So, you’ve been searching the internet for running tips – probably because you’re not quite sure how to start running. (opens in new tab) Haven’t laced up as a beginner or in a while.
You already know about the many benefits of running. (opens in new tab) – you know, better heart health, cardio fitness, metabolism, etc. – but that doesn’t change the fact that your voice sounds like a wheeze every time you pass out toy Story,
Don’t worry – you’re not alone. Knowing Where To Start When It Comes To How To Run Longer (opens in new tab) Can seem overwhelming, especially if you’re building your fitness level from scratch. At times, it will be quite unpleasant – but stick with it. Everyone has to start somewhere, and with the right training plan and dedication, research shows you should be able to comfortably manage 5km without stopping in six to nine weeks.
Check Out Our Guide to Strength Training for Running (opens in new tab)While you’re here, and if you’re willing to commit to a challenge this year, our training tips for a marathon (opens in new tab) might help.
Once you’ve got your base level of fitness down, check out our expert explainer on how to run faster (opens in new tab)as well.
Running tips for beginners: 13 to make your January hobby last longer
1. have a desire
“One of the most important elements when you start running is having a reason,” says the personal trainer. Matt Roberts (opens in new tab)who have worked with the Saturdays Ellie Goulding, Naomi Campbell.
Why are you inspired to lace up your shoes and crush the pavements? Is it to complete a 10k, get fit, lose weight or just take some time away from the stresses of everyday life?
Everyone’s reason will be different, but the deeper you dig and find your reason, the easier it will be to maintain your motivation to exercise.
2. Stick to Your Plan
You don’t need the best technique in the world, next-level fitness, or a certain body type to be a runner—far from it.
“Anyone can run, but it helps if you’re committed,” says Roberts. “Set yourself a realistic goal for how often you plan to run and stick to it. Remember not to put too much pressure on yourself in the beginning. After all, running is meant to be enjoyed.”
3. Invest in the Right Kit
Our health editor’s guide to the best running trainers (opens in new tab)best sports bra (opens in new tab)and best gym leggings (opens in new tab) can help with that.
“You don’t need a lot of kit to be a runner, but I suggest you don’t compromise on shoes. If you’ve been doing a fair amount of running, trainers specifically tailored to the way you run should be used correctly.” Fit to support. A well-fitting pair of shoes will prevent injury and be more comfortable over long distances,” says Roberts.
4. Start Slowly
OK, so you’ve followed the advice so far — figured out your reason, blocked out the time and bought some shiny new running shoes — yet you can barely make it to the end of the road without pausing to catch your breath. Huh.
trick? Start slowly. “Set for twenty minutes and break it down into a run, walk, cycle until your time is up. Go home, stretch and shower, and enjoy the feeling of completing your first run,” pt recommend.
Once that becomes easy, try running for 30 minutes and gradually increase it, he recommends. struggling with exercise motivation (opens in new tab), Our roundup of the best fitness apps (opens in new tab) Might be worth a scroll – programs like the NHS approved Couch up to 5 km (opens in new tab) There are specially designed plans for this type of progress.
5. Get Some Help
“If you want to take your running more seriously, it’s definitely worth seeking professional advice,” recommends Roberts.
Why not try the following?
- Join a running club – In London, we love We Are Runners, Your Friendly Runners, WMN Run and Rep Runners, but there are thousands more.
- Download a running app – Again, there are plenty to choose from, but the Nike Training Club app provides free in-ear coaching for your runs.
- Download a basic training plan – Runner’s World has tons of different plans depending on your goals and they’re all free.
- Onboard with a Run Coach – This is the best option if you want your training to be personalized for you. Our favorites are PASSA, Purdue Performance, and Andy Hobdell.
The good thing about the ongoing boom is that there really are options for everyone, whether you’re an elite or just starting out. “Learning technique from the experts is one of the easiest ways to improve your performance and help you go longer distances,” says Roberts. “A good training plan can’t be underestimated. Your body needs to be prepared correctly, and time spent in the gym weight training should be taken care of.” (opens in new tab) Your ability to perform will also make a huge difference,” he added.
6. Start Small
“Be a one minute girl instead of a mile girl,” suggests Race for Life (opens in new tab)fitness expert of Lucy Wyndham-Read (opens in new tab),
If you’re starting out, a really good tip is to build up your training in minutes rather than trying to run miles.
7. Open Your Hands
Ever heard this before?
“A lot of women clench their fists when they run,” says Wyndham-Reid. If you find yourself doing this, try and relax – you’ll cause unnecessary stress and risk injury. “Open your hands and imagine you are stroking a butterfly, as this takes less energy and releases neck tension or stress.”
8. Relax and Find Your Rhythm
This is important, but hard to implement at first.
The expert advises, “The two Rs—always relax and find your comfortable rhythm when you’re running.”
“If you’re tight and running too fast, you’re not in a comfortable rhythm. Make sure you keep doing a quick check and think: rhythm, relaxation, rhythm, relaxation“Wydham-Reid says.
9. Don’t run heels first
Ever wonder why all the pro runners seem to be banging on the move all the time? The way you land is really important when you run – especially to protect yourself from injury.
Advises, “Avoid hitting the pavement with your heels as this can contribute to back and knee pain.” fitness First (opens in new tab) Personal trainer Andy Hall. “Landing on your forearms instead will allow your muscles to hold your weight and reduce the impact on the joints.”
10. Watch Your Stance
Just like the way you land your strides, your actual strides are just as important to improving your running technique.
“Leaping forward and going too far while running is inefficient and will drain energy – FastHall says. This should be the length of your steps. Lower speeds also mean less wear and tear on the joints.”
11. Stay Hydrated
You should always aim to drink around 1.5 liters of water a day – but this is especially important if you’ve recently started running because you’ll lose the water you sweat.
“Being dehydrated can seriously affect your performance,” explains Hall. did you know “An intensity of 50 percent effort when hydrated can feel like 70 or 80 percent when dehydrated.” you’ve been warned.
12. Warm Up
We know, we know – you’ve heard this one before. But even a quick three-minute dynamic stretch — that is, not just standing and moving your ankles around — can make all the difference.
“It can increase performance by up to 17 percent. Keep your stretches dynamic, keeping away from static stretches, as these can destabilize your joints,” advises Hall.
Our Guide to the Best Warm-Up Exercises (opens in new tab) Might come in handy here.
13. Calm Down
Once again, a few minutes at the end of your sweat session can make all the difference (Not sure where to start? Read our guide to cool down exercises.) (opens in new tab)Here).
“This allows your body to work slowly from a state of high exertion. It also allows your muscles to remove waste products and they’ll be better prepared for your next training session,” explains Hall.
How far should you run as a beginner?
good question While this will depend on your fitness level, starting PT in this piece recommends aiming for a set time rather than a set number of miles. Why? Because everyone’s fitness level will be different, and time on the feet is more important than an arbitrary mile marker.
try this: Aim for twenty minutes to start, and be sure to try a mix of both running and walking to catch your breath. Also remember to warm up and cool down adequately.
Can a Beginner Run 3 Miles in a Day?
As above, this will depend entirely on your base fitness level. If you regularly cycle to work or do the occasional spin class, you may have a fairly good base cardio fitness level, meaning you can run three miles without prior training.
That said, if you’re starting from scratch, the NHS Couch to 5km app is a great starting point and recommends aiming for eight minutes of running (with twelve minutes of walking) for your first run. The app is specially designed to help people who haven’t been exercising at all to get active, and promises to get you completing a leisurely 5km without stopping in nine weeks.