Running Tips For Beginners - 5 Tips To Avoid Injury - youbetterun.com

Running Tips For Beginners – 5 Tips To Avoid Injury


A man standing on a train track

Running tips for beginners, can help you get started running comfortably and safely. It is an important first step in getting fit, but running tips for beginners should not be expected to take the place of good exercise habits. Beginners need to start slow and build up their running skills. They can increase their speed and endurance by following good running tips, but they should also keep their body strong and avoid injuries by paying attention to how they move and how they stretch their muscles before, during and after workouts.

Keep A Training Plan – The First Running Tip For Beginners

A person standing on a sidewalk

The first running tip for beginners is to keep a training plan that doesn’t just involve one run. Training plans that include a two week cycle with one long run, one of five minutes and one of fifteen minutes, for example, is more effective than training plans that feature one long session and one of five minutes. A two-week cycle that includes a three-day schedule with one run, two sessions of three minutes and an hour walk, and one short session of one minute and ten seconds of swimming or cycling will be much more effective than a two-week training schedule that features two one-hour sessions of swimming and cycling and one session of running. This type of short-run training schedule provides a base for adding intensity as the beginner progresses toward longer distance runs.

Another important running tip for beginners is to add variety in the schedule and to develop a running schedule that incorporates varying levels of intensity and recovery time. Beginners should start out by running long distances one to two days a week with a long recovery between those sessions. As they become accustomed to the physical demands of running, they can gradually introduce shorter runs with fewer recovery periods. They can then progress to five minute sessions, followed by longer jogs, before they begin running again without stopping for a rest.

Warm Up And Cool Down As Efficiently As Possible 

A man and a woman walking down a street

Third running tips for beginners is to warm up and cool down as efficiently as possible throughout the run. There are two basic methods for warming up and cooling down: jogging slowly and running at a steady pace. Both methods get the body into shape but the first method builds endurance, while the latter puts stress on the body. For example, a runner who is running slowly (without stopping) and then jogging gradually can work their leg muscles for about an hour during each session. This type of exercise not only improves the ability of the leg muscles to run but it also helps to avoid injuries, such as pulled muscles and shin splints.

The final among the 10 minutes of running tips for beginners must include strength training, which includes using free weights or kettlebells, weight machines, tennis balls, or ankle weights. Strength training builds lean muscle mass, which in turn, makes it easier for runners to maintain their running speed. Additionally, as runners build up their leg muscles they are also developing their core, which helps them to better handle themselves in the event of a fall. This aspect of strength training helps to reduce the chance of injury to the lower back and is especially important for beginners who have lower back issues. After all, one of the biggest concerns of most new runners is injury.

Drinking Plenty Of Water

Of course, drinking plenty of water is another one of the best running tips for beginners that will help them stay motivated. Without water, a runner’s body will become dehydrated. This can lead to fatigue, pain, and low energy levels. Plus, a runner who is not properly hydrated may become irritable when running long distances. A glass of water will put a runner in the optimal state of hydration and help them to be more focused during their runs.

Finally, one of the most important running tips for beginners is to warm up and cool down properly. This means that when a runner is running they should engage their muscles through the entire range of motion; this includes extending the arms, and working through the entire torso. Likewise, when a runner is cooling down they should engage their muscles in the same range of motion but perform them slower. This will ensure that the muscles are adequately stretched and also that they are more relaxed so that the muscles do not tense up once they are at the end of a long run.

Last Words

Running tips for beginners are not easy to follow. However, if a person is dedicated to following them and using them correctly, they can help to eliminate many injuries that could occur on a run. Runners should always train with at least one other person. They should also run slowly and steadily for the first three to five minutes of each long distance run. And, finally, they should eat right by eating protein and staying hydrated by drinking plenty of water.

Subscribe to our monthly Newsletter