Tips to Think About When you First Start Running

As runners it’s so easy to fall into the trap of what speed sessions we should do to improve and get the best bang for our buck when it comes to getting faster. Arguably this isn’t the first thing you should be thinking about. The best thing you can do is think about different skill sets rather than focussing on speed.


  • Hill Running - Get comfortable running up hills and we don’t mean running fast up them, more so get used to running up them without feeling like you are laboured for breath, as you are running up the hill you should be able to say a full sentence and keep saying a full sentence as you reach the top of the hill and continue with your pace for the rest of your run without that hill sapping your energy.

  • Pacing - Even experienced runners are still figuring this skill out and it is a pretty important one. Especially if you are thinking about your first event. Going off too fast in a training let alone in an event can be detrimental to the second half of your run. If you can nail your pacing down, you are going to be a better runner for it.

  • Breathing - Good breathing technique can play an important role in how enjoyable a run can be, it also helps you gauge what effort you are running. Typically a 3 beats in and 3 beats out tempo for breathing is a fairly easy effort for running, 2 in and 2 out is a hard steady effort, 2 in 1 out is your race type effort and 1 in one out is an all out effort which you can only sustain for a short amount of time. Get used to your breathing and see what works for you.

  • Mental Preparation - Get used to when runs are starting to feel a bit tougher or it’s getting harder to get out of the front door due to the weather being a bit off. Consistency plays a massive role in becoming a better runner overall so when the going gets tough remind yourself why you are doing the training.

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Along with skills to implement there are a couple of things as runners in which we need to remember as we start running.

Running Takes Time!

You may not see gains for at least a couple of weeks so be patient with your training and allow at least 6 weeks for any changes to take place such as an increase in pace, tolerance to distance and getting used to your breathing.

Runners Don’t Just Run

Don’t neglect your strength work and drills. These build the foundations of our running and allow us to not only be injury free but also promote a healthy lifestyle.

Most of us work at an office so our hips get tight, our core gets weak and our glutes disengage. Three really important muscles for us runners that should be activate the majority of the time.

Being athletically well-rounded and coordinated helps you prevent injuries and run more efficiently, which corresponds to being able to run for longer distances for longer time periods.

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Hopefully this gives you an insight of the things you should and shouldn’t be doing as you get into running. Don’t implement everything all at once, make small goals and attack them weekly.

Marcus Sladden