Six Rules for Beginner Runners

1. Believe in Your ‘Why’

  • Having a ‘Why’ is personal to you. Finding your why is the first key step to reaching your potential. It has to be powerful enough to be the driving force that gets you out of bed in a morning when its so much easier to turn off the alarm and go back to sleep.

  • Knowing your ‘Why’ will give you the reminder you need, when you need to go outside and run even when its cold and wet.

  • Knowing Your ‘Why’ will motivate you and keep you excited when making the right Healthy choices around Rest, Recovery, Workouts, Nutrition…

  • You need to believe in Your ‘why’ so when the wheels fall off, you have the will to put them back on and keep going!

2. Wear Suitable ‘gear’

  • Shoes, footwear, sneakers, etc.. whatever you want to call them make sure they are comfortable and fit you well. If in any doubt visit a running store who may be able to fit you out with a suitable pair that’s more tailored to Your feet and foot type. Consider a gait analysis and 3D foot scan. At the very least try performing the ‘wet foot test'. Remember running on different surfaces may require different shoes, however most dry surfaces and paths even if off-road tracks can be tackled with standard road shoes (most of the time).

  • Socks, not critical for short runs, but they do provide the barrier between your skin and the the shoes that’s hitting the floor thousands of times on a run. Get a pair that works for you. and quick tip - keep your toenails and feet in good order.

  • Underwear chaffing can be an issue, so can swinging dangly things so wear something that keep things tucked and prevent rubbing

  • Shorts, tracksters jogging bottoms… dress for the weather and the nature of the run you are going to perform

  • Tops - T-shirts, vests, sweaters, singlets… most runners like to wear dry fit/moisture wicking type T’s and vests, but again 100% cotton can also be a solid option the environmental conditions should dictate. As a rule of thumb, dress for ten degrees Celsius lower that the environmental temperature you will be running in

  • Headwear, Hats are great for keeping the sun off your face neck and head, however the wrong hats can also restrict the heat dissipation from you head, and may lead to unwanted results. Truckers caps are a fair all weather option as they keep the sun from you face and/neck whilst providing some level air circulation

  • Accessories sunglasses are very useful as long as they don’t pinch behind the ears or rub, this can lead to a very uncomfortable long run.

3. Run, Jog & Walk

  • When you are just starting out on your running journey, ease into it slowly and listen to your body. Its great that you want to push on but let nature take its course. You don’t need to run everyday, start by slowly increasing the volume gradually as your body gets stronger. Remember you can improve your cardiovascular and muscular endurance through cross training methods.

  • Always start your training routines by walking and warming up the body in preparation for the work ahead. Consider your warm as an activity to mobilise and activate the bodies entire system to a state of readiness. You don’t want to tire yourself out, just ease in to it.

  • Set small achievable goals to support the motivational element and sense of achievement. for Example completing your first 1k without stopping.

  • A good running coach should perform a physical screening to assess you mechanics such as range of motion in certain joints, the results may indicate that you could be prone to a specific injury type. With the correct physio and treatment often any deviations from what is considered ‘normal’ can be treated.

  • Consider following a training plan like ‘Couch to 5k’, or if this seems too intimidating a start program like Couch to 3k, as it may be an easier entry point for you and help build the confidence you will need to take on bigger challenges.

4. Be Patient

  • Ensure you allow your body to absorb the training loads and make the adaptions it needs to to make you stronger. Remember its the recovery where the magic happens and you become stronger and fitter.

  • The recovery process begins the second you end your workout, this means that you should give your body every chance to recover immediately. This will include a cool down recovery period and replacement of fluids and fuel. A key tip here is that for rehydration; don’t wait until your workout is finished, you should keep the body as close to optimal hydration levels as possible through your workouts. This does not mean gulping loads of water during you running, but a mouthful every 10-15 minuets should be sufficient depending the nature of the workout and the intensity and other environmental variables such as heat and sweat loss. For longer longer more intense workouts you may also want to consider electrolyte and carbohydrate intake during the workout sessions. This will support the activity intensity you are to doing to ensure you gain the purposeful adaptations from the workout, but also help boost the recovery process immediately after the workout.

  • Don’t give up - You don’t get fit overnight, its takes time,! allow your body 3-4 weeks before you will see any noticeable changes, then another 3-4 weeks before you begin to feel significantly different during your runs, for goal setting give yourself around 12 weeks and don’t try and rush the process as this may lead to burn out, injury, loss of motivation. After the initial 12 weeks take stock of what you have achieved, how you feel and reward yourself for the positive changes you have made to your health. IF

  • If you don’t seem to me making progress, consult with a running coach who will be able to support and guide to enable you to achieve your goals

5. Feed Your Body with Goodness

  • Eat a nutritious well balanced diet. If you are unsure about what are right foods and quantities to consume, keep it simple by consuming the majority of calories from foods close to their natural ‘whole state‘ source, such as fresh or dried fruits, nuts and seeds, Meat, fish and poultry and plenty of vegetables etc.. Another factor to consider is dependent on your health and fitness goals as well as your volume and intensity of training, the quantities and food types and sources may vary. Supplements can be a great addition to your diet and for many elite and professional athletes can play a key role to support their workloads and stressors to enable them to recover and perform at their best. However best practice is to eat whole foods to gain the majority of your dietary requirements where possible.

  • Consuming food to fuel both your workouts and recovery is a great start, but you also need to relax and unwind, you don’t need to be optimal 100% of the time. If you are new to running, you might want to make small changes over time. Hard running put a lot of stress on the body, it needs food and water to perform and recover.

  • If your primary goal is too lose weight tread very carefully when entering into a training program. You need the fuel to support your functional systems and specifically your immune system. Whist you may lose a few pounds, operating on a calorie deficit for prolonged periods of time can lead to illness and injury. which in the long term will only move you away from your goals.

6. Have Fun

  • ‘All work and no play makes Jack a dull boy’ this is true and not only for you psychological well being as well as your physical state, having and getting enjoyment from your lifelong journey key to ensuring that your are able to maintain and stay positive even when things don’t go your way. Fitness progression is non-linear and its needs to be non-linear to ensure you take time out to relax.

  • You don’t have to run solo. Running and racing (unless you are in a relay) is solo sport and requires discipline and a strong mindset, however, if you can find a training partner or group of like minded people with similar goes the process will be much more enjoyable and sociable.

  • Its not uncommon for athletes to achieve Peak Performance when they are both highly focus and simultaneously relaxed. Tension will add the stressors you are already putting on your body, so take the time to not take all your runs too seriously, run with dog, kids friends and family. Take part in your local parkrun and meet new friends and buddies. You will find that many people are on or have been on a very similar journey as yours and you should now understand that you are not alone in this. There are millions of runners at all varying levels they all get tired, they all have bad days, and they all love running.

Summary

Knowing why you run will keep you motivated to choose wisely for your health. Your purpose will give you the drive to push through challenges and keep going.

Wear appropriate and comfortable running gear. Don’t neglect your feet. Dress appropriately for the weather and activity.

Start slow and listen to your body. Challenge yourself, but don't overdo it. Take rest days and ramp up the intensity gradually. Cross training such as cycling can help improve your stamina. Warm up! Set manageable goals. Consider guided programs like Couch to 3k. to ensure your body responds well to training to build strength. Allow your body time to recover and sleep well, remember it takes weeks (not days) for you body to become noticeably stronger.

If you are unsure about your current level of fitness and need some help to determine which type of running program will be right for you please complete our Free Running Assessment online form and we will provide you with honest guidance and recommendations.

Adjust your diet based on your health and fitness needs. Whole foods are key; supplements should complement, not replace, them. Proper nutrition and hydration are vital due to the physical demands of running. Be cautious with weight loss and prioritise your well-being over rapid changes.

Consistency is key! Putting in too much effort constantly however, can make you tired and generally fatigued. It's crucial for your mind and body to have fun during your fitness journey. Taking it easy is key for peak performance. Be kind to yourself - run with companions, join park runs, and connect with fellow runners. Keep in mind, lots of runners encounter obstacles and enjoy running, so you're in good company. Have Fun!