40 years running and run coaching has taught me that there are 5 key components to getting started.
By: Christian Orr, Head Coach 180Cadence Run Coaching.
Getting started
Running is one of the most rewarding forms of exercise—but knowing exactly where to start can feel daunting. Social media can be a fantastic source of information, but can also be your worst enemy- full of contradicting opinions and advice. These five simple start up tips will cut through all of the waffle, and will help you start your journey into the fabulous world of running.
1. Start with small steps… Build your mileage gradually
One of the most common mistakes new runners make is doing too much too soon. Rapidly increasing distance or intensity can lead to burnout or injury. If you’ve never run before, then start with a walk/run strategy, which involves alternating short intervals of running and walking, such as 1 minute of running followed by 2 minutes of walking. Gradually increase the running time and reduce the walking over several weeks. Remember to listen to your body—progress will come, but consistency is key.
2. Focus on good running form
Good running form can prevent injury and improve your overall efficiency. Every person has their own unique running style, and it’s important not to try to force your run form, as this could lead to injury. When running think about keeping your posture upright but relaxed, your shoulders back, and your arms swinging naturally as you move. Aim to land with a mid-foot landing rather than on your heels, and aim for short, light steps. A run coach can help analyse your run form, and talk you through simple steps that you can take to improve your running efficiency. Efficiency= free speed!
3. Invest in proper running trainers
Proper trainers doesn’t mean going out and buying £250 carbon shoes. A good pair of normal running trainers will provide support and cushioning to help reduce impact, especially on your joints and muscles, but remember that trainers are a completely personal choice. There are so many makes and brands – don’t be afraid to try out several pairs until you find one that works for you. When you do find a pair that works, buy more than one of that pair, as running trainers don’t last forever! Manufacturers are constantly changing their shoes and designs, so the pair that fits perfectly now might be really uncomfortable when they bring out the next version.
4. Prioritise recovery and sleep
Rest days are perhaps even more important than training days. Your muscles need time to recover and strengthen, and you need to give your body time to absorb the training that you have done. Incorporate at least one or two rest days each week, and don’t ignore signs of fatigue or pain. If your body is telling you that you need to rest, make sure you listen to it!
It’s also really important to stretch after each run, refuel correctly to help repair your muscles, and get at least 8 hours sleep a night. This can be hard with a hectic lifestyle, but sleep is the best, easiest and most efficient form of recovery.
5. Set Realistic Goals and Track Progress
Setting goals and targets can give you motivation and direction, and tracking your progress is essential in seeing how you are improving. Always start with achievable goals and targets, like running a mile without stopping or competing in your first Parkrun. The Xhale training platform is a fantastic and easy way to track your runs, log your distances and record how you feel during each session. A Run Coach can help tailor your training specifically to your individual needs and goals, and can plan your sessions around your busy work and home life.
Whatever your goal, whatever your target, whatever race you are thinking about entering, just remember that running is a gift and really you’re only ever competing against yourself.
Every runner starts somewhere. The most important thing is to enjoy the journey and be kind to yourself along the way. With patience, the right approach to training and a positive mindset, running can become a powerful tool for both physical fitness and mental health.
In this modern world of social media dominance, it’s important not to believe the click bait! We’ve all seen the Instagram stories that have the title ‘Secret to a fast 5K!’ or ‘Easy way to get fast quickly!’. These misleading statements are designed to encourage you to click on the story, thus increasing their views and potential revenue. The truth is there is no secret or easy way! To get better and faster at running you need time, and you need to work hard at all of the elements of running. Speed comes with building a big aerobic base, interval sessions, threshold runs, VO2max sessions and race specific training. Add all of these together, and you have the recipe for big improvements, but patience is key.
However, the most important thing about running is that you need to enjoy it! Running is amazing for both your body and mind, but remember to relax, have fun and enjoy it. Too often I see athletes focusing so hard on goals and hitting specific times that they forget to enjoy what they are doing. This inevitably leads to despondency, a lack of motivation and in some cases athletes giving up running altogether. Whatever your goal, whatever your target, whatever race you are thinking about entering, just remember that running is a gift, and really you’re only ever competing against yourself.
About the author
Christian is Head Coach with 180Cadence Run Coaching, having been a runner for over 40 years. He has achieved success in running races over various distances all across the world, and has represented the GB Age Group team in both Triathlon and Duathlon, racing at a number of European and World Championships. Christian has developed a vast knowledge in all things running, and his experience of training and running at the highest level has fuelled his passion for coaching. He is a Leader In Run Fitness with British Athletics, and a UESCA qualified Endurance Running Coach. Christian now thrives on sharing his passion for running with others.
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Email: caroline@trainxhale.com