A Beginner’s Guide to Running

Thinking about starting your running journey? Whether you’re looking to improve your fitness, tackle a new challenge, or just enjoy some time outdoors, running is one of the most accessible and rewarding activities you can take up. But getting started can feel a bit daunting, especially if you’re new to the sport. Don’t worry—we’ve got you covered! Here are some coaching tips to help you lace up those trainers and hit the ground running with confidence.

1. Start Slow and Steady

One of the most common mistakes beginners make is going too hard, too fast. While it’s tempting to push yourself right from the start, it’s crucial to ease into your running routine. Begin with a combination of walking and running. Try something like a 1-minute run followed by a 2-minute walk, and repeat this cycle for about 20-30 minutes. Gradually increase the running intervals as your fitness improves. Remember, it’s a marathon, not a sprint!

2. Invest in the Right Gear

Running doesn’t require a lot of equipment, but investing in a good pair of running shoes is essential. Head to a specialist running store where they can analyze your gait and recommend shoes that suit your running style. The right shoes will provide the support and cushioning you need to prevent injuries and make your runs more comfortable.

3. Focus on Form

Good running form can make a huge difference in how you feel during and after your runs. Keep your posture upright with your head up and shoulders relaxed. Your arms should swing naturally at your sides, and your hands should be relaxed, not clenched. Aim to land midfoot with each stride, rather than striking the ground with your heel, which can cause unnecessary stress on your joints.

4. Set Realistic Goals

Setting achievable goals is key to staying motivated. Whether it’s running for 20 minutes without stopping, completing your first 5k, or simply getting out for a run three times a week, having a goal gives you something to work towards. Start with small, manageable goals and gradually build up as you gain confidence and fitness.

5. Listen to Your Body

Running is a fantastic way to improve your health, but it’s important to listen to your body and avoid pushing through pain. It’s normal to feel some discomfort as your body adapts to a new activity, but sharp pain, persistent soreness, or any discomfort that doesn’t go away after a few days is a sign that you need to take a break or seek advice from a healthcare professional.

6. Mix It Up

Variety is the spice of life, and the same goes for running. Mixing up your workouts can keep things interesting and help you avoid burnout. Try incorporating different types of runs into your routine, such as interval training, hill sprints, or a longer, slower-paced run. Not only will this keep you engaged, but it will also help improve your overall fitness.

7. Join a Running Group or Event

Running doesn’t have to be a solo activity. Joining a local running group or signing up for an event can provide you with a sense of community and extra motivation. Plus, it’s a great way to meet new people who share your passion for running. If you’re in the UK, RunThrough offers a variety of events that cater to all levels, from beginners to seasoned runners—so there’s something for everyone!

8. Be Patient and Consistent

Building up your running ability takes time, so be patient with yourself. It’s okay to have off days or to feel like progress is slow—what’s important is consistency. Stick with your routine, even on days when it feels tough, and over time you’ll notice improvements in your endurance, speed, and overall fitness.

9. Celebrate Your Progress

Finally, don’t forget to celebrate your achievements, no matter how small they may seem. Each run, each mile, each goal reached is a step forward in your running journey. Take pride in your progress and use it as fuel to keep moving forward.

Starting running is an exciting journey that offers endless rewards, from improved fitness to mental clarity and a sense of accomplishment. With these tips in mind, you’re well on your way to making running a regular and enjoyable part of your life. So, lace up, step out, and most importantly—enjoy the run!