10 Top Tips:
Beginner Runners

So, you are looking to get into running? Welcome to the club!

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There is never a better time to start running than today. To help you be successful with your training I have added my 10 top tips to help you along the way. 

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1) Track your runs

A great start is a free phone app such as Strava or Runkeeper. That way you have a record of how far you run and what your time was. It's also handy to have your phone with you for music or in case you need it. A running smart watch can be a great purchase down the line, my Garmin watch also does music via bluetooth.

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2) Support your Calves

 For many new runners’ calf fatigue can be a limiting factor. By wearing calf sleeves or running tights you can reduce the small vibrations caused by the muscle contracting which results in fatigue. This time of year, it also provides a bit more warmth.

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3) Clothing

To get started in running you don't need loads of expensive clothing. My winter staples are: a pair of running tights, shorts, warm long sleeve top and a rain jacket. Hats and gloves are optional. This time of year, make sure Cars and Busses can clearly see you if running early or late in the day.

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4) Trainers 

Carbon fibre plated running shoes are great, but for training you just need comfort and support. Hoka and Asics allow free trials allowing you to run in their trainers and return them if you aren't happy (check T&C on their websites). I like Nike Pegasus for longer runs and Nike air zoom tempos for faster runs.

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5) Recovery

Often people starting new training regimens will do too much too soon. As a basic rule for every day you run, have one day off. Sleep is the best recovery. Once you get more advanced you can add in extra or longer/ faster sessions.

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6) Strength and Conditioning 

Often overlooked but it is well worth making sure that you warm up all of the muscles of your legs before a run. For beginners doing some basic leg exercises such as calf raises and lunges will help make sure your legs are strong. My programmes all come with comprehensive S&C training tailored to your needs and running style.

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7) Routes

 Planning your run in advance is a great idea, firstly you can let people know where you are going, you can also make sure you know where any hills or dead ends may be. I plan my runs to end about 1km from my house so I can walk and cool down before getting home.

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8) It's not a race....

Set off at a comfortable pace, slower longer runs will help you more than a fast mile at this point. If you are overtaken who cares? It could be that the other runner has been training for years, or they could be doing fast interval training so its just a short burst of speed.

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9) Time and Distance are not important 

Don't worry if you run slowly or you don't go as far as you hoped. Each run is a building block- Rome wasn't built in a day! Even the best runners have days where it is a struggle or we miss our target time, it happens..... move on.

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10) You don't need crazy diets

 As a basic guide make sure you have some carbs in your system before a run (the more you eat the more time you need to digest before running). After training forget expensive shakes.... A glass of milk (your choice which one) and an apple cover most bases. Beyond this, returns are diminishing!

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If you have any further questions, please feel free to send me a message below and I will be happy to help.

I have also provided links to my bespoke running plans should you be looking for help from a fitness coach who works with everyone from beginners to professional athletes. You can find out more by clicking on the faster tab at the top of this page.

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Happy Running!

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Disclaimer, this article is intended as general advice only. Please consult a health professional before commencing a new exercise programme.