We have put together some tips for beginners from the UKRunChat team to help get you started… Happy running.
- A couch to 5k app s a great way to get started. It’s how I got into running & have never looked back.
- Don’t be afraid to walk, it all counts to the mileage. Walk breaks are your friend. Don’t abandon them but don’t over use them.
- Build up slowly, don’t do too much too soon.
- Have reduced mileage weeks to let your body rest.
- Sports massage help loads! As do normal ones, just to ease any aches.
- Get the right fitting trainer and wear the ones that feel the best. If you get your gait analysed go to a running specialist such as a sports therapist, not just a running shop
- Ladies don’t neglect your boobs! A decent sports bra is as important as decent shoes.
- Test out your own nutrition/water intake during runs, there’s no right or wrong way.
- Parkrun is a great way to test speed and to run with others if you usually run alone.
- Book a race to give you a goal to train for, regardless of how fast or slow you are, races are for everyone.
- Listen to your body, if it hurts, seek advice; don’t just ‘run through it’.
- Include walking up hills to help build leg strength.
- Wear sunscreen/SPF no matter what the weather but don’t wear much on the forehead. It stings your eyes when you start to sweat!
- Don’t compare your ability to anyone else.
- Sucking on mints is a great way to keep a dry mouth a bay and helps provide a bit of sugar energy.
- Pay attention to your shoulders. If they ache after a run, you’re too tense during your run. Imagine holding a Pringle/butterfly in your hands to help relax the upper body muscles.
- My tip for long runs in the summer is to put ice in your camelbak rather than just water. Will be more refreshing. No one likes that warm plastic tasting water you get after a couple of hours.
- My biggest tip to anyone new to running is to be realistic with your goals. This is something that rings true to me. Setting unrealistic goals and not considering external factors like family, work etc meant I felt disheartened. I’ve known people to stop running altogether because they have made the same mistake. Like me they find their way back!
- Nothing new on race day- once you enter a race don’t try any new food/drink/clothes/shoes etc on race day.
- All the tech isn’t essential- it’s only an option. I always use a simple free app on my phone to record my miles (Nike+) I still barely use a watch.
- If you’re looking for a new route near you (or in a new place you’re visiting) check out Strava or mapmyrun.
- There are lots of different ways to approach running- remember it is about what makes you feel comfortable & do what makes you happy.
- Tweet @ukrunchat & use #ukrunchat or find us on Facebook to get advice from us & the running community. You can ask any question no matter how silly it may seem- we have all been there. The running community is there to offer their advice & support. Plus share your progress with us all- we love to see how everyone is getting on.
