Top 5 beginners running tips..
Many of you like the idea of being able to run your first 5k but are often intimidated by the
thought of doing so or get started and then run into trouble.
I truly believe EVERYONE has it in them to run 5k and that it comes down to structure, pace and
progression along with commitment and determination on your part.
Here are my top 5 running tips that will get you to that elusive first 5k ☺
TIP 1: Pace
Pace is by far the most common reason women don’t get to 5k.
Running too fast means you are setting yourself up to fail because your cardiovascular fitness is not there yet to keep up and your heart and lungs are having to work too hard which is why you get puffed out and have to walk.
Run slower than you think you should and then take it down another notch or two.
Running slower will build your aerobic base and give you something to build on – if you can’t run 10 minutes straight it means you are running too fast.
Whenever I run with a client who is struggling it is ALWAYS about pace. It is not unusual for me to have someone who struggles to run 5 or 6 minutes run 20 or more minutes in that session with the only change being the pace and once we get this right there is no stopping them and it will be exactly the same for you.
TIP 2: Confusing the body’s energy systems with being unfit.
When we first start to run (usually for the first 3-5 minutes) our aerobic system does not kick in right away and for the first few minutes of running we are utilising our anaerobic system, which is why we feel uncomfortable and unfit.
To get past this a good way to start is to walk at a fast pace for the first 5 minutes to make sure our aerobic system has kicked in first making it easier to breath.
If you want to run it this is why it is important to start out slowly and not over cook it in the first 5 minutes.
TIP 3: Have tangible stepping-stones to aim for.
This can be in the form of adding another minute or so of running each session to markers on your running route.
If you are running around the streets close to your home you may pick a landmark to run to and then plan the next landmark for your next run so that each time you are running further.
TIP 4: Don’t do too much too soon.
Once you get the bug it is very easy to want to run everyday and further and further all the time.
This almost always leads to injury so when you start to run follow a plan and stick to it.
All good running plans will build in recovery weeks and follow the principle of 10 – 20% progression on long runs.
Following these guidelines will mean you can run without risk of injury because there is nothing worse than just getting into running and to sign up for your first fun run only to fail before you get to the start line due to injury.
Running 3 – 4 times per week is ample.
TIP 5: Running shouldn’t be hard all the time.
Running is a challenge and perhaps why most women take it up in the first place but not every session should be hard.
In the first phase of your training of course all runs will feel challenging until you build your base but once you have done that you need to be sure that most of your runs are easy – if they aren’t you need to adjust your pace.
To improve you will schedule in speed workouts but you would only include 1 or 2 of these each week – not every time you run.
Building a strong running base is all about slow and easy runs and only once you have established a nice strong base do you add speed sessions.
This ensures you don’t get injured but it also makes the whole process much more enjoyable knowing that you don’t need to smash yourself every time you lace up your runners.
thought of doing so or get started and then run into trouble.
I truly believe EVERYONE has it in them to run 5k and that it comes down to structure, pace and
progression along with commitment and determination on your part.
Here are my top 5 running tips that will get you to that elusive first 5k ☺
TIP 1: Pace
Pace is by far the most common reason women don’t get to 5k.
Running too fast means you are setting yourself up to fail because your cardiovascular fitness is not there yet to keep up and your heart and lungs are having to work too hard which is why you get puffed out and have to walk.
Run slower than you think you should and then take it down another notch or two.
Running slower will build your aerobic base and give you something to build on – if you can’t run 10 minutes straight it means you are running too fast.
Whenever I run with a client who is struggling it is ALWAYS about pace. It is not unusual for me to have someone who struggles to run 5 or 6 minutes run 20 or more minutes in that session with the only change being the pace and once we get this right there is no stopping them and it will be exactly the same for you.
TIP 2: Confusing the body’s energy systems with being unfit.
When we first start to run (usually for the first 3-5 minutes) our aerobic system does not kick in right away and for the first few minutes of running we are utilising our anaerobic system, which is why we feel uncomfortable and unfit.
To get past this a good way to start is to walk at a fast pace for the first 5 minutes to make sure our aerobic system has kicked in first making it easier to breath.
If you want to run it this is why it is important to start out slowly and not over cook it in the first 5 minutes.
TIP 3: Have tangible stepping-stones to aim for.
This can be in the form of adding another minute or so of running each session to markers on your running route.
If you are running around the streets close to your home you may pick a landmark to run to and then plan the next landmark for your next run so that each time you are running further.
TIP 4: Don’t do too much too soon.
Once you get the bug it is very easy to want to run everyday and further and further all the time.
This almost always leads to injury so when you start to run follow a plan and stick to it.
All good running plans will build in recovery weeks and follow the principle of 10 – 20% progression on long runs.
Following these guidelines will mean you can run without risk of injury because there is nothing worse than just getting into running and to sign up for your first fun run only to fail before you get to the start line due to injury.
Running 3 – 4 times per week is ample.
TIP 5: Running shouldn’t be hard all the time.
Running is a challenge and perhaps why most women take it up in the first place but not every session should be hard.
In the first phase of your training of course all runs will feel challenging until you build your base but once you have done that you need to be sure that most of your runs are easy – if they aren’t you need to adjust your pace.
To improve you will schedule in speed workouts but you would only include 1 or 2 of these each week – not every time you run.
Building a strong running base is all about slow and easy runs and only once you have established a nice strong base do you add speed sessions.
This ensures you don’t get injured but it also makes the whole process much more enjoyable knowing that you don’t need to smash yourself every time you lace up your runners.
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