Running tips for beginners

Aug 10, 2020

Running can be a fun form of exercise but it can be very daunting if you have never run before. Here are a few tips if you are interested in starting to run.

1. Set a goal

  • Whether it’s completing 1km or 100km, setting a target distance to achieve is key for focusing but it can also make running more enjoyable.
  • Selecting an event to compete in is a great goal for beginners because most events cater to all running abilities. It can be a wonderful way to raise money for charity too. Numerous events like the Sunshine Coast Marathon and Gold Coast Marathon have been cancelled due to Covid-19 however, many are still conducting virtual events. Pop online to check out what events you may be interested in.

2. Invest in quality running shoes

  • Thankfully running doesn’t require much equipment but wearing appropriate shoes is vital.
  • Appropriate shoes will vary depending on the surface, distance and speed your running as well as your foot shape and function.
  • Talk to your podiatrist or local footwear provider to work out the best running shoe for you.
  • If your budget allows it, it’s best to have a couple of different running shoes to reduce risk of overuse injuries.
  • Replace your shoes regularly to prevent injuries. Use signs of wearing and total distance run as a guide for replacement, not time. A quality running shoe tends to last approximately 700-800km. This may take 4 months for some and 12 months for others.

3. Follow a training program

  • Remember to start slow and easy, working up distance and pace gradually. You don’t have to run a marathon on your first day.
  • There are many training programs online to follow, just type in your goal distance.
  • Mix up your speed, distances and running surface to reduce overuse injuries and fatigue.
  • Make sure to incorporate rest days in your program so your body can recover between runs.
  • Warm up and cool down before and after each run.
  • Don’t over train. Overtraining increases your risk of injuries and it can also make running less enjoyable.

4. Re-fuel

  • Drink lots of fluids. Running can build up quite the sweat and replacing fluids lost is imperative to staying healthy.
  • Eat a healthy, balanced diet.
  • If running long distances, look into nutrition that can be consumed during your run.

5. Have fun!

  • Run by yourself, with a friend or in a group but make sure you’re enjoying yourself because life’s too short not to.