Running is a fantastic form of exercise that offers numerous benefits for both the body and mind. There is so much information out there and we feel like beginner running tips can be made much more simple. We have stripped this back to give you the essential elements to starting running. These all come directly from our online running community, real tips from real runners.
Tips on how to start running
Goal setting and remembering your “why” are essential components of a successful running journey. When starting out as a beginner runner, it’s crucial to establish clear goals that align with your aspirations and motivations.
Whatever your goal may be the most important thing to never forget and never lose sight of is your “why.” If ever you do not feel motivated make sure you reflect on the reasons that inspired you to start running in the first place. Is it to improve your health, gain more energy, or set a positive example for your loved ones for example?
Keeping your “why” at the forefront of your mind will fuel your determination and help you stay committed during challenging times. Things that can help include writing down your goals, creating a vision board, or finding a meaningful mantra. Find a way to constantly remind yourself of your goals and the underlying reasons behind them.
This combination of goal setting and remembering your “why” will provide you with a strong foundation for your running journey and keep you motivated to push through any obstacles that come your way.
How to start running further? The run/walk method.
Jeffing, also known as the “Jeff Galloway Method,” is a popular approach to running that incorporates a combination of running and walking intervals. Named after its creator, Olympian and running coach Jeff Galloway, Jeffing is designed to help runners of all levels complete longer distances while minimizing fatigue and reducing the risk of injuries.
The concept behind Jeffing is simple: instead of running continuously for the entire duration of a run, participants alternate between running and walking segments. The specific run-walk ratio varies depending on individual fitness levels, goals, and preferences. For example, a common ratio for beginners might be running for one minute and then walking for one minute, while more experienced runners may choose longer running intervals.
The beauty of Jeffing lies in its ability to make running more accessible and sustainable for a broader range of individuals. By incorporating walking breaks, you can effectively manage your energy expenditure and recover during the walk segments, allowing you to maintain a more comfortable pace and reduce the impact on your body.
This method is particularly beneficial for beginners who are just starting their running journey or individuals returning to running after a break. Jeffing allows you to gradually build endurance, improve your cardiovascular fitness, and prevent overuse injuries. It also provides mental relief by breaking down longer distances into manageable segments, making the overall run feel less daunting. Think baby steps, raindrops turn to waterfalls!
Build your support network
When beginning your running journey, it can be advantageous to build a strong support system around you. Having a support network can provide motivation, guidance, and encouragement, making your running experience more enjoyable and successful.
Join an Online Community: Platforms like UKRunChat offer a vibrant online community of runners where you can connect with fellow beginners, experienced runners, and coaches. Engaging in discussions, seeking advice, and sharing your progress can foster a sense of camaraderie and provide valuable insights.
Find a Running Buddy: Look for a friend, colleague, or neighbor who shares your interest in running. Having a running buddy can make your training sessions more enjoyable and provide a sense of accountability. You can motivate each other, celebrate milestones together, and overcome challenges as a team.
Participate in Local Running Groups: Check if there are any local running clubs or groups in your area. Joining these communities allows you to meet like-minded individuals, learn from experienced runners, and potentially find training partners. Many running groups organize regular group runs, which can be a great opportunity to socialize and receive support. If joining a local club isnt for you, you can still join an online club.
Attend Running Events: Sign up for local races, charity runs, or parkrun is perfect, free and every Saturday morning! These events not only provide a platform to challenge yourself but also offer a chance to interact with other runners.
Building a support system is not only about receiving support but also giving it. Be an active participant in your chosen communities, offer encouragement, and celebrate the achievements of others.
Invest in your running shoes!
Invest in good trainers & all women need a v supportive sports bra no matter how small u r
— G (@grumptious9) June 6, 2019
Your choice of footwear can significantly impact your comfort, performance, and overall running experience. Running shoes are designed to provide cushioning, support, and stability, which help absorb shock, reduce the risk of injuries, and enhance your running efficiency. Its worth visiting a speciality running store, where experts can analyze your foot structure and running mechanics, so they can help you find the right shoe.
Dont be overwhelmed by the runners lingo. They may recommend neutral or stability shoes and mention things like pronation and overpronation. Try on different brands and models, test them with a jog (shops usually have a treadmill for you to do this), and take the chance to determine which shoes feel best for you.
Comparison is the thief of joy!
It’s easy to fall into the trap of comparing yourself to other people in all aspects of life and running is no different. you must remember every individual’s running journey is unique, and progress is personal. Focus on your own running and achievements, celebrate your own milestones, no matter how small they may seem and as we’ve already said, remember your why.
Don't compare yourself to others, just do your thing and enjoy it #ukrunchat
— Stu (@stu6wright) June 5, 2019
Enjoy the journey celebrate every milestone don’t worry about time it takes
— Lee kemp (@Leekemp29Kemp) June 5, 2019
Don't worry about what others think – be confident in yourself!
— tracehodge17 (@tracehodge17) June 5, 2019