As you know, for the month of August, we are talking about strength, flexibility, and joint health tips for runners. All of August is about runners! Enjoy today’s beginner running tips, and stay with us all month as we discuss all aspects of August, both beginner and intermediate level!

Beginner Tip #1: It is never too late to start running

Whatever your age, exercise is good for you. Regular exercise gives you so many benefits, including: more energy, better sleeping patterns, weight loss, a lower chance of getting a heart disease, and a lower chance of getting cancer.

By the way, ever checked the number of so-called “veterans” in 5k results? The vast majority of the running pack consists of people age 35, and older. It is never too late to start running, and start running well!

Beginner Tip #2: Visit your physician

Before you start your running program, pay a visit to your physician. This is always a good idea, but especially if you experience any of the following conditions: significantly overweight, history of heart problems, completely untrained (i.e., truly starting from scratch), breathing problems, chronic fatigue, or people over 50 years old.

Beginner Tip #3: Start with a run/walk program

Some people will never start their exercise program, because they don’t know how to start running. We find many people fell that their runs “don’t count” if they can’t run for 30, 40, or 50 minutes without stopping.

All of our client’s prescribed running schedules consist of both running and walking. When you start off, especially when you are completely untrained, you will not be able to run far distances. It is not wise to do so, anyways, because you put yourself at the risk of running injuries and health problems.

Therefore, start slowly, and find out you can still make fantastic progress in just a matter of weeks! Run for two minutes, walk for ten. Repeat. As you build up endurance, you’ll find that (slowly) you are able to run for longer periods of time, and walk less.

Beginner Tip #4: Keep a running log

For many runners, keeping a running log is an excellent way to keep track of their progress. In a running log you enter basic information about your runs. This information typically includes distance, time and type of workout. You can also be more comprehensive and regularly put in your weight and pulse.

It is extremely motivating to see your mileage increase and your weight and pulse decrease as your running program progresses! Just a tip: you don’t need to go off buying a running log. You can easily make up your own training log with pen and paper or in a computer spreadsheet.

You can also use an application called Endomondo, which tracks runs on your smartphone using GPS technology. It will track for you pace, distance, time, and even calories and heart rate if you hook it up to your heart rate monitor!

Beginner Tip #5: Listen to your body

Of course, when you run you are bound to get tired and experience muscle pains afterwards. That’s fine – to a certain extent. However, during or after your run, if you feel dizzy, or you experience pain in your chest area, back, or legs, use caution.

Immediately stop running and rest or walk for a bit until you feel better. Cut back on your training load or stop it until the pain has ceased. Check with your physician if you keep on experiencing pain or if you are feeling unsure about anything.

Take care of yourself. Running is a great healthy activity, but in your enthusiasm (too much too soon) you can harm yourself. Learn to listen to your body and you will be your own best coach!

Beginner Tip #6: Set goals and celebrate progress

One of the best ways to keep motivated is to set attainable goals for yourself. This can be anything: Lose weight, being able to finish a 5K race held 12 weeks from now, improve your personal record on the 10K with 30 seconds this year, and more.

Whenever you reach a goal be proud of yourself! Give yourself a compliment and treat yourself to something. Basically, anything tangible or intangible that gives you the feeling you have done well. A nice warm bath, a good meal in your favourite restaurant, or get yourself a running present – a workout shirt, shoes, new music for your running playlist, etc.

Beginner Tip #7: Warm up and cool down

By doing a warm-up, you are letting your body know that it will have to start working soon. It is important to do this so that your heart and legs can adjust properly. Don’t sprint out the door, but start with a brisk walk, followed by very easy running for a couple of minutes. Then stretch.

At the end of your workout take a couple of minutes to cool down. Run very slowly or walk the last minutes of your workout, and end with stretches. This will improve your recovery rate and reduce muscle pain.

Beginner Tip #8: Cross train

Running is good for you. However, your legs have to endure a lot while running. Every step you take, the impact on your legs is two to three times your body weight. Therefore it is wise to incorporate a slow build-up and optional cross training in your running program.

Cross training is any different form of activity which isn’t running like riding a bike, swimming, hiking, walking, going on the elliptical machine, strength training, and more.

Cross training is great. It is still helping you increase your fitness, and improve your lung capacity, while giving your running muscles (and joints) a much-needed break.

Beginner Tip #9: Involve your family

You are making a good decision to start running on your own. Regular running training is important for your progress. Sit down with your family, inform them of your decision to change your life for the better, and work out the best times for all parties to do your training. Stick to these times and have your family there to remind you of your training as well!

Even for experienced runners the hardest part of running is getting out of the door! Make your family push you to keep to your running schedule – and if they’re interested, take your loved ones on the run with you!

Beginner Running Tip #10: Find a buddy

We just mentioned that the hardest part of running is getting out of the door. When you have a buddy who is running with you, you don’t want to let each other down and you will do what is needed; you hold each other accountable for success. Moreover, your running buddy will help you to keep to your goals.