Running Training Guide for Beginners


Running sports is one of the oldest sports in the world. All over the world, people participate in this sport. Running is utilized as a conditioning method for many other sports. There are also many people who love running by itself. For these people, it becomes their choice sport. Famous runners like Paul Tergat, Usain Bolt and Florence Griffith Joyner are all are household names nowadays.

There are also many variants for running. These variants depend on the distance that people run; for example, some people run marathons such as the Boston Marathon and the London Marathon. These marathons are big events where runners from all over the world come to participate. The winners receive medals to wear proudly for the rest of their lives.

Running tips for beginners

Want to live a healthier lifestyle? Drunkenly agree to run the local 5k? Want to impress the woman next door?. Ultimately I chose to run simply because I want to live a healthier lifestyle. Like many people, I wasn’t sure where to start. Aside from simply tying up the old sneakers lying in my closet and start running. Let me share my 5 tips for new runners.

If you are like me you turned to the internet to try and find someplace to start. Well if you type “beginning running” into a search engine, you will quickly be overwhelmed with information and ideas. I wonder to myself how can something so simple end up so complicated. Well several months, many tantrums, and a great deal of frustration later, I wanted to share the top 5 tips from one new runner to another.

Try to buy a perfect running shoes

This may seem obvious, but I cannot overstate how much trouble you can save yourself by taking 30 minutes to work with an associate at your local running store. They will review your running stride and many times record it so you can see the mechanics of your feet as you run. Who knew that some people’s feet naturally roll outward when the foot lands (Supination) and other’s roll inward (pronation). I certainly did not.

After a few minutes with an experienced runner, they were able to recommend the appropriate type of shoe for my natural running stride. They were also able to help me decide on how much support I needed versus how much cushioning the shoe provided. After being fitted with a proper shoe, the aches in my knees and lower legs (shins and calves) were greatly reduced. Of all the tips for new runners, this is, without a doubt, the most valuable.

Less is More

Running training as with any other exercise requires periods of exertion and recovery in order for the body to adapt and become stronger. Well unlike other activities running requires longer periods of recovery. While sorting through the multitude of plans and advice available on the web as well as through trial and error, the 80/20 rule is the best place to start. 80 per cent of all your running should be at a low or very low intensity. Best advice is if you plan on incorporating running into your life, build up your base and DO NOT OVERTRAIN.

Walking is perfectly fine

If you are just getting into or recently started running training, then you already know that it takes a while to build up the endurance to run for more than a short distance.

Develop Your own Mantra

At the beginning, I struggled with staying motivated. Truthfully, I still struggle with staying motivated. Let’s face it, it is hard to be motivated when you can only run for 30 seconds and then walk for 2 minutes. It can be hard to truly appreciate the small gains you make day over day. Don’t let this struggle get the better of you. Most people who stop running do so in the first week of trying. Appreciate the small gains and celebrate the improvements. Even if you find that tomorrow you can jog for 31 seconds… celebrate the accomplishment.

You earned it. If you begin to have negative thoughts and trust me EVERYONE has them from time to time, develop a mantra to push the thoughts from your mind while running training. “I’ve got this”, “All Walls have doors”, or my personal favourite and fallback “Today, Define yourself” are each examples of good strong mantras. Avoid Don’t, Can’t, Won’t, etc., the subconscious is a powerful thing no need to feed it negative energy.  Soon, you will be able to push the negative thoughts out as quickly as they appear and allow positive thoughts to replace them. This may be the most overlooked of the tips for new runners.

Enjoy Running Training

I would love to tell you that after only a few short months I am running half-marathons and loving every minute of my newly developed and still growing running training experience. The truth, however, is that I am just preparing for my first 5K and while I have come a very long way, it takes work and commitment to wanting to become better. There are no shortcuts to improving your running. Learn to enjoy the process of learning to run. Take a moment on your easy run or during your walk breaks to look around you and see if you can notice one thing that you never noticed before. Enjoy the feeling of accomplishment each time you jog a little further than last time or take a shorter break than you did before.

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