CITY RUNS
Running, A Beginners Guide
It is sometimes very difficult to know the best way to get started and it can be quite daunting. However do not fear, this Beginners Guide will give you some key pointers to enable you to get started and most importantly keep you going!
The aim of this guide is to help you get the most out of your running, both in terms of fitness and enjoyment. The guide has been broken down into the 5 following sections:
- General Top Tips
- Weight Loss and Running
- Running Clubs for Beginners
- How to Stay Motivated and Keep Running
- The Kit - What You Really Need
For a beginners training schedule, visit our Training pages.
General Top Tips
- Build up Gradually
Don’t get carried away when you are starting out, as this could lead to a loss of enthusiasm a few weeks down the line if you don’t pick up an injury first. The best way for an absolute beginner to start is with walking interspersed with some jogging and then steadily increasing the jogging and reducing the walking - Get a Check Up
It can be a good idea to see your doctor before you embark on a new exercise program - Set Yourself a Goal
Set yourself a realistic target, it could be to run a 5k or a marathon, alternatively it could just be to run continuously around the block! Whatever it is, use this as motivation to drive you on when the going gets tough - Look After Yourself
Make sure you warm up properly before you begin to exercise hard and also allow yourself some time to warm down after a hard workout before you stop completely (this will aid your recovery the next day!) - Kit
The only absolute necessity is a decent pair of running shoes, your best option is to get them from a specialist running shop. In addition Women will also need a decent sports bra - Eat and Drink
You need fuel to run, so make sure you eat enough carbohydrates and you also need to keep yourself well hydrated throughout the day - Enjoy Your Running
Do not under any circumstances allow your running become another stress in your life, just enjoy it as a fantastic way of escaping and clearing your head
Weight Loss and Running
A lot of people who take up running do so to lose weight, below are some key points you should bear in mind:
- To lose fat you need to eat fewer calories or burn off more energy, excess calories are stored by the body as fat therefore you have two options - either to consume fewer calories or burn off more energy
- Don’t diet and start running at the same time as you may find you don’t have enough energy or other nutrients to fuel your exercise, which will more than likely result in injury or illness
- Eat a balanced diet where possible – what is this? Your aim should be to eat about 55% carbohydrate, 15% as fat, 30% as protein. Where possible eat as much fresh and unprocessed food as they will contain the most vitamins and minerals
- Don’t focus solely on your body weight because through running you will reduce your fat levels but increase you lean muscle mass, but lean muscle in fact weighs more than fat. So your weight may not reduce but you will still be losing fat and becoming more toned
- Running slow will burn more fat, running slower and longer will burn more fat than running a shorter distance at a faster pace
- Aim to lose weight gradually, you don’t really want to be losing anymore than about 1% of your body-weight in a week if you want to do it safely and sustainably. If you run regularly over time you will find your fat will fall away (as long as you eat sensibly) and this will result in a better body shape and overall appearance
Running Clubs for Beginners
One of the great things and often one of the most appealing things about running as a sport is that can be done on your own. This provides us with a great opportunity to just get away from life’s stresses and strains.
You can also benefit greatly from running with other people, there is not only the social side of being around other like minded people but also you will find it is easier to run faster and further with other people around to encourage and motivate you.
By joining a running group or club you will be able to get advice on various running stuff (and often advice on other non running related stuff!) You will find 99% of groups and clubs are happy to welcome beginners and not everyone who belongs to a club is super fast (in fact often not many are!).
Vist the Links page to find a running club near you.
How to Stay Motivated and Keep Running
As we have already said running is a great way to get away from all the pressures of modern life. Therefore make sure you don’t let your running habit become one of those pressures, so that it becomes a chore and you don’t enjoy it.
Set yourself a target that will provide you with some thing to aim for and motivate you, the target needs to be challenging but realistically achievable at the same time (if you can visualise it, you can achieve it!).
You need to have degree of discipline when it comes to your running otherwise you can become lazy, however don’t try and stick religiously to a detailed training program. You need to be fairly philosophical and accept that there are other things in life and sometimes you have to miss a run or your just tired and you need a rest.
Sometimes runners can get stuck in a rut and become a bit stale, often this is because people become obsessed with racing the clock over certain routes. Sometimes it’s great just to go out and run without a watch and just run as you feel.
Enter a race, believe it or not races are not just the domain of the super fast elite runners - in fact you will probably be surprised! They are often a fun day out and can be really rewarding, but be warned they can become highly addictive.
Try and find yourself a running partner, often running with someone else can be a great help because you can help to encourage and motivate each other. Often when running with a partner you can have a bit of a chat on the run and it will help to pass the time and you will find you are racking up the miles quicker.
The Kit - What You Really Need
In reality the great thing about running is that there is not much equipment that you really need basically there is one essential and that is a proper pair of running shoes. Often buying a pair is not made easy because there are many high street stores that have many pairs of shoes that to the untrained eye look like running shoes, however most are just fashion shoes and will offer you next to no protection. There are also a large amount of very good running shoes on the market but only some will suit your individuak running style.
Very simply there are 3 types of running style:
Pronator - when your foot strikes the ground it roll inwards
Neutral - when your foot strikes the ground it remains level
Supinator - when your strikes the ground it rolls outwards
The above running styles can be done to varying degrees but you can buy shoes to suit your particular running style.
Some people may have a very severe running action and as a result they will need a specially made orthotic in-sole to compensate for their running action.
The other factor to consider when buying a shoe is the level of cushioning, basically whatever running or walking you do you need a decent amount of cushioning. In addition to this if you are going to be running a lot of miles or you are a heavier runner will need a bit more cushioning.
What you really need to do as a beginner is to go to a specialist running store where trained staff can asses your running style and direct to a suitable shoe. We are all different so what maybe a brilliant pair of shoes for your mate maybe completey unsuitable for you.
In terms of clothing it is a very good idea to buy some technical running basics, however the wrong t-shirt is not going to injure you like the wrong type of shoe will! Technical means fabric that is breathable and will be wicking i.e. it will take moisture away from the skin, keeping you cool, dry and comfortable. Cotton t-shirts for example can become waterlogged quickly and often begin to chaff, whereas technical clothes remain comfortable for longer. The down side is you will find the technical stuff is more expensive but it will earn its money out on the run.
