yet 😛
I hope you manage to get back into it soon. I’m really looking forward to running again after the baby. 🙂
Music makes it SO much better to run!
Totally agree with you there! 🙂
Great tips Jemma, I especially agree with rest and fuelling – both things that can get ignored but are vital to get right!
It’s funny how the simplest of things are always ignored.
these are great tips! I wish I were a runner!
Thank you! 🙂
I ALWAYS run to a beat – I will even mess up or run ‘out of rhythm’ if I don’t. It helps me so much, and keeps me going longer!
Music is always great to keep you motivated! 🙂
I love this! As a runner my advice is to follow your gut, if you aren’t feeling it take a breather! Also run with your arms up chest length apart for good breathing!
Absolutely! Love the tip about the arms.
I never thought of myself as a runner, until I just went out and tried it and fell in love! Great tips for those starting out!
I’ve been wanting to get better at running forever! Saving these tips 🙂
I am the WORST runner. I will have to apply these tips to my next attempt.
Thanks so much for all of the great tips! I’ll definitely be pinning this post 🙂
This past week, I’ve decided to get back to exercising, so this was the perfect post!
Awesome tips!! As someone that has recently sorta started running… the first one is the most important to me. I think it’s easy to want to dive in and run more than we are capable, and then be disappointed when we don’t accomplish our goals. Being realistic is SO SO important.
Some great tips! I really need to start running more!
I’ve always wanted to start running, so these tips will come in handy!
I keep saying I’m going to try to be a runner. I haven’t worked myself up to it yet. These are great, doable tips!
I have quickly become one of those addicted runners and can’t imagine not running now!
My top tip would be to grab some friends and take up running together, or join a beginner’s running group as it makes it so much more enjoyable sharing your running experiences with friends.