10 Tips for New Runners
If you’re thinking about starting to run - stop thinking and start doing. It's honestly one of the best things you can do for yourself!
Why run? Because it’s amazing, life-changing, and anyone can do it. It’s one of the simplest tools for people to get started on their fitness journey, as you need minimal equipment and there’s so much opportunity for progression. It’s also a surefire way to meet people and make new friends.
For you, running might be sheer, bursting-into-song joy, taking in your surroundings. Or, it might be a heart-pounding effort, challenging your mind and your body to go that bit harder and further. Pushing yourself feels so worth it when you cross the finish line and realise you’ve beaten your best time, marvelling at the capacity of the human body to adapt and improve.
Running is a sport that offers you blissful solitude or, if you choose to join a community, it can be a sociable activity. Running can help to clear the mind, inspire creativity, or just zone out – something about the flow of oxygen to the muscles, not the brain, simplifies the most irrational thinking.
What I have come to see over the years in others and myself is that running means different things for different people, from park joggers to sprinters, but I truly believe there is something in the wonderful sport of running for everyone. These are my 10 recommendations for those new to running:
1. Stop stressing and start
There is a misconception that you have to be an elite athlete, or that you should be good from the start. Let’s debunk these myths: firstly, what does being a ‘good’ runner even mean? Secondly, we all have to start somewhere. Being a beginner at anything can be daunting, as you head into the unknown.
Running is for any person, regardless of age, size, or background. Over time you will not only get faster and be able to cover more distance but also feel healthier. Running is good for the lungs and builds up your aerobic capacity. Studies have shown that running brings enormous physical benefits, reducing your risk of type 2 diabetes, heart disease, and high blood pressure. Then there’s the mental health benefits - running can have a huge impact in reducing anxiety.
2. Buy the best kit for you
When it comes to buying a kit, what works best for you will be dependent on a few variabilities like cost, style, brands, as well as the type of running you want to do. When starting out, I suggest you find the clothes that make you feel comfortable and that are genuinely comfortable to wear. There is nothing worse than getting chafing in the wrong and most obscure places (speaking from experience - if this does occur Vaseline will be your best friend). As you advance in your training you will be able to suss out what works best for you. Here’s some ideas for a starter kit:
Comfortable and supportive sports bra ladies! We want to make sure your boobs are comfortable as well as not causing any damage.
Weather dependent; hat, gloves, shorts, leggings, raincoat, suncream, water bottle
It’s handy to have a sports watch to monitor distances. I love my Garmin 245 Forerunner for tracking heart rate, distance, and time.
Download a running app such as Strava or Nike to map your routes and measure your progress.
Good, supportive trainers
Running shoes will be the biggest investment of all, so buy with the idea these will last you 1-2 years (depending on how often you end up running). Over the years the best trainers that have worked well for me are Asics, Hoka One-One, and Nike, but really you need a shoe that is suited to your foot shape, stride, level of support required, and the length of runs you intend to go on. Visit a specialist running store where they can fit the shoes for you and you can try them on a treadmill instore.
3. Create a strong playlist
You’ll soon find out whether you’re a runner who likes to listen to music, listen to audiobooks, podcasts, or simply nature. For me, it varies on my mood - whether I want to learn something, sit with my thoughts, or just get into it. I actually find some of my best ideas and creative moments happen when I’m running outdoors, where I’m not distracted by anything other than my breath. Stay curious and see what works for you - it may change on any given day.
4. Don’t think of age as a barrier
You can start and continue at any age. The only limitation is the one that you set on yourself.
5. Prioritise time over pace
When starting out, it’s important to be patient and not worry too much about your pace. There’s so much information and technology out there telling you what you need to do. Keep things nice and simple - focus on the time you’re running each week and not the speed (that can come later, if you want to). Each week, look to increase the amount of time you’re running for, building your running up to a point that you’re running at a pace you can hold a conversation for.
6. Remember to rest
As you fall in love with running, make sure you take time out, to let your muscles recover. You need rest and recovery just as much as the work. Rest comes in multiple forms but these are some staples: schedule active recovery days, optimal nutrition and hydration, good sleep hygiene, stretching, massage.
7. Stay in your lane
Remember you’re at the beginning of a journey, so don’t worry if someone is faster or can hold a conversation the whole route. We all have to start somewhere, so don’t go out there maxing each run and trying to keep up with others, as that will only be detrimental to your progress. Instead, focus on your own pace, the enjoyment, and your reasons for running.
8. Keep a training log or follow a programme
There’s a couple of ways to log your runs. You can do this yourself by tracking your times and distances, and whether you are stopping or walking less each week. To save time and guesswork, you can always invest in a coach who will provide you with a programme to get started, answer all your questions, and monitor your progress for you.
9. Make running a habit
Even if it means getting out for a few minutes per day, make running a habit. Figure out what motivates you to lace up and get out the door. This is crucial in your journey because it’s always going to be easier to stay where you are than get changed and go out. One of the surefire ways to get out even if you don’t feel like running is to just get changed, then once you’re changed get out the door and start walking. When I do this, if I feel like I can run then I go and if not then I'll go for a walk. Either way I have shown myself I’m able to get outside or to the gym. By being consistent with your habits, even small ones, you are going to create a compound effect.
10. Don't dread taking walk breaks
It’s ok to walk. If you need to catch your breath or feel like stopping for a while that’s ok. Do what you need to do to keep progressing and taking the time you need. When you’re a beginner, opting for a self-compassionate approach is far more beneficial to your progress than self-judgement. Give yourself that time, patience, and trust the process because you’re already taking the steps you need.
Bonus tip - enjoy the process, because it’s not always going to feel great, but it will be worth it for the days you have those magical runs. If in doubt, remember you are a runner no matter what! Forward is a pace, so don't stress about fast or slow… just keep going!
I hope these tips can help you fall in love with running that little bit more. If you have stories or moments to share, I always love hearing from you.
If you haven’t read before here is my recent article on How to start running today: a beginners guide
