Running can be intimidating at first, especially when it feels like you can only run for one minute without feeling worn out. But once you know where to start, you’ll be a better runner in no time.
Find out everything you need to know about getting started with running with our ultimate beginners running guide.
1. Fuel Your Body, Fuel Your Run
Running takes up a lot of energy, so preparing your body before a run is crucial. Consuming a protein shake around 20 minutes before your run can help to prep your body, while a post-run protein shake could help to support your muscles and aid your recovery.
The key to building up your running stamina is to start off with a slow jog or even a walk, before working your way up to longer, faster runs. If you push yourself too far at the beginning of your running journey, you may run the risk of injury, so it’s important to work your way up gradually.
Our Top 3 Beginner Running Goals
Increase your duration: whether it’s 5 minutes a day or 30 minutes a day, gradually start to increase how long you’re running for and decrease your walking time with every run.
Increase your pace: aim to cover more distance in the same amount of time by slightly picking up your pace once a week or whenever you feel ready. Each time, you’ll want to aim for a pace slightly higher than your normal run – but not a sprint.
Increase your running frequency: once you’re into the habit of going for regular runs, try to add an extra run into your week every now and again.
3. Establish a Running Routine
Creating a running routine when you’re a beginner can help you to stay focused and consistent with your runs. Everyone’s schedule and commitments are different, but as long as you plan a few runs in a week, you’ll be off to a good start.
If you find yourself struggling with motivation, it can help to have a run planned in that you don’t want to skip, and it can be even more helpful to exercise with a friend to keep yourself motivated.
4. Kit Yourself Out with the Right Running Gear
The right running gear can make a big difference to your running experience as a beginner. If you’re uncomfortable or wearing shoes that don’t give you the right support, you could be increasing your risk of injury and you could be more likely to give up on your running goals.
We recommend making sure you’re kitted out with:
A supportive sports bra
Proper running trainers
Reusable water bottle
It doesn’t really matter what you’re wearing, as long as you’re comfortable, but making sure you’ve got decent running shoes is important. Comfort and support are key when you’re shopping for running trainers to help reduce your risk of injury.
Warming up your body before a run is also a key part of achieving your running goals. Check out our ultimate Garden of Life warm-up guide here: