Running tips for beginners
Do you want to start running but don’t know how to start? Or did you already start running and just need some tips?
Then you should read this post, because I share my running tips with you!
Start with a slow pace
The first tip is the most important, but a simple one: start with a slow pace. Especially when you are a new runner, and you may see other people’s pace, you start too fast with your runs. It’s also a common assumption that every run has to be exhausting. But the truth is that most of your runs should be at a very slow pace with a low heart rate. This helps you build endurance and lets your body adapt to the changes that come with running. After a few weeks, you will see results and be able to run longer distances. The rule is that 80% of your workouts should be at an easy pace and 20% at a hard pace or intensity.
Run in company
The second tip is that you can run in company. Important for this is that you find someone who is also a beginner or someone who adapts to your speed. It’s also a great experience to run with your dog, if you have one. Another option is to run with a group of people. If you don’t know other runners, you can search for running groups near you. Almost every city has a running group.
Warm up before you run
I know it can be very hard and boring, but a warm-up is very effective to prepare your muscles for the movement and to increase your heart rate. There’s a simple rule for your runs: the shorter the distance, the longer the warm-up. For a 5K, you should do a 15-minute warm-up, and for a 20K, just a 5-minute warm-up, for example.
Use shoes that are comfortable for you
In the beginning of your running journey, it is not the most important thing that your shoe be new or specialized for the terrain you’re running on. It’s much more important that you feel comfortable in your shoes. Later, you can invest in a good pair of shoes.
Run at different times of the day
Another good tip, not just for new runners, is that you should try to run at different times of the day. You can find out your best personal workout time and the time when your body is at its best performance.
Don’t run on a full stomach
This tip is self-explanatory. Running on a full stomach is always a bad idea. You should wait 30 minutes to 1 hour after your last meal before you go for a run.
Don’t care about your pace
Especially in the beginning of your running journey, you will probably search for inspiration, tips or other running information on the internet and on social media. On social media, it’s easy to get the impression that everyone runs faster than you. But you should always remember that everyone starts at some point, and running is a journey where you have to take every step. And you will get faster if you start slow! It’s so important to start with a slow pace and build endurance before adding tempo.
Explore new paths
Some people say that running is very monotonous. I think this isn’t true because you can not only change your workout type (slow/easy runs, intervals, fartlek runs, etc.), but you can also explore new paths. If you go on vacation or move to another place, running is a good sport to explore these places.
Don’t forget to stretch after your run
One myth is that your warm-up should include static stretching, but this isn’t very effective. It’s better to stretch after your run, and it feels very good too.