11 tips that will help you become a better runner when you are just getting started
You’ve recently gotten into running? For the first time you are tracking your time.
You’ve been consistently running a few times a week now.
You want to get increase the pace a little.
But the trouble is…
You just don’t seem to get getting any quicker or more comfortable running. Whether you run short or long your pace is always the same.
I’ve been exactly where you are right now.
And I’m here to help women just like you, who are looking to take that first step in making a positive change in their life today.
Let’s look at few of my favourite beginner running tips I wish I’d known when I was just starting out my running journey.
1. Vary the pace
If you want to start getting a bit faster, it’s important to include a mixture of faster and slower runs. Getting comfortable running at the same pace for every run is great if your goal is to build endurance but isn’t going to help you get quicker. Try to include one easy paced run, one faster session and one long run into your week. If you can commit to these three types of runs, then anything outside of this should be additional easy paced runs.
2. Don’t get intimidated
Everything can seem so advanced now with the fancy kit and technology. Try not to get intimidated or overwhelmed by all of this. I’m a big believe in the ethos ‘comparison is the thief of joy’. Run your way, for your reason and focus on YOU. Don’t get caught up in comparing yourself to every other runner out there.
3. Embrace strength training
Core work and strength training are hugely important, both in reducing your chances of injury and improving your running technique so you can get quicker or run for longer. For instance, on longer runs, we get tired and our muscles get lazy. SO many running related niggles trace back to weakness in our glutes or tightness in our hips. Even just doing five minutes a few times a week of targeted exercises will reap significant rewards.
4. Make time for recovery
It’s hard to make any progress when you’re stressed out, pressed for time or overwhelmed. You are unlikely to even try. Sound familiar? When you respond, recover and adapt well, stress makes you better. But when you don’t respond effectively, stress can break you down and increases how long it takes your body to recover. You don’t need to overcomplicate it; it can be as simple as getting outside in nature daily or taking a few deep breaths with your morning cup of coffee.
5. Just enjoy it
One of the simplest but widely shared pieces of advice. It so easy to get caught up in the pressure to get faster quickly and doing what you feel you should rather than what feels good. Find a place that you really enjoy going to, whether it’s your local park or trails. Let go of all expectations and pressures and just run for the pure joy of running.
6. Set realistic expectations
Choose a plan that fits with your lifestyle, you want to commit to something that you can consistently do week after week. Following a realistic plan will help you reach small goals and more importantly feel good about getting there. If you can only run three times a week don’t choose a plan that tells you to run six times a week. You’ll end up focusing on the runs you missed rather than the ones you did.
7. Get an accountability buddy
Whether that’s a friend, joining a local running club or enlisting the support of a coach. The one thing I’ve learnt on my own running journey is that having the support of someone who understands the challenges, can help you build small positive habits and give you the accountability to drive you forward to achieve your goals, is the fastest way to make your dreams happen.
8. Include short intervals
Whilst there is nothing wrong with plodding along at the same pace, including some shorter intervals once a week will help move you towards your goal of getting faster no matter what distance you are training for. Try starting with one-minute efforts followed by a one-minute recovery jog or walk. Begin by doing four of these and if you can sustain this try adding another one-minute effort on the following week. Don’t forget to include a warmup and cool down.
9. Fuel your run
For many runners the reality is that a good diet made up of mostly whole foods will minimal processing is more than enough. Try to include healthy fats such as nut butters, seeds and avocado and a wide variety of colourful fruit and vegetables. And if you can choose local or organic foods when possible. This will help to adequately fuel your runs but will also help to reduce inflammation and promote recovery.
10. Run easy runs easy
Some days these runs will feel harder than others but the main this is to run at a super comfortable pace that is conversational even if it means slowing the pace right down. It can be so easy to get caught up in trying to run that little bit faster and you might find yourself walking intermittently even if you don’t need to. If this happens, I normally finding sticking on a short podcast or audio book helps to keep you going.
11. Celebrate tiny wins
I'm a big believer in celebrating your successes no matter how small they are. Feeling successful is the single most important skill in behaviour change, helping us to wire in new habits and motivating us to do more. The ability to pat yourself on the back instead of beating yourself up allows you to plant tiny seeds of positivity that you can start to nurture, and watch grow.
I’m so excited to follow your progress and can’t wait to see where running takes you next.
I’d love to know how you get on with the tips above. Let me know in the comments section below what advice you would give to someone who is just starting out their running journey?
Feeling inspired?
Why not check out my next blog post 5 inspiring Ted Talks for women who want to run an ultramarathon? Click here to read more.