5 Tips For Beginner Runners To Stay Injury Free

When most people start running they usually do two things they try and run too fast and do too much running too soon.

It’s why most beginner runners end up hating running and usually have to quit after a few weeks.

It doesn’t have to be this way. We want you to enjoy running.

That happens by knowing how to run as a beginner and how to avoid the common pitfalls most people make.

Here are our 5 top tips for beginner runners.

Tip 1 - As a beginner runner you need a plan

Having a plan makes sure that you’re making progress at a rate that’s right for you and your body. As a beginner runner, your body is going to take time to adapt. By having a running plan that's suited to you, you won’t suffer the fate of many new runners. Many new runners do too much and wake up the day after their run unable to move. And then they have to take a week off before they can run again.

The right plan gradually pushes you past what you think you can manage. Most plans with beginner runners in mind aren’t set up for when life gets in the way, and you have to miss a session. You’re forced to play catch up, do a double session, and risk breaking yourself in the process.

When you have to stay late at work, look after a poorly child, or even have an unplanned catch-up with friends... you need a plan which is going to be adaptable when life throws you a curveball.

The idea should be to start off with what you can manage. If that’s 2-3 runs a week then that is what you should do. Consistently doing 2-3 runs a week is much better than trying to get 4 in and not managing it.

Consistency leads to new habits and before you know it, it’s become part of your weekly schedule. Running shouldn’t feel like a punishment. If it does, then it’s time to rethink your plan.

Tip 2 - Walk Runs are your best friend when you start running

To avoid injury and enjoy your running experience, we recommend easing yourself into running slowly... and gradually increase the speed you run at and distance you cover. If you’re a beginner runner, we recommend starting with walk runs. This is where you walk for a period of time, and then run for a period of time. You don’t set a distance to complete as this is about you finding a comfortable running pace.

When you first start running it’s going to be difficult to run continuously. Walk runs are the perfect solution. They give you time to recover between each run, and allow you to gradually build up your fitness level. This gives your body time to adapt and ensures you won’t wake up the next day unable to move!

By doing walk runs you’re not asking too much of your body too soon. You’re giving your legs chance to get stronger, so you can run further without worrying about getting injured.

When you’re new to running you don't want to put pressure on yourself to run continuously from the start. Start with what you can manage and then progress from there.

When you start running try walking for 90 seconds, running for 60 seconds and repeating this 5 times. Start each of your runs with a 5-minute warm up. This could include a brisk walk, some lunges, and knee lifts.

At the end of your run, you should be cooling down. Here you should be doing a few stretches.

Tip 3 - What speed should you be running at as a beginner runner?

This tip is all about finding the right speed for your current level of fitness. As a beginner runner, you don’t want to go off too quick and get halfway through your run and have to stop. The way we make sure this doesn’t happen is by ensuring you’re running at the right pace for you. Running pace is the distance you’re going to cover in a certain period of time.

The way you’re going to find your running pace is going to be far simpler than the time you run per kilometre. We like to call this the talk test.

When you’re doing your walk runs you should be running at a pace where you’re able to hold a conversation. If you run with your friends, family, or work colleagues... you should be able to hold a conversation while running.

If you can’t hold a conversation, then slow down a bit. As you do more runs, this will become intuitive. As a beginner runner, this is a great way to make sure you’re running at the right pace for you.

Your runs might be challenging when you start, and you might find it difficult to get your breathing under control.

When you’re running try to think about how you’re breathing. Try to breathe more from your belly than your chest. This will make running far easier and you’ll be better able to get your breathing under control.

A great time to practice your breathing is on the walk part of your walk runs. Breathe in through your nose and mouth. This makes sure you get the most amount of air into your lungs and deliver more oxygen to your muscles. This is also known as “belly breathing” and will also help you to avoid getting stitches or cramps.

Tip 4 - Guided audio runs using the “walk run method”

The fourth tip for beginner runners is making sure that on your walk runs you have guided audio. Guided audio runs makes it feel like someone is there with you on your run.

When you have someone there talking you through each stage of what you need to do on your run:

• Your runs are going to be easier

• You’re less likely to hit a brick wall halfway through

• You’re more likely to stay motivated to run the whole way through

• You can focus on your run rather than having to constantly check the time you’ve been running for

• It’s an opportunity for cues on your running pace, breathing, and head position that will all help your runs

• You can focus on your surroundings and soak up the view

• And this allows you to get away from the stresses and responsibilities of everyday life. Your runs are time for you.

All you need is a phone and a pair of headphones to get started with this.

Our clients have told us time and time again guided audio runs have transformed their running workouts. As part of our 5k Kickstarter we’ve put together a guided audio run for you with coaching cues too. You can rest easy knowing you can complete your first week of training and stay injury and pain-free.

Tip 5 - Listening to music while running and keep a steady pace

Now that you’ve got your headphones on, we’re moving onto tip 5, which is listening to music while you run. If you find it difficult to run at a steady pace music can really help.

Music services like Spotify allow you to search for playlists by beats per minute. Find one that works for your pace and it’ll help you run at a steady pace.

Music can improve your mood which can give you a little boost when you’re running. It can also be really motivating... especially when you’re listening to your favourite tunes. Build a playlist for the length of your run. But remember that everyone else in the park can hear you singing too.

We’ve found both for us and our running clients, playing music takes you away from the stresses of everyday life. This gives you some time to focus on yourself and forget about everything else.

Also, by listening to music you forget about running, and before you know it you’ve completed your run.