To embark on a new hobby can be both exciting and challenging, and running is no different. Whether you aim to boost your fitness, lose weight, or simply enjoy the mental benefits of running, making a sound start is absolutely crucial. Here, I’ve detailed five essential tips that I think can help a new runner to lace up their running shoes, hit the pavement with confidence and keep running for years to come (not continuously, of course!).

1. Start Slow and Listen to Your Body:

One of the most common mistakes (and the one I made myself - see my previous post) that beginners can make is trying to do too much, too soon. To build a running routine that is sustainable, start off slowly and gradually increase your intensity, perhaps starting with a run/walk strategy (Jeff Galloway has written many books about this method). This will allow your body to slowly adapt, giving you the time to listen to your body and pay attention to any signs of fatigue or discomfort, in order that you avoid injuries and burnout.

2. Invest in Proper Running Shoes:

This one is absolutely essential – choosing the right pair of running shoes for a comfortable and injury-free running experience couldn’t more important. I can’t be clearer about this – running shoes should not be a fashion choice. Visit a dedicated running store to have your gait analysed. The staff will then select a range of shoes at different price points that suit your foot shape, arch, and running style. For example, I was found to be an over-pronator, which means my feet roll inwards when I run and therefore I need more support in the arch of the shoe – I’ve always worn Mizuno Wave Inspire as a result. The correct shoes will provide support and cushioning and reduce any risk of injuries such as shin splints and knee pain. Finally, remember to replace your shoes every 400-500 miles for full effectiveness (good running apps such as Garmin Connect and Strava will track this for you, alerting you when they expire).

3. Establish a Consistent Routine:

It is so important to be consistent when attempting to build a running habit (See my previous post here). No matter how you feel, try to get out for a run 3 times per week and set realistic goals using a weekly schedule that aligns with your availability. Stack the odds in your favour and consider whether you prefer to run in the morning, afternoon or evening and establish a routine that fits your lifestyle. This will make it easier to stick to and before you know it, you won’t even be thinking about it, it’ll be like brushing your teeth!

4. Warm-Up and Cool Down Properly:

You won’t succeed in establishing your new routine if you think it’s just about running. A proper warm-up and cool-down is a must for preventing injuries and improving overall performance. Before you head out of the door, complete a dynamic stretching session. This will increase blood flow and loosen your muscles, but don’t do any static stretches at this point as your cold, tight muscles could be more prone to injury if you do. After your run, this is when you should try to perform static stretches within 30 minutes of returning home, to enhance flexibility and encourage muscle recovery. Incidentally, I always like to walk 5 minutes away from the house before a run and walk the last 5 minutes back after a run too.

5. Mix It Up and Stay Motivated:

For some, running can be monotonous and after the novelty has worn off, this is what many suffer with. It can play havoc with your motivation so if you’re at risk of this, then spice up your routine a little. You can try incorporating different routes, vary the types of runs with interval training, hill reps, or trail runs or try listening to music, podcasts or audiobooks (ensuring you stay safe at all times of course). Mixing things up not only keeps it interesting but also challenges your body in different ways, promoting overall fitness and is certain to help you to stick with it in the long term.

Starting your running journey can be really rewarding, not to mention transformative and by following these tips, you could build a strong foundation for a long and sustainable running routine. So, once you’ve selected the right running shoes, hit the pavement, and embrace the incredible journey ahead!

If you could give one tip to a new runner, what would it be? Share it in the comment box below.