Getting Started

6 tips you will want to share with other new runners

I have come up with 6 pieces of advice that I hope will help someone looking to start running or improve their routine.

1. Take it slow.

Ensure you not to do too much too soon- if your body isn’t used to running you’ll find quickly find yourself tired, injured, or ill. The majority of your runs should be run at a comfortable speed- moving at a pace where you are able to maintain conversation if running with a partner. Take a walk break if you need to (I do at times).

Maintaining consistency is the key to improving performance.You should finish your runs feeling that you could have done a little bit more-giving yourself a target for next time! Show some restraint initially and you will reap the benefits

2. Set yourself a target

All runners struggle with motivation sometimes- but its easier to deal with these lulls if you have set yourself some goals. You don’t need to just have one goal either- I have yearly, monthly, weekly and even individual session goals to help me stay focused.  The exact nature of the goal doesn’t matter- you could enter a race, reach a certain time target, or just aim to run round the local park without stopping.

3. Establish a routine

Exercise is an easy thing to drop when life gets busy so its important to clearly schedule running into your working week. Set an hour aside, arrange to meet a friend, or join a group. A run won’t take long- and you’ll feel miles better for it.

4. Think about nutrition

Pay some special attention to your diet - both its content and the timing of consumption. Make diet simple- just try you best to minimise any foods that have been put together in a factory. Running doesn’t give you impunity to eat as much as you want- if you put crap in your system you’ll get crap out.

The key thing with timing is making sure you REFUEL YOUR BODY POST EXERCISE. Ensure you take on some good quality food (carbs and protein) within an hour or so of completing your workouts so you body to to repair and replenish. Pre- run fuelling isn’t as important- you don’t need anything special for any runs under 90mins. In fact if you want to be better at burning fats you should perhaps try running before you’ve taken on any food.

On the issue of carbs you do not need to cram to ensure you have enough energy. Most people eat more than enough carbs to get by already A big plate of stodgy white pasta for dinner every night isn’t necessary- you get carbs from lots of different foods like fruit and veg too.

5. Get involved with others.

The running community is incredibly welcoming. There are also loads of ways to get involved-  join a Running Club, chat on some forums, share your experiences through social media. The extra motivation and inspiration you can gain from others is incredible.


6. Don't be afraid of SPEED!

Although you should spend high proportion of your time running at a ‘comfortable’ speed it doesn’t mean you should fall into a sluggish one paced rut. Including some faster paced running in your training diet is incredibly important and will give your running a real boost. Improved aerobic capacity, muscle recruitment and cardio-function should making running feel easier at all speeds!