10 essential running tips for beginners: Lace up and run!

You want to start running? Then read on!

Whether you’re looking to improve your overall health, find a new hobby, or challenge yourself, running is a great choice for that.

As a beginner, running may seem daunting, but don’t worry! You’re not alone on this journey.

Here are ten running tips to help you get started and enjoy every step of your way.

1. Start with a plan

It all starts with a good plan. Especially as a beginner, make sure you have a well thought-out and structured plan before you dash out the door and start running.

This doesn't mean you need a strict programme. A basic outline of how often you run, for how long and at what intensity is a good point to start. Nowadays there are many apps and you can find a lot of free training plans online. Of course you can use them. But be cautious. These plans and programmes are usually very general and not tailored to your individual needs. If you can, get help from a coach (feel free to send me a message). Or, if you have experienced runners among your friends, ask them for tips and advice.

But always remember to start slow. Begin with a mix of walking and running. And then, slowly progress from there.

2. Invest in good running shoes

Your feet carry you over the running track. So, treat them well.

Invest in a quality pair of running shoes that suit your foot type and running style.

A visit to a specialist running store can be very helpful. They can analyse your running style and foot type and recommend the best shoes for you.

3. Focus on form

Good form is essential.

Keep your posture straight and tall, relax your shoulders, and look ahead.

Your arms should swing naturally with your stride, and your feet should land under your body.

Avoid overstriding to reduce the risk of injury.

4. Find your pace

A classic mistake that many beginner runners make is that they want too much too soon. Means they run too fast too soon.

Find a pace that allows you to run without gasping for breath. A good rule of thumb is to run at a pace at which you can still have a conversation.

Don’t compare yourself to other (more advanced) runners. Yes, it can be difficult to run slowly. But patience pays off. You'll be able to run fast soon enough.

5. Warm-up and cool down

That’s something I can’t emphasise enough. Please make a good warm-up and cool down your essentials right from the beginning.

Warm up before each running session with an easy jog, some dynamic stretching, running ABC exercises or a short, easy lap on the bike. After your run, cool down with a slow jog to help your muscles recover. Again, an easy lap on the bike will do the magic.

6. Stay consistent

Consistency is more important than speed or distance.

Try to run regularly, whether it's three times a week or every other day.

Consistent training will improve your endurance, strength and running efficiency over time.

7. Listen to your Body

This is another point I can’t emphasise enough. Pay attention to your body's signals.

Your body knows very well what’s good for it and what’s not. So, don’t ignore the signals it sends you.

If you feel pain that goes beyond normal muscle soreness, it’s a sign to take a break.

Overtraining can lead to injuries. So, your rest days are just as important as your running days.

8. Hydrate and fuel well

Proper hydration and nutrition are key.

Drink enough water throughout the day, and make sure you’re well-hydrated before you start running.

A light snack or carbohydrate-rich meal a few hours before the race will give you the energy you need.

After your run, you should make sure to refuel your body and you get enough protein, carbohydrates, and fluids.

9. Set realistic goals

Setting achievable goals can be incredibly motivating. Whether it’s running a certain distance, participating in your first 5K race, or simply running continuously for 20 minutes.

When you have a goal, you have something to work towards.

10. Enjoy the process

That’s what I want to pass on to all my runners: Have fun and enjoy your running journey!

Explore different routes, run with friends, enjoy the nature around you, and appreciate the progress you’re making.

Running is as much about mental wellbeing as it is about physical fitness.

Running is a journey. With ups and downs. But that’s what makes the magic about it.

By keeping these tips in mind, you'll be setting yourself up for a sustainable and enjoyable running experience.

Remember that every runner started somewhere. Don’t compare yourself to others. With every step, you'll become a stronger, healthier, and happier version of yourself.

So lace up, hit the road, and let the adventure begin – your running story is just starting!