MyFit

Our MyFit Blog aims to engage and inform so that we can collectively empower everyday athletes to better their best with every run.

How to get started with running this January!

Our 10 Top Tips for New Runners

As 2023 rolls around, are you thinking about starting to run for the first time or returning to running after a long break? Perhaps you’re inspired by stories of amazing athletic feats or that runner you see smoothly gliding through the park, or you’re just looking for a way to be a bit more active, boost your fitness and spend more time outdoors!

Running has a range of benefits for both our mental and physical wellbeing. With millions of people worldwide of all ages, abilities and backgrounds getting into running, there are also thousands of theories out there about how to get started.

With that in mind, we’ve done the hard work for you of distilling those into our top 10 tips for a stress-free and successful introduction to the wonderful world of running.

1. Take it slowly

One of the biggest causes of injuries in new and returning runners is overtraining.

If you go out too hard, too fast, or too often before you’ve built up a solid base, you significantly increase your injury risk. In these early stages, listen to your body – when running, do so at a pace that you can still hold a conversation, or at least where you’re not struggling for every breath.

2. Make “Just getting out there” a habit

Given the volume of material out there in books, magazines and on the web, it can be easy to get bogged down in weeks of research, reading and planning when you’re first getting started.

We’ll share a secret though - starting out running is no more complicated than moving and doing so regularly. Aim for 2 to 3 times a week, running or even run/walking for 20 to 30 minutes. If you have the time, make one of those a longer run or run/walk for 40 to 60 minutes, over the weekend.

3. Running buddies and playlists

Having someone to run with can be a great motivator and habit former! Not only can they help you get through a particular session but knowing that someone is out there waiting for you to turn up will get you over that initial hurdle of just getting started.

If taking a buddy with you is not possible, pop in some Bluetooth headphones for your favourite tunes, or try a call with a buddy and go on a virtual run together!

4. Ignore pace and stats (at least for now)

While watches, heart monitors and other tools can be great for monitoring your progress as you start developing that running habit, in these early days, try not to look at your fitness tracker or app, at least until you’re finished. Just focus on time on your feet and the good vibes your body and mind are sending back to you.

5. Walking is totally acceptable!

Every successful runner out there had to learn to walk before they could run.

You shouldn’t expect to be able to strap on your running shoes and suddenly run for a solid 20 minutes or more from day 1. An excellent way to start is by doing a mix of running and walking. For example, try running for a short length of time, say 30 seconds, then walk for the same duration and keep alternating between running and walking until your 20 minutes are up.

The goal is to keep moving for that block of time until eventually, you can work up to running for the entire time.

6. Get the right shoes for you

One of the best parts of running is that it’s a relatively inexpensive sport to get involved in – you don’t need the latest fashion gear, you just need clothes that are comfortable to run in and that will breathe well, and wick sweat away. However, the one piece of equipment you should invest in if you can, is a good pair of running shoes, you can explore the range of running shoes at The Athlete’s Foot.

Trust us – the wrong shoes can not only take away the enjoyment of running for you but contribute towards serious injury in a relatively short space of time. Your local Athlete's Foot store and their MyFit 3D experience is a great place to start – every pair of feet is different, and they’ll help you find that perfect fit for yours. Book an appointment to have the experts get you fitted for the right shoes.

7. The basics of running technique

As you start to develop your running habits, you should spend some more time on running technique and style – this is one thing that even the most experienced runners continuously work on. Doing so will continue to improve how efficiently you run and how much you enjoy the whole process.

While a good running coach can help you with your technique, for now just think about trying to make the process comfortable.

Try to avoid “heel strike” which tends to happen when you stride out too far in front of your body, and your heel hits the ground first – this slows you down and causes a lot more impact on your body. Think about landing on your midfoot or forefoot, with shorter, quicker and lighter steps. Keep your chin up and eyes level on the horizon, lift through your heart and lean your whole body slightly forward from the ankles.

8. Don’t forget to hydrate

Hydrating well the night before a run (and afterwards) is a must. Unless you’re out there for more than an hour, drinking during your run doesn’t provide much benefit and can often lead to more issues than it solves, as the fluid won’t have time to be absorbed and will spend its time sloshing around your stomach.

Hydrating after a run, both with water and some electrolytes, will help your recovery and give your body a hand in adapting to your new habit!

9. Make time for recovery

Recovery is where your body adapts and improves, not during a workout itself. Make sure you’re giving yourself plenty of rest in between your runs in these early stages.

End each run with a walk to allow yourself time to cool down and make sure to go through some cool-down stretches every time. If you can, get some yoga or Pilates in during the week and treat yourself to a good massage at least once a month. The tighter your muscles are the greater the risk of injury – make sure you look after them!

The Athlete’s Foot has a range of Exercise Recovery accessories that will help to support you to have a better recovery after a run. Whether it’s compression ice packs or a foam roller to help stretch out tight muscles.

10. Mix it up!

If you spend every day running the same roads or paths at the same speed, not only will your motivation suffer, but you’ll also find your running ability standing still as well.

Variety is critical for keeping things exciting and making you a better runner – explore new routes, introduce hills (up and down), trails, grass, stairs, sand, track, whatever you have at your disposal. The more your body gets used to moving on different surfaces, the better overall runner you will become.