Running Tips For Beginners: 5 Recommendations To Get Started

Running is an excellent way to improve your physical fitness and overall health. It's also an accessible activity that requires minimal equipment and can be done almost anywhere. But it can feel overwhelming when you start figuring out the routine and training intensity that works best for your body. How do you learn what works for you without getting hurt? 

Seeking professional help that can create a plan that addresses an athletes individual needs can be a wise decision before embarking on a running program .Our run team at EW Motion Therapy does this for clients daily - we can watch you run and help you prevent injury while increasing your load. We can help you with shoe recommendations and build a strength program to facilitate your best mechanics to keep you running. Even if you decide our services do not fit your needs, these five tips can help you begin running and hopefully never stop. The tips include: 

1. Have a plan
2. Invest in the right shoes
3. Pay attention to diet 
4. Incorporate strength training
5. Take rest days 
   

5 running tips for beginners 

Tip 1: Have a plan 

It's essential to have a plan before you start running. Start with a realistic goal and gradually increase your distance and intensity. If you have never run regularly, starting slowly and gradually building up your fitness level is important to avoid injury. Here are some tips to help you start running without hurting yourself:

1. Start with a walk/run program: A walk/run program is an excellent way to start running without putting too much stress on your body. Begin by walking for a few minutes to warm up, then run for a short distance, such as 30 seconds to a minute, and then walk again for a few minutes to recover. Gradually increase the time you spend running and decrease the time you spend walking.
2. Set realistic goals: It's essential to set realistic goals when starting a new exercise program. Don't expect to be able to run a 5K right away. Start with smaller goals, such as running for a certain amount of time or distance, and gradually increase your goals.
3. Listen to your body: Pay attention to how your body feels when you run. If you experience pain or discomfort, slow down or stop and take a break. If you're feeling fatigued, take a rest day or reduce your intensity. 
4. Warm up and cool down: Always warm up before you start running and cool down after you finish. Begin with a few minutes of walking to warm up, and end your run with a few minutes of walking to cool down. 

Starting a running program can be challenging, but following these tips and starting slowly can help you build up your fitness level and avoid injury. Remember to listen to your body, set realistic goals, and give yourself time to rest and recover.

Tip 2: Invest in the right shoes 

Finding the right running shoes is essential because they can significantly affect your running performance and help prevent injuries. The wrong pair of shoes can cause discomfort and pain which  lend to poor mechanics increasing risk of injury . Here are some tips on how to find the right running shoes:

1. Know your foot type: Knowing your foot type can help you choose shoes that provide support and stability. There are three types of feet: neutral, overpronated, and underpronated (supinated). You can visit a specialty running store to have your foot type assessed.
2. Get the right size: Running shoes should fit snugly but not be too tight. Ensure enough room in the toe box to wiggle your toes comfortably. Your heel should be secure, with no slippage or rubbing.
3. Consider your arch: If you have high arches, you may need shoes with more cushioning. If you have flat feet, shoes with more support and stability may be necessary.
4. Choose shoes based on your running goals: Different shoes are designed for different types of running. Trail running shoes have more traction and support for rough terrain while racing flats are designed for speed.
5. Test the shoes: Once you have found a pair that meets your requirements, try them on and run in them for a few minutes. Take note of how they feel and if they provide the right amount of support and comfort.

It's important to remember that everyone's feet and running styles are unique, and what works for one person may not work for another. Therefore, trying on different shoes and finding the pair that feels the most comfortable and supportive of your individual needs is essential.

Tip 3: Pay attention to your diet 

The right diet choices will help any beginner runner continue to improve and become a pro. A runner's diet should focus on providing the necessary fuel and nutrients for optimal performance, endurance, and recovery. Here are some key areas that runners should focus on in their diet:

1. Carbohydrates: Carbohydrates are the primary fuel source for runners. Complex carbohydrates, such as whole grains, fruits, and vegetables, are ideal for sustained energy and help prevent blood sugar crashes during long runs.
2. Protein: Protein is essential for muscle repair and recovery. Runners should aim for a balanced protein intake from lean meats, fish, beans, and nuts.
3. Healthy fats: Healthy fats provide sustained energy and can help with recovery. Runners should aim for sources like avocados, nuts, seeds, and fatty fish like salmon.
4. Hydration: Adequate hydration is crucial for runners to maintain performance and prevent dehydration. Runners should aim to drink enough water to replace the fluids lost through sweat during their runs.
5. Micronutrients: Runners should get enough micronutrients, including vitamins and minerals, to support their overall health and immune function. Eating various colorful fruits and vegetables can help ensure a diverse range of micronutrients.
6. Timing of meals: Runners should focus on eating balanced meals throughout the day to ensure sustained energy and avoid spikes and crashes in blood sugar levels. It's also essential to fuel up before long runs and replenish glycogen stores after workouts.
7. Avoiding processed and sugary foods: Processed and sugary foods can lead to energy crashes and do not provide the necessary nutrients for optimal performance and recovery.

Runners should focus on a balanced diet with complex carbohydrates, protein, healthy fats, adequate hydration, and micronutrients to support their performance, endurance, and recovery. By timing meals appropriately and avoiding processed and sugary foods, runners can optimize their diet for optimal running performance.

Tip 4: Incorporate strength training 

Strength training can help you run faster by improving your overall physical fitness and targeting the specific muscles and movements required for running. Here are some ways that strength training can help you run faster:

1. Improved running form: Strength training exercises that target the core, glutes, and hips can help improve your running form. A strong core can help you maintain good posture, while strong glutes and hips can improve your stride and increase your power output.
2. Increased muscle endurance: Strength training can help improve muscle endurance, allowing you to run longer distances without fatigue. This can be particularly beneficial for distance runners who must maintain a consistent pace over long periods.
3. Increased power: Strength training can help increase your power output, allowing you to generate more force with each stride. This can translate to more speed and improved performance.
4. Injury prevention: Strength training can also help prevent injuries from running. Strengthening the muscles that support your joints can help reduce the risk of injury, particularly in the knees, hips, and ankles.

Some specific strength training exercises that can help improve running performance include bridges , clam , rdl, banded walking, squats, and multidirectional lunges. It's essential to focus on proper form and technique to avoid injury and maximize the benefits of strength training.

Tip 5: Take rest days 

Rest and recovery are essential components of any runner's training program because they allow the body to repair, regenerate, and adapt to the stresses of running. Taking at least one rest day per week is good practice, but it depends on how much you are running and what your body needs. Here are some reasons why rest and recovery are so important for runners:

1. Injury prevention: Overuse injuries, such as stress fractures, tendinitis, and muscle strains, can occur when runners do not allow enough time for recovery. Rest and recovery give the body time to repair and adapt, reducing the risk of injury.
2. Muscle repair and growth: Running causes muscle damage and breakdown, which is necessary for muscle growth and adaptation. However, the muscles cannot repair and grow appropriately without adequate rest and recovery, leading to decreased performance.
3. Performance improvement: Rest and recovery allow the body to adapt to the stresses of running and improve performance. When the body has enough time to recover and repair, it can perform better and sustain longer distances.
4. Mental well-being: Rest and recovery are essential for mental health and well-being. Running can be physically and mentally taxing, and taking time to rest can help prevent burnout, reduce stress, and improve overall mood and motivation.
5. Immune system function: Intense exercise like running can temporarily suppress the immune system. Rest and recovery allow the immune system to recover, reducing the risk of illness and infection.

Rest and recovery are essential to any runner's training program. They allow the body to repair, regenerate, and adapt to the stresses of running, reducing the risk of injury, improving performance, promoting mental well-being, and supporting immune system function. Incorporating rest and recovery into a running routine can help runners perform at their best and stay healthy and motivated.

How can I train for races?

Running can be fun and rewarding, but starting slowly and gradually increasing your distance and intensity over time is important. Incorporating these five tips into your routine can improve overall fitness and achieve running goals. Whenever you decide to try your first race, whether a 5K or a marathon, your training routine may have to change to accommodate the increased intensity. It can be wise to seek professional help to improve your training instead of trying to wade through online resources yourself. Our run team at EW Motion Therapy can watch you run and create a customized plan to overcome deficits and prevent injury. If you have more questions about our Run program, download our self-assessment below to see if our program best fits your needs.