Are you looking to get into running but don’t know where to start or how to prepare? Look no further we got you covered.

When it comes to running it seems like the most simple and obvious thing to do. But as simple as running is it can also be very easy to get injured if you are not prepped. Weather you are looking to get back in shape or are training for your first race these tips can be of great use for the new runners out there.

Make Sure You Are Wearing the Right Shoes

It sounds so obvious, and yet, you see countless people every day running in shoes that offer no support, and then wonder why they have sore feet and don’t like running. You don’t need to spend a fortune on your new running shoes, but you need to invest in a right one that’s going to support your foot, especially if running is brand new to you. There are a plethora of styles out there and if you’re a total beginner you may not know where to start. Best thing is to visit a running shoes store and getting gait analysis and consultation. They can tell you if you overpronate (this is when your foot rolls in when you land) for which you’d need more structure in your shoe, or if you require a neutral style. Often people think they need support when actually they need cushioning. If you’re a neutral runner you shouldn’t need built up shoes that maintain your foot positioning but you may need shock absorption. There are a lot of options.

A Good Sports Bra is a Must

Again, this one seems really obvious. But with so many choices today it is hard to know which one is just right for running. For women, it is vitally important to invest in a well-fitting sports bra which will not only help you run, but is important for your breast health. No matter your size, running can put your “ladies” through hell so invest in a great high impact sports bra which has been properly fitted.

Warm Up and Cool Down Properly

In time, most runners will discover their own warm-up style, but regardless of this you want to ensure you mobilise your joints and activate the right muscles at home before you set off. Begin at a very easy pace, and factor in heel flicks and high knees. But don’t forget, the part that really matters is after your run. As tempting as it is to just hot the shower or sit on the couch after a run don’t neglect that a proper cool down is essential.

Try this combination of the best cool down exercises. Key areas to remember are:

  • Your spine (lie down on the floor in front of the TV and move through some gentle twists)
  • Your hamstrings (with your knees bent hug your head down to your knees and then push up and straighten your legs – maybe while the kettle boils)
  • Your hip flexors (try the classic pigeon – you can even do this in bed).

Also a good idea is to invest in a foam roller.

Try Not to Run Too Much Too Soon

As tempting as it may be don’t! Listen to your body and avoid excessively increasing your running training in short periods of time you’ll just increase your risk of injury. Instead, stay consistent and gradually increase your running while listening to your body.

Identify Your Pace

Everyone has a natural pace. That’s not to say you can’t get faster, but when you’re starting out there will be a speed at which you naturally run.

Don’t Use Running as an Excuse to Over Eat

Running is one of the most effective exercises for burning calories and you will likely see a spike in appetite. Just because you’re running doesn’t mean you can eat anything and everything you want. You will need to replenish carbs but stick to healthier carbs like sweet potato. And don’t forget the protein to help you rebuild those muscles.

Don’t Forget Strength and Conditioning

While running is amazing don’t forget about strength and conditioning especially moves like deadlifts, lunges and weighted step ups that will increase your core strength. Your joints take a serious hit when you’re running and the best way to ensure that they don’t get hurt or worse torn is to strengthen all the muscles that connect them.

For Runners Carbs are Important

You have to fuel your running correctly. Because if you don’t you may negatively impact your overall running performance. To insure the quality of your running don’t forget to eat some complex carbs couple of hours prior to running.

How You Breath Matters

New runners should focus on their breathing in the first few months of building up their endurance. In doing so, you’ll increase your general endurance and be able to run further. Learning how to breath while running will go a long way. Best way to start is with 3 in and 3 out. This means taking a breath very three steps, before exhaling for another three steps. This will also help you develop your natural running rhythm.


If done properly running is an amazing sport and it can benefit your health greatly, help you build endurance, lose weight and enjoy the great outdoors.