Have you heard of the saying “Work smarter, not harder“? Well, I have seen runners pour everything they have into running and getting stuck at the first hurdle. I have also coached runners who have succeeded in reaching their goals and all with relatively low effort.
Running may seem simple- lace up your trainers and go leg it. Unfortunately, it is more complicated than that, however, this also means that by training in the correct way, you can find yourself becoming a good runner in a short amount of time. So, use these 10 tips for beginner runners to ‘work smarter, not harder’.
9 top tips for beginner runners.
1. Build up slowly
You may be thinking that you want to become a ‘proper runner’ as soon as possible, therefore you’re going to run as long and as hard as you can from the start. Well first off, if you are going for runs then you already are a ‘proper runner’. But let me explain why this training method is not the way forward…
This is a new exercise for your body and with every step you land with 3 times the force of your body weight. Now just imagine what that is going to be doing to your joints. You’re asking for an injury. You will also find that your motivation, excitement, and love for your newfound sport will go away pretty fast.
Another reason this is a bad idea is that your body needs time to adapt to the work (running) you put it through. What many runners fail to understand is that it is our recovery that makes us fitter, faster, and stronger, not simply the work we do.
If you train at a level your body can currently handle then your body has time to recover and adapt, if you train too hard you simply won’t improve.
A good rule is to increase your mileage by 10% per week as a maximum.
Even elite runners don’t do more than 3 days of hard running per week, and they must train for years to be able to even do that.
2. Take your recovery seriously
There is a saying among elite athletes which goes: Train hard, recover harder.
This is a tip that you should be relieved to hear as it relates to things that we often enjoy doing. Making sure we are eating enough, putting our legs up relaxing, and maybe even a nice warm bath are all things that improve your recovery.
When you first start out running your body might not thank you for it straight away. It might repay you with aching muscles, it’s then your job to take care of them.
Some tips for recovery include:
- Eating plenty of carbs and protein
- Running on softer surfaces
- Sleeping well
- Re-hydrating properly. Learn more about hydration and running here: https://the-running-bug.com/staying-hydrated-during-runs/
To learn more about post-run recovery be sure to check out this detailed blog by George Lewis Health: https://www.georgelewishealth.com/post/improving-post-run-recovery-will-be-the-biggest-thing-you-need-to-smash-your-pbs
3. Make running part of your routine
From experience, I can tell you that running just becomes part of your day, just like brushing your teeth. This does take time, but it only happens with consistency and discipline.
Consistency and discipline are two great qualities, and you can make it easier to be consistent and disciplined in your running by making it a routine.
Most runners prefer to run in the mornings, you may prefer to run later in the day- the truth is it doesn’t matter when you run. However, running at the same time will make it easier for you to accept it is just something that you do.
Many people out there will tell you that it is bad to run every day, but if you focus on your recovery, build up slowly, and don’t push your runs too hard, then running every day is something that you can do. You don’t have to.
However, I have runners who I coach who have not had a day off in months and who like it that way, often they have a day in the week where they will only run 5-15 minutes, but this helps them maintain routine. Some of them even say “A day without running just doesn’t feel right anymore”. Just because you are heading out the door for a run does not mean you need to be pushing yourself hard or even doing it for huge fitness gains, there are some great mental benefits of running too.
Be sure to check out this blog on the mental benefits of running if you want to find out more: https://the-running-bug.com/benefits-of-running-for-mental-health/
4. Feeling sore in normal
If you are just starting out running then you can expect to be a bit sore, aching muscles are inevitable, unfortunately. And from someone who has run for many years at a decent level, the sore legs never go away, no matter how fast you get.
Feeling sore is normal and should be expected.
5. Start easy
You should start each run a fair bit slower than the pace you want to hold for most of the run. For example, if you are running 5k and you want to run 6 minutes per kilometre, then your first kilometre can be 6:40, your second one can be 6:20 and then you can do the last 3 kilometres at 6 minutes per kilometre.
This principle does 3 things:
- Warms you up so you can relax into the run and enjoy it more
- Decreases your risk of injury
- Decreases your risk of overtraining
6. Follow a program
It is much easier to get out the door and run when you know that you are doing the right things. Following a training plan helps to keep yourself accountable for your fitness and having an expert writing your training will give you the motivation to get out the door.
You can even follow a simple beginners running training program online such as this ‘couch to 5k’ plan by Runners World: https://www.runnersworld.com/uk/training/5km/a760067/six-week-beginner-5k-schedule/
Alternatively, if you are keen to write your training program or if you are following a training program and want to be sure you are doing all the sessions correctly then check out George Lewis Health’s running page: https://www.georgelewishealth.com/running
From explaining how to execute your perfect tempo run to recommending the best running gear, they got you covered.
7. Listen to your body
This one is easy in theory but not so easy in practice. When your body feels run down, when you feel tired, or when you’re just aching too much, there is nothing wrong with a rest day.
The problem is that when you are going well with your training and you have a harder training run to do, you don’t want to skip that run. You may feel like you will lose your momentum or your fitness.
It takes more than 1 run to get fit, so it takes more than 1 missed run to lose fitness.
If you want to do something then go for a super easy jog, this can speed up the recovery process as you are getting fresh blood to your aching muscles, this is called active recovery (6).
8. Pick a scenic route
‘Taking the scenic route’ is often something someone says when they are taking a longer route than usual. Luckily for you, this is not the case this time.
You are going to enjoy your runs much more if you take a route with nice things to look at.
For me, I like trail runs or off-road runs. I find that by having a change in terrain and scenery throughout my runs I just enjoy it so much more and the run goes by so much quicker than just stomping pavement.
Some people enjoy listening to music when they run, there is nothing wrong with it. Learn how it can help you here: https://the-running-bug.com/music-to-keep-you-moving/
9. Enjoy the journey
“It is not the pursuit of happiness but the happiness of pursuit.”
Running, just like any fitness journey, is a long road. You must enjoy it, as the journey is the best bit.
When I was a teenager, I put on a fair bit of weight. I woke up one day when I was about 19 and realized I wasn’t some sporty kid anymore, I was over 14 stone without an ounce of muscle on me. I decided to get back into running so I could look better and over a few months I got myself down to 11 stone and I felt great. However, once I had reached all my goals, I realised that the journey of getting fit was the best part. Never take a day where you get to go outside and run for granted.
Written by Lewis Sheward, Founder of https://www.georgelewishealth.com/
References
- https://www.nebula-physio.co.uk/advice/running-strength-training-and-injuries#:~:text=During%20running%2C%20the%20ground%20reaction,reducing%20the%20risk%20of%20injury.
- https://www.georgelewishealth.com/post/improving-post-run-recovery-will-be-the-biggest-thing-you-need-to-smash-your-pbs
- https://www.fleetfeet.com/blog/how-to-use-the-run-walk-method#:~:text=The%20run%20walk%20method%20allows,at%20a%20more%20intense%20effort.
- https://www.runnersworld.com/uk/training/5km/a760067/six-week-beginner-5k-schedule/
- https://www.georgelewishealth.com/running
- https://www.healthline.com/health/active-recovery
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