Are you new to running or thinking of taking it up? Well our running experts have put their heads together to give some of their best advice for newbies. Here are our top running tips for beginners!
Get A Gait Analysis
Step one is finding the correct running shoes. Everyone has a unique gait, and therefore its important to find a runner that compliments that. This is not only to ensure your run is comfortable but it will also help in avoiding injury.
At The Edge Sports Shop our expert running team have been carrying out gait analysis since 2007! We have fitted thousands of shoes ensuring our customers are getting the most out of their your running whether they’re a beginner or an experienced athlete.
You can find more information here: https://www.theedge-sports.com/pages/gait-analysis/
Find Safe A Safe Route
Find a route that allows you to focus on your run. Having to stop/start due to traffic lights or busy roads you need to cross can interrupt your flow and enjoyment. In Cork there are plenty of run friendly spaces such as The Lough, The Marina, Tramore Valley Park and Fitzgerald Park.
Fit Your Run Around Your Schedule
The best time to run is one you can stay consistent with. Fit it in around your daily schedule. Some prefer running in the morning if it’s more convenient and others in the evening. Some staff here at The Edge even run on their lunch time!
Running first thing in the morning kicks off the day positively and the endorphins released will make you energised and happy! When running in the evening you will benefit from your lung capacity being at its max so you should be able to run longer and faster.
Pace Yourself
You shouldn’t start a run at a fast pace. It’s better to start slow and finish fast. This makes sure your muscles have time to warm up but will also help ensure you have enough in the tank to finish the run.
Purchasing a run watch with GPS will allow you to track key running metrics. These will include your pace, distance and some also include heart rate. Watches are also lighter and more comfortable to run with than a mobile phone making them a great investment.
You can check out our wide range which includes models from Garmin, Polar and Coros here: https://www.theedge-sports.com/tech/electronics/watches
Walk If Required
Leave you ego at the door. If your body is signalling you need to stop running then do so. There is no shame in walking when the situation requires it. When you’re starting out walking will almost certainly be a part of your initial runs. In time as your body adapts you will soon no longer feel the need to!
As you progress many runners follow the 80/20 rule. 80% of your runs should be at an easy pace and 20% at race pace.
Never Miss Two Runs In A Row
Don’t worry if you miss a scheduled day. But try to never miss two in a row unless you’re injured or are in a rest period. Even if it’s a shorter run than you planned try to fit it in to keep the momentum going.
Making this a rule will ensure you stay consistent with your running.
Warm Up And Cool Down Properly
Warming up your muscles prior to your run will help reduce your chances of injury. So do some warm-up exercises to prepare for your run. This is particularly important on cold days.
By the same token, doing a warm down with some static stretching is beneficial for recovery after your run. Getting into the habit of warming up and cooling down will put you in good stead going forward.
Set Yourself A Goal
Setting a goal is imperative. Without one is like setting sail without a destination. It will give you direction and keep you motivated. If you’re off the couch a 5k is a good distance to aim for. Once you have reached that look to aim for a 10k. It doesn’t always have to be distance orientated. You can look to achieve a time, a distance, a specific event or a set amount of runs you want to accomplish a week.
Find A Running Buddy
Having someone to share the journey with you can help keep you motivated. Not only will you be less likely to skip a run the encouragement from a running buddy will help push that little bit harder.
If you have someone to run with you also have help should you need it. Sometimes injuries occur mid-run and should it be serious enough you require assistance it’s much better having someone you know there to help!
Stay Hydrated
Hydration is key. Ensure you’re drinking enough fluids. Hydration tablets are a great purchase which will also replenish the salts and minerals that disperse from the body when sweating.
Dehydration not only affects performance but can also be dangerous. Try a few different brands to find one that you like. We currently stock the likes of Maurten, Precision Hydration, High 5, Saltsticks and many more!
Stay Visible
It’s a good idea to wear visible clothing when running outside. During the day hi-vis yellow is best, whilst at night reflective gear is optimal.
Many running clothes included hi-vis/ reflective detailing however it’s best to invest in a couple of accessories. A simple Hi-Vis/ Reflective armband for instance is a worthwhile purchase.
If you’re new to running or looking to start then call into us at our Kinsale Road store! We will be able to help get you started with advice and a gait analysis should you be looking for a new pair of runners. We have the widest selection in Munster so we will have the perfect runners for you!
