Get Running! Top 10 Tips for Beginners


Elle Woods (Legally Blonde) taught us that exercise releases endorphins and endorphins make us happy. Running benefits both your physical and mental health, and is a brilliant de-stressor too. I’m not saying everyone should be training to run a marathon, but if you’re interested in getting started in running, here are my top 10 tips for beginners:

1. Get your running technique down: having a good running technique is key when it comes to injury prevention! Make sure you're hitting the floor underneath your body, not in front of you.

2. Start Slowly: Start off slower than you think you need to - you'll be able to go for longer and it'll feel easier. If you need to, alternate running and walking to build up to running continuously

3. Treat Yourself: get yourself a new pair of running shoes. Lots of sports shops and trainer shops now have equipment to measure your gait (how you walk and run) so that you can get the right trainers for your feet – It really can make a world of difference.

4. Treat Yourself Part II: get yourself some new running clothes. Buying new workout clothes can actually increase your motivaiton to want to workout!

5. Find yourself a running buddy: It’s so much easier when you have someone to workout with, and it holds you accountable - you said you'd workout, so you workout! Also, just having someone to talk to really helps when ticking off those miles.If you don't have a buddy, download an app like Runkeeper or Nike+ to keep you motivated and see how you’re doing – or invest in a sports watch like a Garmin. You can set reminders to remind you to workout!

6. Make time to train: Run before work. Run to work. Run on your lunch break. Run from work. Run after work. If you want to do it, you’ll find a way to do it.

7. Warm up, cool down & stretch properly: This is an important step in injury prevention, if you hurt yourself you're much less likely to want to do it again!

8. Cross train: go for a swim, practice some yoga, do some resistance training or even substitute a run for a cycle every now and again. This will help strengthen your body in other ways, which is again good for injury prevention - a lot of running injuries come from weak glutes, so get squatting!

9. Register for a run – any race, any distance, one nearby or in another country, soon or a few months away. If you book into a race you are so much more likely to train, because you know you’ve got it coming up.

10. Enjoy it! Make sure, above all else, that you are enjoying yourself. That’s how you get the motivation to go again.

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View Comments
15 months ago
Great tips Elin! I definitely need to learn to take it slow at first, I always end up getting injured whenever I take up running again...
15 months ago
Yeah it's so hard to do - just try and keep it at a pace where you feel you can talk comfortably, you'll be able to go for much longer! Also make sure you're in the right shoes - that can do wonders for injury prevention!