Starting to run? Read these 10 simple running tips for beginners

Have you decided to give running a go? Starting your running journey is exciting, but it can be a little daunting. These 10 running tips will help you get started and most importantly, stick to running.

10 simple running tips for beginners

Focus on habits over result-based goals

“If you focus on change, you will get results. If you focus on results, you will never change.” The key to making long-term lifestyle changes, such as becoming a regular runner is to create new habits that will last, instead of being driven by a result-based goal.

If you’re not a runner, start by making running a habit. A smarter word for habit is process goal. For instance, committing to running 3 times a week for at least 20 minutes or going to Parkrun every weekend.

Process goals are more effective, because you are far more likely to stick to running if you’re focusing on just running regularly instead of getting caught up with running times, mileage and performance.

Not only you will build a habit but you will also gain confidence by changing your lifestyle and becoming a runner. In turn, guess what? You will get results!

Expect it to be hard

Starting something new is hard. Being a beginner sucks. It’s part of the process, but it does get easier because you get better.

The good thing about starting to run is that you will notice progress soon enough, but the first few runs may not be enjoyable, even if you take them super easy (as you should!).

There’s no shortcut to progress, but if you expect the first runs to be tough then you’ll know it’s normal, you just have to push through.

Start slow

20 minutes, 3 times a week at an easy pace (you should be able to hold a conversation and breathe normally) is a good start.

As your cardio fitness improves, you’ll be able to gradually increase the length and frequency of your runs. Gradually is the key word here!

For instance, if you go to parkrun, aim to run for the first 20 minutes to start with, then walk to complete the rest of the parkrun. Every week, aim to add a few minutes of running.

It might be a good idea to find a coach who has experience with running beginners and will help you make running a habit whilst progressing your training.

It’s ok to walk!

Walking breaks during a run are fine. They don’t mean that running isn’t for you. The run-walk method is actually a recognised training method that many runners benefit from.

As a beginner, it’s much better for you to take some walking breaks during your run and completing it than cutting it short.

Track your progress

Sometimes it feels like you’re not moving forward and then one day you look back and realise how far you’ve come. But to have something to look back on, you need to track your runs.

It starts with a smart watch. It is an investment, but it will last for years and you don’t need the most advanced model.

For instance, the Garmin 245 is perfectly fine and you can even find a refurbished one that will be like new, but cheaper. The Garmin Connect app (free) will be your running diary, recording all the data.

You can also link Garmin to Strava and keep your profile private if you’d like. The most important is that you have a record of your runs, so in a few months time you’ll be amazed at your progress and it will make you want to keep going.

Find a community

Why not join your local running club? Running clubs are not just for fast runners. It’s also a great way for beginner runners to progress and meet like-minded people and get guidance from experienced running coaches. Find your closest running club and enquire about their beginner-friendly sessions.

You can also go to your local parkrun every Saturday. If you live in the UK, there’s probably at least one parkrun near you.

It’s completely free, you just need to sign up online and bring your barcode each time to get your time. Don’t worry about coming last, it’s not a race and there’s always a tail walker whose job is to come last.

Get inspired, but don’t copy or compare

Being inspired by more experienced runners is great, but following their current training plan will not make you a faster runner, it will most likely send you down the injury road.

Those who have been running for years if not decades have the ability to handle much more volume and intensity. Their current training plan looks nothing like what they were doing when they were just getting started.

Resist comparing yourself to other runners, because we’re all on our own journey and we all have our own challenges. The only comparison that is actually useful is you now vs you a few weeks/months ago. Another reason to track your runs!

Make it work for your lifestyle

We all have different schedules and commitments, the challenge is to build a fitness routine that works around them.

I am personally a morning runner, but this is because I’m naturally an early bird and I don’t have to commute to work in the morning.

You may finish work early and have more free time in the afternoon/evening, or you may have the ability to fit a run in your lunch break.

When you run doesn’t matter, as long as you do it, so look at your diary for the week and block time for your runs.

You don’t need all the fancy gear

You’ll want and need to buy more gear and equipment if you fall in love with running and it is true that the more seriously you take it, the more expensive this hobby can become. But as a beginner, you only really need a smart watch and a good pair of shoes.

My first pair of proper running shoes was the Nike Pegasus. I’ve bought a few new pairs since my first ones, I really love them. I’d also recommend the Nike Invincible which are very cushioned and extremely comfy.

You can check out my running gear reviews here.

The last absolute essential, if you’re running when it’s dark outside is to get a chest light (more comfy than a head torch) for your safety.

Fall in love with the process

There is no end destination to your running journey. Enjoy the process! Celebrate the small progress, be grateful to be able to run, enjoy being part of a community and embrace the tough moments.

I’ll circle back to the very first point: focusing on habits and consistency will set you up for success, because you’ll focus on the process, not he results and you will be far more likely to make running a part of your life for good.

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