Running tips for beginners: three important lessons from a marathon runner

My name is Amna. I am the co-captain of the Adidas Runners Delhi running community. I started my running journey 7 years ago. I started with an easy 5K run, followed by a few 10K runs and gradually progressing to half marathons. Finally, after six years of running, I had the courage to train for a marathon! I’ve done four marathons and I’m proud of my slow but progressive running journey. I’ve tried and learned a lot of things along the way that can be useful running tips for beginners.

When we start out as runners, there is a lot we don’t know. We are excited to sign up for races and train for them without prior knowledge of the key factors that impact the race.

Important Running Tips for Beginners

Running is a fantastic way to improve your fitness, boost your mental wellbeing and connect with like-minded people. But it’s important to know how to start running healthily. There are three main aspects that every new runner should keep in mind. Let’s find out!

1. Listen to your body

One of the most vital aspects of becoming a successful runner is learning to listen to your body. It may seem simple, but it’s something that many beginners overlook. Pay attention to these important signs:

*Start slowly: As a beginner, it is crucial to pace yourself. Pushing too hard too soon can cause injury. Start with a mix of walking and running, gradually increasing your running time as your body adapts.

* Rest days: Your body needs time to recover. Rest days are just as important as training days. Listen to your muscles; if they’re sore, take a day off.

* Pain vs Discomfort: It’s normal to feel discomfort during a run, especially when increasing resistance. However, sharp or persistent pain is a warning sign. Don’t ignore it, it’s your body’s way of telling you something is wrong.

* Flexibility and strength: Incorporate stretching and strength training to improve flexibility and prevent injuries. Yoga and bodyweight exercises can be helpful.

2. Nutrition for runners

Nutrition plays a crucial role in your performance and overall health as a runner. Here are some tips to consider:

* Balanced diet: Aim for a balanced diet that includes carbohydrates, proteins and healthy fats. Carbohydrates provide energy, proteins aid in muscle repair, and fats support overall health.

* Pre-run fuel: Consume a small meal or snack with a mix of carbohydrates and protein about 1 to 2 hours before a run to maintain your energy.

* Hydration: Adequate hydration is essential. Drink plenty of water throughout the day and consider sports drinks for longer runs to replace lost electrolytes.

* Post-execution recovery: After your run, have a snack or meal that includes protein to help your muscles recover and carbohydrates to give you energy.

3. Stay hydrated

Dehydration can significantly affect running performance and health. Follow these hydration tips:

* Pre-hydration: Start your run well hydrated. Try to drink water consistently throughout the day.

* During the race: Carry a bottle of water or plan your route near water points. Drink water regularly during your run, especially on hot days.

* After the race: Rehydrate after your run to replace lost fluids. Water is sufficient for short runs, but for longer runs, consider a sports drink or electrolyte solution.

* Listen to the thirst: Your body is an excellent indicator of your hydration status. If you are thirsty, drink.

Along with the tips mentioned above for new runners, sleeping well is also an important factor!

Other running tips for beginners

Remember that each runner’s journey is unique, so don’t compare yourself to others or play the rhythm game. Pay attention to your body’s signals, feed it a balanced diet and keep it hydrated. And enjoy the natural, organic progression of your run. Running is not just about crossing finish lines; it’s about enjoying the journey while taking care of your body along the way.