Tips For New Runners

image: Anna Rachel Photography — *image:* *Anna Rachel Photography*

Everyone has to start somewhere.

Since COVID-19 has shut down gyms (and maybe given us all a little more time in the day) more and more people have turned to running and I am HERE for it! I LOVE running, it’s free, accessible and makes you feel really good, and it makes me so happy that more people are discovering just how great it can be.

It’s not always easy to start something new, especially when there might be people around you (or on social media) who seem to be killing every run, clocking up mega milage and running mind bogglingly fast. The thing is everyone has to start somewhere, including those who look like total pros. Running is a journey so lean into it and enjoy the process.

There is loads of advice out there for new runners, and it’s easy to get bogged down in the details, so to cut through the noise I’ve pulled together my top tips to help you get up and running.

Slow down

You don’t need to run fast to be a runner! In fact just because you can run fast it doesn’t mean that you should, most runners focus on running easy for around 80% of their milage because it builds a really good base.

Give yourself permission to focus on how you feel not how fast you’re going. Feel breathless? Slow down! Can’t break a distance barrier? Slow down! Don’t feel like running? Slow down! Slow down and before you know it you’ll be speeding up, all because you built your base first.

Get a plan

I always recommend the NHS Couch25k plan to new or returning runners because it gives you some structure and builds up gradually. Plus because it’s podcast you quite literally have support every step of the way, so you don’t need to worry about watching the time or distance to avidly. You can find out more here.

Walking is OK

Every Couch25km run includes walk breaks that gradually decrease as you build up to 5km, but even once you’re ‘up and running’ don’t write off walking. It’s a total lie that real runners don’t walk. After seven years, three marathons and an ultra marathon I regularly run/walk as part of my training and the Galloway Run/Walk Method has really helped me develop my endurance without putting my body (and mind) under too much stress.

Find your tribe

Having people around you who inspire you motivate and inspire you to run is invaluable when things get hard and my running friends are one of the reasons I’ve kept going all these years. When I first started out I connected with other runners through Instagram before I started moving with running groups and finding my tribe at RunDemCrew and Chasinglights Collective.

Get into the habit of warming up

Warming up before you run can help prevent injuries and improve your running performance. Warming up doesn’t have to be complicated or time consuming, but it is a critical part of your run so it’s good to get into the habit of making it part of your routine from the off.

It doesn’t really matter what type of warm up you do, but try to incorporate movements that will fire up your muscles. Spend 5 to 10 minutes before each run incorporating walking, strides and dynamic movements like lunges, squats and leg swings (avoid static stretches, as they can cause injury) and you’ll be doing your body a huge favour.

Just get started

When you start out it’s easy to get drawn into the wealth of information there is out there about running and to spend hours/days/weeks thinking and planning, but really you just need to get out there regularly. You can have all the plans in the world, but nothing beats getting used to being up on your feet.