Running is a great way to keep fit, and you need very little equipment to get started – it’s an accessible sport for the masses.
In this article, we’ll outline some crucial running tips for beginners, including how to improve your stamina and the running clothes you need to help improve your performance.
How to start running
Starting running may seem straightforward, but without proper preparation you risk injuring yourself and your run could be over before it’s even started…
To start running, you should build yourself up gradually – running slower at first helps you to find a sustainable pace that suits you. At the same time, make sure you run on set days, at similar times, to help make running a habit, not a hardship.
Keeping a running routine, at a pace you can maintain for the duration of your run, gives your running habit the best chance of sticking.
Warming up and down
We all know the benefits of warming up before exercising – put simply, the risk of pulling and straining muscles is far greater if you haven’t stretched before you hit the pavements.
Your warm-up should take around 5-10 minutes and consist of some stretching and light exercises – star jumps, lunges and brisk walking will get your muscles ready to run.
Once you do get out, don’t immediately start running – build up to running, starting by walking, followed by brisk walking, jogging and finally running at a comfortable pace.
After you’ve finished running, revert to a jog and then a walk before you stop – this will help your heart rate decrease slowly. You should also make sure you drink plenty of water to replace the fluids lost during your run.
Follow a running plan
One of the best running tips we can offer is to follow a running plan. A plan will help you gradually increase the distance/time you run and help your muscles and bones get used to exercising more regularly.
If, for example, your goal is to run 5km, slowly build up to that distance by using the ‘Couch to 5K’ plan. At the start of the plan, you run three times a week, alternating between 60 seconds of running and 90 seconds of walking, and by the end of the plan (week nine), you’ll be running for a full 30 minutes.1
Remember to rest
As we’ve mentioned, it’s important to take your time to get your body used to running, so it’s as important to rest regularly as it is to run regularly – this includes getting a good amount of sleep and properly warming down after a run.
The importance of running clothes
Now you know more about running, you need to make sure you’re wearing the right clothing to perform at your best.
Comfortable and durable clothes are crucial to running – the wrong clothes can make it hard to enjoy a run and even cause skin irritation, such as chafing.
To properly dress for a run, we recommend wearing light and breathable running shorts, like our Training 7” shorts. These running shorts also feature supportive liners to prevent chafing and keep you cool and dry.
Our Sleeve Tape Stretch Tee is the perfect top to wear while you’re out running. This running T-shirt features 4-way stretch to promote freedom of movement and wicking properties that help you to stay cool by drawing moisture away from the body.
Another factor you’ll need to consider is your footwear – the wrong trainers can cause blisters, as well as bone and muscle pains like shin splints.
When choosing running shoes, we recommend going to a specialist running shop for peace of mind. A specialist shop will let you test your running shoes on a treadmill and may analyse your gait to offer the best shoe for you. Gait analysis looks at your running style, including the extent to which your foot rolls and which part of your foot strikes the ground as you take each step.
