Six Quick Tips for Beginner Runners


1. Start slowly 

While the motivation is high don’t be tempted to go too far and too fast early on. We all know the tortoise and the hare story, right? Easy does it.

2. Rest

Make sure you get at least 1-2 days rest between each run. You need to allow your body to recover to avoid injury.

3. Don’t forget stretches and strengthening 

RunningiStock.jpgsmallsizeWhen you start out running you are going to use certain muscles that are not used to working – you need to look after them.

The main muscle groups affected will be the gluteal and calf muscles. Quads and hamstrings are also important.

Simple strengthening exercises targeting these muscles, e.g. calf raises, can be great in not only preventing injury but in allowing your running to feel easier, with reduced fatigue.

Evidence is mixed on the need for static stretches, but dynamic stretches can be useful for warm up and injury prevention.

4. Variety

Keep things interesting by changing the routes and distances of your runs.

A good idea is to do shorter and slightly faster runs during the week, then try a longer run at a slower pace. This is a great way to improve your fitness a lot quicker.

If you do the same run at the same pace it makes sense that after a while your fitness level won’t continue to improve very much. A lot of people ask why they are ‘not improving’ and when asked about their routine they often say that they do the same run with the same distance at the same pace. Don’t be afraid to shake things up a little when it comes to your running routine.

Keen to mix things up even more? Try another activity during the week to break up the routine, e.g. swimming or cycling once a week. These are not only low impact activities but will help in your overall strength.

5. Find a running partnerGroup Of Runners Jogging Through Park

This is a great way to keep you motivated to keep up your new hobby. Relying on each other to turn up means you’re less likely to find an excuse not go for a run.

A good tip on knowing what speed or pace to run at is try and have a conversation while running. If you’re continuously out of breath, you are going too fast.

A running partner can also take your mind off the run – making it feel easier to run those last couple of KMs.

And finally…

6. Find a running group/club

Once you feel like you are getting into the swing of things a running group/club can be great to spur you on. They are a great source of advice and can link you in to upcoming fun runs for you to work towards.


Happy running!


Want to know how you can improve your running technique further? Book in for a running screening and we’ll help you perfect your technique and minimise risk of injury.