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Essential running tips for begginners

Running is by far the most accessible and one of the most effective forms of exercise. It doesn't require expensive equipment, a gym membership and can be done at literally any level. All you need is a pair of comfortable shoes and the determination to get started. If you're a beginner looking to embark on your running journey, you're in the right place.


Before you hit the pavement, it's important to have the right gear. The crucial piece of equipment you need at any level is a pair of shoes you feel comfortable in ( preferably running trainers ). This will help prevent injury and allow you to perform better. Warming up and cooling down are essential parts of any exercise routine, including running. Spend a few minutes doing dynamic stretches and light exercises to prepare your body for the run. After your run, perform static stretches to help prevent muscle soreness and improve flexibility.


Although running will be beneficial at any level its a good idea to focus on your technique. Proper running form can help prevent injuries and make your runs more efficient. Focus on these key points:

  • Keep your head up, looking forward, not at the ground.

  • Relax your shoulders and keep your arms at a 90-degree angle.

  • Maintain a relaxed grip and don't clench your fists.

  • Land lightly on your feet, avoiding heavy pounding.

  • Maintain a slight forward lean from your ankles, not your waist.

  • Land with your foot beneath your hips, not in front of you.


Your body will give you signals during your runs. Learn to distinguish between discomfort and pain. It's normal to feel tired and out of breath while running, but sharp or persistent pain should not be ignored. If something doesn't feel right, stop and assess the situation. Don't hesitate to seek advice from a medical professional or drop me a message for any advice.


Consistency is essential in running. Try to establish a regular schedule for your runs. Whether it's three times a week or more, sticking to a routine will help you progress and make running a habit. However do not get overdo it when you start, recovery is where the gains happen. You have to allow your body time to rest and prepare itself for its next run. A way you can boost this is you staying hydrated and focusing on your diet. Proper hydration and nutrition are crucial for runners. Drink enough water throughout the day, especially on running days. Fuel your body with a balanced diet that includes carbohydrates, protein, and healthy fats. Consider refuelling with a light snack or meal after your run to aid recovery. If your looking to take your nutrition game to the next level then my online personal nutritional guidance is perfect for you.


Running with others can be incredibly motivating and enjoyable. Look for local running clubs or online communities where you can connect with fellow beginners and experienced runners. Sharing your experiences and progress can provide valuable support and encouragement. Finally, remember to celebrate your achievements, no matter how small they may seem. Running is a journey, and progress takes time. Recognize your milestones and use them as motivation to keep going. Starting a running journey as a beginner can be both exciting and challenging. By following these tips and staying committed, you'll gradually build your endurance, improve your fitness, and experience the many physical and mental benefits that running has to offer. So lace up your shoes, hit the road or trail, and enjoy the journey towards becoming a better, healthier you through running. If you want the chance to boost performance, get top level industry advice, form analysis and programming then check out my services page.

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