Running For Beginners

Running for beginners can be a tricky business. Get it wrong in the early days and you could be put off this excellent activity to keep in shape.

It's a sad fact that 80% of beginners give up running within the first four weeks!

But if you get it right, you could be hooked (AND fit) for life.

I hope this guide will be the start of a beautiful relationship between you and simply one of the most rewarding of all activities; running. Running is an ideal symmetrical activity for keeping fit and healthy.

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However, it is common for people to blame running for injuries rather than accept that it may be how they run that is at fault. We assume that to run is just a matter of putting one foot in front of the other with no specific skill required. Unfortunately, this is not the case as observing any group of runners can prove. What should be an ideal way to improve and maintain fitness is often the cause of many problems.

A large percentage of runners, whether running for fun or as part of a training programme, do not seek coaching. We assume it is within our ability to run as we did when young. However we cannot suddenly change our body and attitude when going for a run. How we use ourselves during the day will have an impact on running.

As with taking up any new sport the best advice is to take it slowly - even more so for runners. The last thing you need to happen is to get yourself injured and therefore unable to take part in any sport. Running for beginners should be a gradual progression until you can maintain your form over greater distances. Remember, you are in it for the long run! (Sorry)

Running For Beginners: Before You Start...

Here is some advice taken from my Beginners' Guide To Running.

If you would like more information about the full program please click on the above link.

1. It is advisable before you start running to check with your doctor before undertaking a new activity.

2. Once getting the all clear take a trip to a reputable running store to find the most appropriate running shoe for you. This is worth doing whenever you change you shoes as your style may change and a different shoe may be more beneficial.

3. Now you've got your shoes and a ringing endorsement from your doctor you will need the right apparel. Modern technology has developed superb light materials for runners that will take the sweat off your body so you barely know you are wearing it. Be sure to cover up in the winter to prevent injury.

4. Buy yourself a diary or set up a file on your PC to keep a record of your running. Your entries will depend on what you want to achieve with your running. If you are looking to compete one day you will record times and distances. Whereas if it's for enjoyment or weight loss you may keep a note of how you are feeling or what works best for you. Do note any aches or pains you may suffer as this may be useful at a later date.

Your First Run

5. You are now ready to get out there and put your new kit (and yourself) to test. Select an area where you feel safe and without any steep gradients - save these for later! Don't be concerned about speed or distance to start with. Running for beginners is about developing a style that will prevent injury and promote efficient technique.

6. Your first few runs are about getting to know your level of fitness to determine your training program.

7. If you have not previously been active I suggest you alternate between walking and running. For example, run for 2 minutes and then without stopping, walk for 3-5 minutes. The run for 2 minutes etc. You can use the walk to recover your breath and also to observe that you are not adding unnecessary tension to your frame. Tightening the shoulders or lower back are common habits in runners. Use a heart rate monitor to ensure you keep within a safe rate for your age - the monitor will come with advice about age and heart rates

8. Aim to do the walking/running routine for about 20 - 25 minutes initially. It is important to take your time when building up the time and distance. You do not want to over-exert yourself in these early stages.

An injury here may set you back weeks or even months, possibly putting you off running for good. Running for beginners should be a gentle activity. With patience it won't be long before you are starting to build up the miles.

9. Over the next few weeks look to build up the time of your walking/running program and slowly increase the proportion you are running (again don't be concerned about the distance).

10. Don't run on consecutive days, also allow for a rest day from running. If you experience aches or pains take a rest before going out again. Re-assess your running technique if they persist. Get a friend to watch or video your running and look for asymmetrical actions such as a shoulder being higher than the other or whether one legs swings differently to the other. If in doubt go and get advice from your doctor or physical therapist.

11. Aim to run around 3 or 4 times a week and vary your runs. Running for beginners should not become the same old routine. Try shorter faster runs and jog in between to recover.

12. Once you can run for 30 - 40 minutes non-stop without exhausting yourself, you may want to look around to join a running club. They will have groups to encourage running for beginners and coaches at hand for guidance. You may also want to enter a properly organised race to give you a target to aim for.

13. A word about treadmills. Personally I do not like running on treadmills because a) I prefer to run outside and b) you use slightly different muscles when on a treadmill. In my view it doesn't benefit a runner to mix. Either use a treadmill OR run in the open.

14. I can't stop at 13 so here is one more tip about running for beginners - remember to enjoy it! Don't be afraid to experiment and try new techniques, always keep an open mind.

My Beginner's Guide to Running:

This program will take you from a beginner up to an experienced runner. Advice on choosing the right kit, running technique, training schedules, injury prevention, running your first race and how to stay motivated PLUS my 5 Day Tips & Techniques Course.

And It's Only $7!

For more information on this unique guide see
Beginners' Guide To Running

Wireless Heart Rate Monitors
Healthriders practical heart monitor to keep a track of your workrate.

Running injuries - what to do
What are the early signs to look out for? What should you do if you experience an injury?

Before beginning a running work out consult health line. Learn about sports nutrition so you can train healthy and happy. Check out our site for strength training advice too!

Sports injury and rehabilitation
If you can follow our running for beginners program you will rarely have to suffer the frustration of injury. However, if it does happen you can turn it to your advantage.

Running For Beginners Reading

A recent development in running technique that has won many devotees is Dr Romanov's POSE method. Well worth a visit to check out their books and videos - see Dr Romanov's POSETECH running store

The Art of Running
by Malcolm Balk and Andrew Shields
Excellent book! Based on the Alexander Technique. Shows reader how to achieve and maintain fitness without injury. Great tips on running for beginners upto experienced runners. Well worth a read - there's a bit by me in it!

The Complete Book of Running for Women
by Claire Kowalchik
An extensive guide for women. Authoritative and friendly, this total running book is the perfect companion for both beginners and long-time runners, featuring advice from the experts on exercise physiologists, nutritionists, doctors, and other women runners.

US visitors can order from the Amazon.com.

UK visitors can order from the Amazon links below.

Want to ask a question?
My view of what fitness means and how it can be attained is different to the conventional approach. If there is anything on this page that you would like to follow up please feel free to contact me