Top 10 Tips: Beginner’s Guide To Running

Guide to running

Feeling inspired by the London Marathon? Or maybe you have all the gear, but still no real idea?

Here’s our top 10 tips to help beginners get into their stride and own their marathon dreams! (TIP: maybe start with a 5k!)

1. Invest in the right pair of running shoes

Good-quality running shoes to protect your bones, muscles, joints and tendons. Buy from a specialist running shop where you can get expert advice and a perfect fit. sell a variety of different running shoes and will donate up to 4% to your favourite cause.

2. Go for distance rather than time (Think tortoise and hare…)

Slow it down, be patient, and don’t worry about your pace. There are some great gadgets to help you track your distance and progress.

John Lewis have a wide and of fitness technology including sports headphones for motivation to wristbands to track your workout.

3. Run tall, run relaxed

Run with your arms and shoulders relaxed, and elbows bent. Keep an upright posture and a smooth running stride, striking the ground with the middle of your foot. If this doesn’t come naturally, some well-fitted trainers could help your technique.

4. Set encouraging (but achievable) goals

Break down your aspirations into daily, weekly, and monthly goals. Start small and set yourself a short-term goals you can build on such a your first mile, 5k… or a sponsored charity run to raise donations for your favourite cause!

5. Remember to rest and recover – it’s essential!

It’s common sense that resting is beneficial for injury reduction, and to prevent overuse. Plus, did you know it takes your body almost two weeks of non-activity before you start effecting your progress or performance level? Take a break (skip the kit-kat).

6. Join a running group

Though you should do some solo runs, there are many benefits to running with a group. Along with sharing ‘the burn’, the achievements and added social events are always fun!

7. Build mileage gradually

Adding miles too quickly can lead to burnout and injury. So increase your long run runs gradually and stagger them to every other week.

8. Take walk breaks

You’ll still be building your endurance to longer runs and you’ll have more energy and a faster recovery.

9. Mix it up!

Running the same route over and over again can become boring. Keep your running interesting by adding variety. Add weights and alternative cardio routines to your workout to improve your core strength.

10. Whenever and wherever

Run whenever it’s convenient and wherever you can enjoy your run! Keep it regular and you’ll keep yourself motivated.

So, all set? Register for your spot at the 2017 London Marathon

Find out more about Heads Together, their work to eliminate mental health stigma, and apply for a 2017 marathon place