Want to start running but don’t know where to begin? Here’s a beginner’s guide to running to get you moving from the couch to a consistent runner.
Running is one of the most basic sports you can get into as it doesn’t take a lot of kit or money to get started. Granted, it can become expensive the more you get into it (because you obviously need all those extra trainers, gym clothes etc) but as long as you have the basics – a pair of running trainers and something comfortable to wear – you can get going at any point in time.
Find Your Why
As with any kind of exercise, it’s going to be easier to start running and stay motivated if you have a reason behind wanting to do it. That reason could be anything from getting fitter, losing weight, something to give you time to yourself, something to let off steam etc. Find your why, and keep that in mind.
It can also be a good idea to have goals in mind that you want to hit. This helps to keep the motivation up and pushes you to keep going. Be realistic of course – you’re unlikely to end up running around like a professional within a matter of weeks or months so don’t make those goals unreachable.
Goal ideas for beginner runners could include: hitting a specific distance, running for a specific length of time or taking part in a race as a few examples.
Running Kit That You’ll Need
I’m going to split this into two sections, because running kit covers a huge range of items and not all of them are completely necessary.
Beginner’s Essential Running Kit
The most important bit of kit you will need as a runner is a good pair of trainers. You want a pair that have been designed for running in, and not something like your old converse. This is to protect your feet from injuries right from the offset. Here’s some tips on how you can find the right running shoe for your feet.
You don’t need to spend a lot on trainers, but getting the proper fit is important. Different brands will fit differently, so you might need different sizes depending on which brand you go for. If you want to buy online as you can find them cheaper, I would still recommend actually trying some different brands out in store first so you know what kind of fit you’re looking for.
Other kit you will need as a minimum is suitable clothing to wear. Basic kit that will cover all seasons include tights, shorts, vests, short-sleeved tops, long-sleeved tops, jackets and a waterproof. The only things I would look at getting specifically designed for running versions are the jackets/waterproofs. As long as you’re comfortable moving in the rest, it doesn’t really matter where they are from.
Running Kit Extras
Extra kit includes those things that are pretty useful for runners, but not absolutely essential to get a session done.
GPS Watch – There are various brands of GPS watch that you can use. Some include more features than others, but also come at a much higher price. If you just want a GPS tracker, you really don’t need to spend too much on this. They are useful though because you can track your runs, and from my experience, they are far more accurate than using your phone to track the GPS. I’ve always used the Garmin GPS watches.
Wireless headphones – Not essential, but much more comfortable, especially if you go for sport-designed ones that sit around your ears rather than big over ear ones. I have used the Plantronics BackBeat FIT ones, and I’m currently using the Philips TAA7505 wireless, noise-cancelling sport earphones.
Running vest/backpack – These are ideal pieces of kit for when you either start to do longer mileage or for running commutes. In these, you can have a hydration pack to keep water available and they also have a number of pockets for snacks or items of clothing. Running backpacks come in a number of sizes so you can choose depending on how much stuff you need to put in there.
My favourite vests and backpacks are the Osprey running ones, just because they have sizes designed to fit women especially. I’ve tried a unisex backpack before and the waist belt was just too low for my body.
Read more:
– Osprey Dyna 6 Running Vest Review
– Review Of Plantronics BackBeat FIT Bluetooth Headphones
Find a Plan to Follow
Again, be realistic here. Some running plans include running 4-6 times per week. If you’re a beginner, attempting to go from 0 to 6 times is unlikely to keep you motivated, and you’ll probably just tire out pretty quickly.
You will find many different plans online, and it can be a little overwhelming to a beginner. Couch to 5K is a very popular plan for those just starting out, and you can find these plans written out online or in apps on both Andoid/IOS that you can use to track your runs. If you don’t know where to start with running, this is a good starting point.
Looking for a more personalised plan? It can be difficult to write your own if you don’t really know what running sessions to include so in that case coaching is an option to look at, whether that’s in person or online.
Your local running clubs may offer this service and help you to find your running routine alongside their usual planned sessions each week. If looking online, there are running coaches offering online coaching. I use Runner’s Connect (membership was previously gifted) when I need a plan sorting for me and they have gotten me through a couple of half marathons and my first marathon. You will also find many people online offering caching services with a quick search.
Whichever you choose, there are options out there to suit your needs.
A Guide to Running Training
Getting out is the hardest part, and keeping that motivation high can be difficult when you’re just starting out. Creating the habit is what will keep you running even on those days where you have that ~cba moment. Stick to similar timings and the same running days *if possible* and you’ll soon get into the habit of knowing that those days and times mean a run, and just getting it done.
Once you’ve started your plan, and you’ve found your base fitness, there are a variety of different running workouts that you can add in to give your training some variety. Mixing things up will also help you to build up that fitness. These different workouts can include:
- Base Runs
- Hill Repeats
- Intervals/Speed Workouts
- Fartlek
- Progression Runs
- Threshold/Tempo
- Long Runs
- Recovery Runs
For more detail about each kind of run, here you can find an in depth look at each type of running workout to add to your training.
Running In Different Weather Conditions
Whilst there are four seasons throughout the year, Only two of the seasons really offer something difficult to contend with when you’re thinking about running outside. In general, the UK is fairly mild when you look at the weather, with average temperatures and overcast days for most of the year (or so it seems!)
The two biggest obstacles you’ll find when running outside is either really cold temperatures, with snow or ice to deal with, or really hot temperatures with sunstroke and dehydration to think about… Thankfully, as mentioned above, the UK generally has a few months at these extremes and then the rest of the year is generally quite mild.
Here’s how you can keep up your training throughout those harder months.
Winter Training with Unpredictable, Cold or Wet Weather
Let’s start this section by saying there is no bad weather really – just bad kit. Of course, with ice and snow about the outdoors can become pretty perilous and in those instances common sense is a must when running throughout winter.
Your kit is probably the most important thing when running throughout winter. You’ll want some good layers, thicker socks, gloves and possibly a warm hat and a buff to keep your head/face/neck warm. Once you start running you’ll probably end up a little too warm, however it is always better to have layers to take off, rather than being too cold overall.
Something I discovered when trying to run on icier or colder roads, is that trail shoes give a much better grip. In general, running when it is icy probably isn’t such a good idea but if you must, go slowly and take shorter strides to help keep your balance.
Summer Training with Hot Temperatures and Sunshine
In summer, and during those few months/weeks/days when we get scorching hot days your summer running kit should include sun cream, a hat – and maybe even sunglasses to protect your eyes.
There are other things besides kit that you need to think about during summer running though. Throughout the hotter months, keeping hydrated is probably one of the most important things when running, as is ensuring you are replenishing what you are losing through sweating.
On those really hot days, running earlier in the morning or later at night is better, because that is when temperatures are lower. If that isn’t possible, ensure you are properly hydrated before/during/after your run and that you are protecting your skin from the sun too. Shoulders, neck, knees, forehead, nose and ears tend to be the places I need to really make sure are protected from the sun!
Races
Time to think about races!
Most races open to the general public aren’t so much about coming first, but really just challenging yourself, raising money for charity or just having a bit of fun.
Running race events can seem incredibly daunting to a beginner runner, however once there you will soon realise that a wide range of people attend these events and there are people of all abilities.
Choosing Your Race
There are SO many events that happen every year in the running calendar, from huge events such as the London Marathon, to smaller events in the next village over.
Once you start looking, you’ll probably be surprised at just how many races there are actually local to you. As an example, in 2017 I managed to do a race every month, with most of them being very local to me (within an hours drive) and some places I’d never even heard of.
There are websites online such as RunBritain which allow you to search by month, location, race distance, terrain type and even field size. This is how I found all mine, generally searching by location and race distance.
Race Day Prep
Whilst taking part in races doesn’t need to be a super serious experience, there are definitely things that you can do to make that race day easier. Some things to think about when prepping for a race day are:
What does your training plan need to look like?
This really depends on what your goals are, and what distance you’re looking at. Short distances don’t need as lengthy of a training plan, but you do still want to be comfortable running and consistently enough to enjoy the race.
When I planned my first marathon, I started a lower mileage plan a month or two earlier than the recommended ideal because I wanted to build an easy, comfortable base before getting into the actual marathon training.
There are plenty of plans online – have a look at your goals, where you’re at and just plan ahead so you can enjoy that race.
Is the running kit you’re wearing comfortable?
Race day is not the time for testing out new gear. Whether that’s new trainers (definitely not a good idea!) or just a simple t-shirt. You need to know how those clothes feel to run in, because finding out that something chafes just 5 minutes into a race is never a good feeling.
Where is the race? How will you get there?
If you’re finding new races in areas you’ve never been to, it’s always good to make sure you know of parking places, or where the public transport systems are to the start/finish line. There’s nothing worse than a morning panic because you’re either lost or can’t find a spot to park in. Also money – check if you need loose change to park! I’ve found that most races have free parking but you just never know.
Read more: Here’s a more in depth post about nailing that race day prep.
Racing In Another Country
When thinking about doing a race abroad, there are a few different things to think about, and really it will depend on the location you choose.
Documentation is probably one of the most important, because that will be the decision on whether you do the race or not. For example, as a UK citizen, I needed to get a medical certificate signed from my doctor for me to take part in a race in France. When I raced in Cyprus, I didn’t need any medical documentation. Make sure you check the race entry requirements when you sign up, as they will differ from country to country.
You’ve also got to think about the weather – is it different to what you’re used to? You’ve got to think about food – will there be something you can eat the night before, are the breakfast options suitable? You’ve also got to think about transport to the starting line, with most races starting early in the morning. It’s never going to be too different to what you’re used to in your home country, but there are those little things that you need to think about in advance so you know you’re prepared.
Read more: Things to Think About When Doing a Race Abroad
As a sport, running is one of the easiest to do without needing special equipment or a lot of time or money. You can do it everywhere and as long as you’ve got a pair of trainers you’re good to start whenever. Hopefully this beginner guide to running will help you to get started.
Let me know if there’s something, in particular, you need help with in this guide to running!
