5 Tips For Beginner Runners




Running for beginners is not as simple as just putting on your trainers and going for a run. In fact during your early running days you’re likely to make the same mistakes that are repeated over and over again by people new to running.

This is completely understandable. You may to have little knowledge and experience about running and you can’t be expected to do everything right from the start.

With this in mind here are 5 tips for beginner runners that help you get off to the best possible start with your running.

  1. Take it slow

When beginning running your body isn’t accustomed to this form of exercise and it takes time to build up fitness and strengthen your muscles, tendons, and ligaments.

If you push too hard too soon, before your body has had time to strengthen, you have a greater chance of becoming injured.

There’s no need to try and rush your way from novice to expert within a matter of a few weeks or months because it just won’t happen. You’ll find that you’ll be much more successful by building your fitness and running ability at a steady and realistic rate.

  1. Be consistent

One of your main aims should be to keep getting out there and keep running on a consistent basis. Don’t make running a struggle by having maybe three runs followed by two weeks off, and then going back to where you were at the start.

Aim to fit in your running every single week, even if you have to make some runs shorter. A run of 15 minutes squeezed into the day is far better than no running at all.

Doing this will develop your running habit, improve your fitness quicker, and help you feel much more positive compared to a stop-start routine.

  1. Be progressive

To get the best out of your running you should make sure that your runs are progressive. In other words, you need to keep trying to gradually improve your fitness and running ability rather than being comfortable where you are now.

If you only do the same runs, over the same distances, and at the same speed, then you’ll quickly hit a plateau and will no longer improve.

Some ways to keep improving your running ability are to run for longer distances, run at quicker speeds, or run more often each week. The key is to keep pushing yourself rather than settling for where you are now.

  1. Use variety

Many people start running, find some routes they enjoy running, and then continue to run over the same distances at the same speed. The problem with this is that over the longer term it’s easy to get stuck in a rut and become bored of the same old runs.

To keep your running interesting and enjoyable you should look for new running routes, and vary the distance and speed of your runs.

The added bonus of having plenty of variety is that it helps to improve your fitness and running ability quicker because you’re challenging your body much more than if you’re only doing the same type of running.

  1. Don’t run through injury

If you pick up an injury it’s always best to take a step back. Don’t be over enthusiastic by trying to run through it because the injury will only become worse and keep you out for longer.

So rather than running through an injury and possibly losing a few weeks of running due to getting a worse injury, it’s much better to ease back and even take a few days off.

Taking early precautions will get you back running as quickly as possible which also minimises any fitness that may be lost in the meantime.

To summarise

By following these 5 tips for beginner runners you’ll be well on your way to happy and successful running.

You’re likely to enjoy your running more, develop your fitness and running ability quicker, and you’ll also have a better chance of avoiding and overcoming injury.

To get more beginner runners tips that help you improve your fitness and running ability and lose more weight, take a look at these running programs which guide you every step of the way.


Disclaimer: There is no such thing as a quick fix or losing weight without any effort. To be successful with both your running and weight loss you need to put in time and effort as well as follow the right advice. That way you can lose weight and keep it off, and that’s what I help you do.

I cannot guarantee what results you’ll get because everyone is different and results vary. I just promise that I provide you with the best advice and tips that I possibly can with the aim of helping you lose weight and getting everything you want out of running.

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