Wednesday, 22nd March 2023
Article Image

A 10 Step Guide For First Time Runners

by Editor
Thursday 8th January 2015

Training feature: As well as improving fitness, running is also great for helping with weight loss and to alleviate stress as well as being lots of fun

Training feature

We have put together 10 tips for runners:

1. Set yourself a specific goal.

This can be a personal goal, (e.g. I will go out for a run twice a week),  or a more specific goal like signing up for a race. A goal is a great way to keep your focus and motivate you to go out running.

2. Tell people what you are doing. 

When you tell people what you are doing it becomes more real and you will be surprised by the support and encouragement people can offer. Sharing your goals and achievements on social media has also been shown to increase motivation. 

3. Make a plan.

Look at your goal and work backwards on what you need to do to achieve it. If you don’t have a plan in place and are not sure where to start, why not check out those we have prepared for you? [TRAINING PLANS]

4. Make progress by small changes

If you try to change everything at once it can actually be much harder to maintain, but small changes (e.g. start adding more healthy foods to your diet), will soon add up. The British Cycling mantra of ‘marginal gains’ really does work!

5. Find a running partner.

Running with others can help keep you on track and also gives the opportunity to talk about what you are doing and learn from others (and they can learn from you!). That could be a friend, a work colleague or even a local club. You would be amazed how many people are in the same position and would welcome your company.

6. Keep a training log. 

Recording your training is a great way of monitoring how you are doing. You can use anything from a basic hand written diary, a spreadsheet or one of the many online (and mobile app) tools that are now widely available. Several running watches will now record all of your speed, heart rate, distance and even GPS data, allowing you to upload you activities and share them online.

7. Get the right shoes.

Running shoes don’t need to be expensive but you should buy some that are made specifically for the job. A specialist running retailer can be invaluable in this area, as they will be able to identify the right type of shoe for YOU, dependent upon your running style, injury history, mileage, frequency, weight and much more.

8. Listen to your body and take it slowly.

It will take a little while for your body to get used to the new demands you are making of it, so expect a few minor aches and pains to start with if you are new to it! Start slowly and gradually increase your distance and pace while listening to your body. Much like building a house, you want to build some solif foundations first before doing all of the fancy stuff!

9. Look like a runner.

You should run in what you feel comfortable and there is plenty of technical running clothing available that will not only make you run better but will make you look the part and feel great too. 

10. Enjoy it! 

The more you enjoy running the more you will want to run; just take your time and look to build up slowly and try to remember to smile and enjoy it! 


Related Articles

Article Image
Running TechniqueTraining feature: Running is a natural motion and you will find you run a certai...
Article Image
Your first runTraining feature: Going out for the first run can be daunting so we have put tog...
Article Image
Starter pack for the beginnerThere is a wealth of advice available for you when you decide to take up running...

Post A Comment

TereréJordan Blood