If you've made the decision to start running then The Running Bug's Beginners Guide to Running will answer your questions and advise you on what to do next. You'll find all our tools and advice on this page, but if you're thinking about running for the first time then here are some great reasons to start running.
Improve your mood: There's no doubt about it, one of the main benefits of running is the great feeling you get from blowing away all the stresses and strains of everyday life. Be it running through woodlands, along the street or on a treadmill, when the endorphins start coursing through your system everything might just seem to be a bit more manageable.How to beat the winter blues by running.
Improve your health: Not only does running slow down the ageing process, it will help lower your blood pressure and cholesterol, give you healthier lungs and a stronger cardiovascular system. If that's not enough, running boosts your brain power and can even help improve your sex life!How to go from Couch to 5k training plan.
Running is incredibly simple in essence but you have probably got a few concerns if you haven't run before (or for a long time). Here are some points to bear in mind:
Warm up properly: Start with a five minute walk and then do some dynamic stretches like lunges and leg swings before you start running.Four essential stretches for runners.
Run naturally: Don't worry about technique at this stage of your running life. So long as you've got the right running shoes you'll be moving in the right way so just keep a nice relaxed, upright stance and keep your running style comfortable and don't take huge strides.How to move from walking to running.
Breathing: Your breathing will get heavier but don't worry, your body is very good at ensuring you won't stop breathing! The reason your breathing gets more rapid is because your body is not used to exercise and has to work harder, which will improve in time.I'm out of breath when running, should I be worried?
Don't be afraid to stop: You will get tired and feel like you have to stop but don't worry, take a breather and walk until you're ready to run again. Walking is good for you too so you're still benefiting.Don't be afraid to stop!
Warm down: Walk for five minutes to prevent blood pooling in the legs. Stretch out the calves, thighs, bottom and low back. This will prevent your muscles tightening and can help prevent muscle soreness.Four essential stretches for runners
Setting yourself goals is an important part of running. By setting yourself short-, medium- and long-term goals you will have a focus to your training and benefit from the sense of achievement as you reach your targets.
Short-term goalsWhen you start running, you will need to set yourself some simple goals. Aim to run for 20 minutes three times a week as a starting point. At first you may not be able to run solidly for 20 minutes but don't worry, it's ok to slow down to a walk for a minute or so until you've recovered and can run again. 5k races are a great entry point for beginners and you can enter no matter what your ability.Find 5k Training Plans Here.
Medium term goalsOnce you've run your first 5k your training should provide a great platform to move onto the next most popular race type, the 10k run. Your training should focus on increasing either the duration of your run or the speed (never both at the same time). Depending on your progress, aim to get your first 10k under your belt within 4-6 months of starting to run.Find 10k Training Plans here.
Use our free training tools! The Running Bug has loads of training tools to help you achieve your goals, including a route planner for your runs, a workout diary and an event calendar to store your races and training schedules. Start using our training tools for runners here.
Long-term goalsEven if it seems daunting at this early stage, try and get some long-term objectives for your running. Whether that be losing a target amount of weight or running a new distance, having this at the back of your mind will help drive your motivation. You can always adjust your long-term goals depending on your progress, but consider challenging yourself with a target of running a half marathon (13.1 miles) for full marathon (26.2 miles) in 12 months.Find Marathons and Half Marathons here.
Join a Running Bug Group! Groups are a great place to share your goals and update your progress with The Running Bug Community. Share your training and achievements with other members and you'll get focus and support when the going gets tough. Join a Running Bug Group here.
Running is a blissfully simple sport in essence so you don't have to fork out for loads of gear to try it. However, you will need to make sure you've got the following:
Get a good pair of running shoes: Visit a specialist running shop because each foot is different and you'll need an expert to analyse your foot type and running style to help prevent injury. If you want to find out more about your foot type and how it affects your running, see our article on choosing the right running shoe.
Choosing the right running shoeEach foot is different and, depending on which type you have, will affect your running style. For this reason it's important that you understand your foot type. Read about choosing the right running shoe here.
Clothing: You don't need to invest in any special running clothing at this point, just wear light, loose, comfortable sportswear.
Women runners: Invest in a proper sports bra, for more information see our article about choosing the right sports bra.
Women on the RunA lot of running advice is written by men and for men. We've got a special focus on running for women, looking at unique factors you need to consider when starting to run. See our Running for Women section here.
Now you need a training schedule to help you achieve those goals discussed above. A beginner runner should be looking to run three times a week for 20 minutes as a starting point. This doesn't need to be twenty minutes solid, just aim to be out for 20 mintues and run as much of that as possible and, rather than stopping when you're tired, walk to get your breath back. Don't push yourself too hard, just get make sure you feel like it is a slightly challenging, steady run.
After two or three weeks you should be able to run for up to 30 mins with only a few breaks. At this point you can try a training schedule suitable for beginners training for a 5k race.
Training tools will help you organise and focus your training. The Running Bug has free tools for all its members:
Lots of people start running to lose weight and nutrition is not only important for running, it's essential to your general wellbeing. Here are some nutritional pointers:
1. Keep a food diary: Record everything you eat for a week. This way you can become your own detective and easily spot any glaring errors. Be honest with yourself and cut out the junk food (crisps, chocolate bars) and cut down on starchy foods (bread, pasta and potatoes). Be aware of the different food groups and get a good mix of everything. Find What Foods Runners Need here.2. Eating before the run: As a general rule, you should be looking to spread your food intake over the course of the day to ensure your blood sugar levels don't get too low. If you're new to running then you won't need to worry about taking any food out with you, but you should consume some calories before setting out. Don't overload at any one meal and don't go out running on empty. If you're going to run in the morning and don't have time to digest food, drink a carrot or pomegranate juice before you leave. If you're running in the evening, have an afternoon snack of about 100 calories at least an hour before you go, such as an apple or a third of a flapjack.Read about What to Eat Before You Run Here.3. Eating after the run: If you've just started running then you won't be burning loads of calories so don't go and gorge on pasta after the run. A handful of nuts, seeds or raisins are good post-run. Many people actually put on weight when running due to eating lots of carbs so don't add extras to your diet. Women should be consuming about 1800 calories a day in conjunction with a running plan in order to see steady weight loss of one or two pounds a week, whilst men should have around 2000. While a couple of pounds may not sound a lot, this is a sustainable programme that will ensure the weight stays of unlike a crash diet.What should I eat after a run?
4. Hydration: As with your diet you are trying to be an efficient, healthy machine, so aim to drink water throughout the day but spread it gradually over your waking hours. A simple way to make sure you are hydrated is to check your urine runs clear before heading out for a run. Again, a good, even spread is what's best; your body wants consistency and is not going to thank you if you flood it before or after running.Hydration advice for runners.
Once you've got the running bug, the last thing you want is to get an injury and be stuck indoors. One of the best ways to avoid injury is to take recovery seriously; it will also ensure you get the maximum benefit from your exercise as your muscles rebuild. Recovering is an often overlooked but crucial part of running and it's during recovery that you grow stronger. Your workouts wear you down; recovery is where you build yourself back up to better than you were before.
1. Avoid over-training: Over-training is characterised by a decline in performance, often accompanied by trouble sleeping, moodiness, a change in appetite, and a lack of enthusiasm for training. If you suffer from these then you know it's time to take a rest.The importance of resting for runners.2. Recovery techniques: Although you shouldn't suffer from over-training at the start, recovery can be a pleasurable part of your training schedule and should include sleeping well, getting massages and eating a healthy diet. More difficultly, it also means having faith that days off serve you, and dialing back the intensity of your workouts periodically so your body can catch up with the overload you've placed on it as your training progresses.Five reasons to take recovery seriously.3. Injury treatment: If you are unlucky enough to get an injury, you'll find articles on how to deal with them in our injury and health section.
Now you're armed with all you need to know to start running. If you have any questions about any of the points above or anything else about starting to run, leave a comment below and we'll respond.
If you're not already a member of The Running Bug then sign up and join the 4,000 other people that are getting the bug every month. Make sure to complete your profile by adding a picture and completing your bio and reasons for running. Next stop by to say 'Hi' in the 'Introduce yourself' forum and join one of our running groups to start connecting with all the other Bugs. You can also join us on Facebook or follow us on Twitter to keep up to date with all the latest running news and events.