If you’ve decided to give running a try, there are a few basic tips that can help you get started. Like with any sport or activity, practice makes perfect so if you’re a beginner don’t expect to be running marathons within your first week!
Beginners’ running equipment
If you want to get the most out of your run and avoid injury, you’ll need to have the right running gear.
The most fundamental piece of kit is running shoes. It can be tricky finding the right type for your feet and running style, but Runner’s World has a ShoeFinder application that can help.
The options include:
- cushioned shoes
- motion-control shoes
- performance training shoe
- racing shoes
- stability shoes and
- trail shoes.
The major brands such as Nike, adidas, Reebok, Asics and Puma offer a wide selection of running shoes to help you get the most out of your run.
Other important pieces of kit include: a decent sports bra if you are a woman (try Shock Absorber and Champion); and comfortable apparel that will allow freedom of movement, protect you from the elements and make you more visible (try Columbia Sportswear, The North Face and Under Armor). Your choice of socks (REI), headgear (New Balance) and eyewear (Quiksilver) may also be important, depending on your running circumstances.
Record your running progress
If you are a beginner, it is important to set realistic targets and stick to them. Build up your running time or speed gradually over time. This way you will not overexert yourself or become discouraged if it takes a while to find your stride. Some running beginners choose to alternate periods of running and walking at first.
One helpful way to record your running progress is to use a website such as MapMyRun.com, Nikeplus.com or adidas’ MiCoach site. Sites like this allow you to work out the time and distance of your run. These running sites also provide training logs, discussion forums and fitness calculators to help you meet your running targets. If you have an iPhone or BlackBerry, these sites allow you to record your progress as you run using GPS.
By recording your progress you can build a practical running programme that challenges you without pushing you too far. You can be encouraged by looking back to your first run and seeing how much you have improved each week, month and year.
Give your running some purpose
Running can help you to lose weight, tone up and simply to feel more energised. Research suggests it can also prevent you from developing life-threatening illnesses such as heart disease and cancer. Whatever your motivation, give yourself a long-term goal to aim for.
This goal will completely depend on your fitness level and your dedication to running. Your aim might be to run the New York Marathon, or it might simply be to run without stopping for ten minutes at a time, three times a week. Some people choose to enter races that also allow them to raise money for charity. You could enter a 5K race and also raise money for cancer research, for example.
If you are running to lose weight, you may wish to decide how many pounds you want to lose. Aim to lose the weight steadily over time rather than going for a quick win. This way the weight is more likely to stay off once you have lost it.
Reaching your running target may be enough for some people, but others need an added incentive. How about giving yourself a treat when you get to where you want to be? This can help you to keep motivated and on track, providing the treat isn’t an all-you-can-eat session at McDonalds!
Remember, when you do reach your running goal, don’t stop. Find new challenges within running and start working towards them. If you can’t keep the momentum going by yourself, try joining a running club. This will also help you get to know other running enthusiasts.
Other running tips for beginners
Remember to warm up your body and cool it down after your run. Warming up your muscles and stretching help to prevent injury.
If you experience chest pain or dizziness at any point during your run, stop and consult your doctor.
It is important to eat well if you are running regularly. Eat sensible meals, avoid fatty foods and drink plenty of fluids.
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