running for beginners

Top 10 Running Tips for Beginners

New to running and need some help getting started? Our top running tips will help, whatever your motivation for lacing up those running shoes.

New to running and need some help getting started? Our top running tips will get you inspire you! Whatever your motivation for lacing up those running shoes, by following these ten tips you can make sure you get off to a positive start and become a jogging fanatic in no time.  

Get comfortable running trainers – Running shoes may not be the cheapest but it’s an essential part of running kit. It’s important to be as comfortable as possible, particularly when starting out. Remember, your foot will need more room the more you run.

Wear the right clothes – After you’ve picked the right footwear, it’s important to get the clothes right. We don’t mean splashing out on the latest sportswear – just wear light clothes that you will feel comfortable in.

Fuel your run by eating right – Don’t let what you’ve eaten (or not eaten) that day hamper your performance. Avoid eating heavy food within an hour of your run but make sure you’ve got enough energy to exercise. Oats, nuts or fruit will give you an energy boost without taking too long to digest.

Warm up – Be sure to stretch before starting out.

Start the run gradually – Enthusiasm is great but don’t spring out of the traps and pull a muscle. Start gradually by walking for 10 minutes and build up speed as your muscles warm up. Also, if you’re just starting out, it’s better to jog slowly for half an hour than burn out within 10 minutes by sprinting from the off.

Don’t worry about speed - As a beginner, most of your runs should be at a steady pace. You should be able to breathe easily and – if you’re jogging with a partner - carry a conversation. If you can pass the "talk test", you're moving at the right speed.

It’s ok to stop - If you’re feeling tired and need a breather, take a break and walk until you're ready to run again.

Make it a habit – One of the biggest obstacles to getting running regularly is fitting it into your schedule. Some people prefer to run first thing, others prefer an after work running slot. Find a time that works for you and try and stick to it.

Set small goals – Don’t try and get marathon fit within the first week. If you’re new to running, or have been off the track for a while, set yourself small goals to achieve at first. Simply aiming to increase your running time by 5 minutes each time will quickly add up and give you a sense of accomplishment.

Chart your progress – Being able to do a bit more today than you did this time last week becomes addictive and will spur you on to run more. Get yourself a training diary or alternatively use a running app that will do this for you.