Training

Running for Beginners - How to get Started

So you’ve made the decision and decided to take up running. First things first – welcome to the most supportive and encouraging community there is. Second – the best thing about running? Anyone can run - and with commitment you’ll achieve great things. Here’s how to get started.

ㅤ

1. SET YOUR GOAL

Whether you’ve got your heart set on running a race for charity or you simply just want to improve your overall fitness and get healthy, there are many reasons why people choose to start running. To get the best results from your running it’s important to identify your goal to help focus your training, so whether it’s running a marathon or losing some weight, always keep your eye on the prize.

ㅤ

2. FOLLOW A TRAINING PLAN

Once you’ve identified your goal, it’s a good idea to follow a training plan. For most beginners their most important milestone is running 5K or 30 minutes without stopping. Sounds impossible? Following a structured plan that alternates running and walking, you’ll find yourself going from zero to hero and running 5K within weeks. The NHS’s Couch to 5K app has worked for thousands of runners with a run/walk programme that gently builds mileage for complete beginners.

Tip: If you find yourself struggling to complete the run segments – slow down. You should be able to maintain a conversation easily while running. If not, you’re going too fast.

ㅤ

ㅤ

3. GET THE RIGHT PAIR OF RUNNING SHOES

Running is a relatively inexpensive sport, but one the thing you’ll need to invest in is a pair of running shoes. As we run an impact force of up to three times our bodyweight runs through the foot and lower leg. A good running shoe protects against this impact and helps to reduce your risk of injury. It’s also important to choose the right running shoe for your gait type. A gait analysis can help you with this, or the wet footprint test is a good indicator of your running style. You can find out more on how to choose the right pair of running shoes here.

ㅤ

4. TAKE IT STEADY

A classic beginner’s mistake is doing too much too soon and succumbing to fatigue or injury and becoming disheartened. Gradually building your fitness allows the body to adapt to your new activity. Generally you’ll need to run around three times a week to make progress but your rest days are important too in helping your body to repair, recover and build strength. Be patient, follow your training plan – you will see results – guaranteed.

ㅤ

ㅤ

5. JOIN THE COMMUNITY

There’s nowhere more welcoming or encouraging than the running community. Joining a local running group or club helps you meet like-minded people with similar goals and is an invaluable source of support and advice. Great Run Local is a national network of free weekly runs aimed at runners of all abilities. With 2 and 5K runs, these events are perfect for beginners with a friendly and supportive atmosphere – and you can even take the family along too!

ㅤ

Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.