Tips for Beginner Runners
Written by Bea Francisco, BKin, MSc, MPT
Are you new to running? Hit the ground running with these tips for beginner runners:
1. Start Slow, with Short Distances
The most common reason runners get injured is because they simply do too much too soon. Even athletes from other sports need to be gradual when starting a new running program!
A great way to be gradual is to start with short interval of walking and running.
For example (adapted from www.TheRunningClinic.com):
This is a very gradual running program created by The Running Clinic. The goal of this 8-week running program is to be able to run 30 minutes continuously.
If you would like to get a full program, click here to visit The Running Clinic's webpage and download the program for FREE.
2. Run More Often
Wait..... doesn't this contradict #1?
Not if you do shorter runs, on more days of the week!
This allows your body more time to adapt and be less prone to injury.
For example, your body will likely respond better to running 1km on 4-5 days of the week, rather than 5 km only a week.
3. Listen to Your Body
Don't ignore soreness or pain!
Adjust your training based on your symptoms. Stop your running and take a rest day or two, then try a shorter run next time.
Your body will tell you if you're overdoing it.....so it's important to listen to it! If the soreness or pain persists, we can help!
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Blog post written by co-founder and physiotherapist Bea Francisco, BKin, MSc, MPT