So, you’ve decided to take up running. Congratulations – you’re about to take up one of the most rewarding activities, in a welcoming community of awesome people (runners are the best).

But wait: before lacing up, you’ll want to know how to make the most out of your sessions, as well as the pitfalls to avoid.

To help you, Runna has put together a handy list of ‘do’s’ and ‘don’ts’, aimed at beginner’s just starting out on their running journey.

Let’s see the tips!

 

1. DO – START SMALL

While it may feel tempting to just get out and run, the best approach is to start ‘small’. For example, if you haven’t run a 5k before, use the Runna ‘New to Running’ plan to build up to this distance, to build your stamina without risking injury. 

Remember: go easy when you first get started, as your body needs to get used to the activity and adapt to its demands.

2. DO – REMEMBER ‘DISTANCE FIRST’

The best way to get better at running is to build distance first, then add speed. For example, you might aim to run 5km continuously, and then work on improving your time (for example, through interval training).

In general, newbie runners shouldn’t worry about speed too much; the first challenge is to build stamina and confidence running for an extended period of time.

3. DO – EAT THE RIGHT FOOD

There is an incredible amount of information out there about what to eat for running, including good pre-run snacks and meal ideas to help you recover.

While you need to work out what works best for you, you should have a general  understanding of diet ‘best practices’. For example, to avoid indigestion, eat your last full meal roughly 2 hours before heading out the door. If you need a snack closer to the time, eat fibrous, easy-to-digest foods (such as bananas or cereal bars).

After your run, you should re-fuel with a good mix of carbohydrates and proteins. Protein is key to recovery, as it helps to repair muscle. This is why post-run protein shakes are a popular option directly after a workout.

4. DON’T- SKIP THE WARM-UP OR COOL DOWN

Warming up before your run sets you up for better performance and reduces your chance of injury. Similarly, a cool down helps you to bring your heart rate down slowly and aids recovery.

A common mistake beginners make – aside from skipping the warm-up and cool-down altogether – is doing static stretching to warm up. A dynamic warm up, such as a light jog followed by ‘drills’ like body weight squats or lunges, and heel kicks, is much better, as it brings up your heart rate gradually for higher intensity sports like running.

For a cool down, do a light jog or walk followed by static stretches to relax and improve blood flow to the muscles.

5. DON’T – NEGLECT SELF-CARE

Sweat, heat, wind and other environmental factors can take their toll on your body.

Make sure to practise good hygiene and keep a bag of essential running cosmetics, including blister plasters, Vaseline or anti-chafe gel and athletes foot cream.

In particular, you should also wear sunscreen outdoors at all times. You should also trim your toenails regularly and wash and dry your feet properly when showering, to avoid the dread athlete’s foot which is somewhat common in runners.

6. DON’T – IGNORE DISCOMFORT OR SIGNS OF INJURY

As running is a high impact sport, it puts pressure on your muscles and joints, which, unless properly managed, can lead to injury. Never ignore pain or discomfort when you run, as your body is likely telling you to ease back or stop training before a full blown injury occurs.

Aside from resting and seeking medical advice, you can also do the following to prevent pain and injuries developing:

• Warm-up and cool down properly after every run, including stretching.
• Increase your training load gradually; no more than 10% increase of weekly mileage is recommended.
• Make sure your running shoes are suitable (go to a running shoe shop for a treadmill test to check you’re wearing the right pair for you).
• Do some strength training to target weak areas and especially the legs and core for good running form.

7. DON’T – FORGET REST DAYS

Recovery time is crucial for every runner, and it is important not to underestimate it.

Even if you’ve well and truly caught the ‘bug’ for the sport, get into the habit of taking rest days to allow your body to repair itself and come back stronger for your next run.

Rest can look like a total break from exercise (although gentle walks are always recommended) or cross-training activities such as swimming, cycling or even yoga.

We hope these tips for starting running were useful, and we wish you the best of luck on your journey into this incredibly rewarding sport!

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