How to start running: in this video I’m going to share 12 running tips for beginners, to help you start running with confidence. These helpful training tips will help any runner to avoid the common beginners running mistakes made by many new runners as they start running.
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So you want to take control of your health and fitness and need a few tips on how to start running for beginners.
Well, I’ve got you covered with these tried and tested running tips that will help you to avoid some of the big mistakes that new runners make, and get you into a good routine with your new running habit.
The first (and perhaps most important) piece of running advice is that when you’re getting into running, you really do need to take it slowly. Both in terms of your actual running pace, and how quickly you build up the time or distance you’re running each week.
There’s no rush. Lots of beginner runners get injured and give up simply because they did too much running, too fast, too soon – a combination which almost always leads to running injuries like shin splints or runner’s knee.
In my opinion, the best way to start running is with a free structured training plan like the Couch to 5K App.
The only way you can get consistent with your running is by staying injury-free.
And the best way to do that is by giving your body the rest and recovery it needs between each run.
Believe it or not, it’s not while you’re running that you get fitter, it’s in the hours and days after a running workout.
You won’t be surprised to hear that running puts a lot of stress on your body; from muscles, bones and joints, to your heart and lungs. But it’s this stress during a run that forces each of these systems to adapt as they recover after you run, so that you’re better prepared for the next time you run.
By giving your body adequate rest time between runs to recover and adapt, your running fitness will improve gradually over time in line with your body’s capacity to withstand the stress and strain placed upon it.
If, however, you don’t rest adequately between runs, you’ll be pushing your body hard on the next run before it has fully recovered and adapted from the previous run.
Best case scenario you’ll feel more tired than you otherwise would, but the worst case scenario is that you’ll get injured.
A good rule of thumb for most people who want to start running is to run on alternate days, like Monday, Wednesday and Friday. That way you always get at least 24 hours between your runs for your body to recover properly.
Another great tip is to get off-road and explore. Pounding the pavements can admittedly be pretty dull, so as you start running perhaps have a think about what local off-road trails might make good running routes.
Not only is it usually far more beautiful and inspiring to get out into nature and run off-road, but the physical challenge offered by trail running will have positive effects on your body.
Compared with running on pavements, the varied nature of the off-road terrain will give your feet, ankles, hips and core a better workout, making you a stronger, more injury-proof runner.
Next up is one of the biggest mistakes beginners make as they start running more regularly. It’s something that most of us seem to learn the hard way, by getting injured.
Hopefully you can avoid that and start with good habits from the beginning of your running journey.
I’m talking about the importance of strength exercises to make you stronger in all the right areas to support your running. Muscle groups like your glues, core muscles, calves quads and hamstrings all benefit from strengthening to help prevent running injuries.
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ABOUT ME: I’m James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
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