Tips for New Runners
Are you thinking of taking up running to keep active? Or maybe you used to be a runner and want to get back into the habit? Here’s a few tips to get you started.
1. Build up slowly
One of the most important things to keep in mind when starting out as a runner is to build up slowly. Your distance and speed should be progressed slowly over several weeks.
Be careful not to compare yourself to other runners. For runners who are starting over again who might have been more active in the past, this is also very important. You will feel like you want to jump back into it and run the same paces and distances as you did in the past, but this will put you at a high risk of getting injured.
Start by running 3-4 times a week and run every other day if possible. This will give your body time to recover and adapt to the new demands.
2. Get advice on training programs
Be sure to get proper advice on how to structure a training program, and stick to it. As a new runner it can be dangerous to just go out and “run how you feel”. There are a lot of resources available, just choose them carefully. A couch-to-5km program can be a good option if you are starting out. Ask advice from a professional if you are unsure.
3. Wear proper shoes
Choosing the right shoes can be a whole topic on its own, but these basic tips can help you choose the right shoes:
Do not use old, worn out shoes. They are most likely not giving enough support.
Run in shoes that feel comfortable for YOU. Each person is different and what works for your buddy might not be the right choice for you.
If you are unsure about which type, rather go for a neutral shoe. If you have problems with over-pronation or a structurally high arch, this can be addressed with strengthening exercises or in certain cases orthotics.
4. Basic technique tips
Run with an upright posture - do not bend forward at your hips. “Run tall”.
Focus on a quick cadence - this will help to prevent over-striding and other common errors.
Keep your shoulders relaxed, and swing your arms next to your side, not across the body.
Get a rhythm with your breathing - might be in-2-out-2, or in-2-out-3, find what feels good.
If you get tired and feel you cannot maintain good running form, walk 1-2 minutes to recover. It’s better than dragging your feet and bending over.
5. Strength and stability work
Doing strength and stability work is one of the best ways to reduce your risk of injury and improve running economy. Just make sure you don’t start off too intense, strength training should also be introduced gradually. There is no “one size fits all” strength training program. If possible, get a proper assessment from someone with experience to identify the areas that need more attention. The best approach is an individualised exercise program.
6. Listen to your body - do not ignore niggles
A mild pain that gradually worsens over a few days is often the start of an overuse injury. The sooner you give attention to it, the less time you’ll have to take off from running. Injuries that are ignored at first tend to almost always get worse and by the time you get help, you might have to take a longer break from running
7. Warm-up and recover properly
Make sure you include a warm-up before your run. This may include a walk or light jog, dynamic stretches, or running drills. After your runs, make sure you recover properly - end your run with a slow jog or walk to cool down. Hydrate and make sure your eat something (preferably with protein) within 1 hour of your run. Also make sure you schedule rest days in your training program to allow yourself to recover in between hard training sessions.
If you are unsure about anything else concerning your running journey, make sure you see a professional for sound advice.
