Top Tips for Beginners

We set out four top tips for beginners that will help you enjoy running from the start.

Keep Chatty

When you start running it is important to stay Chatty which means ‘if you can’t talk walk.’ We need to add the word comfortably to that phrase because running should feel easy. You need to be able to say a full sentence without getting even slightly ‘breathy’. Going ‘slow as you dare’ is another way to phrase it. Start by running only a little faster than your brisk walk pace. As you run listen out for the slight intake of breath at the end of your sentence. You shoulders might start rising and falling a bit more. As soon as you feel this slow to a walk and recover. Once your breathing as settled you can start running again.

Make sure running doesn’t feel like hard work

If you stay Chatty, running won’t be hard work. You should finish each session of your beginner’s programme feeling like you could do more. This is because getting out of breath and having heavy legs is what happens when you train anaerobically. We call this the middle ground between Chatty and Sparkly. As a beginner it won’t take you long to get out of breath, especially if you run too fast. Stay Chatty and keep out of the middle ground. Keep it gentle and build up gradually and you are much more likely to enjoy your running. You can find out more here about why hard work doesn’t work if you are runner.

Walking is important

Don’t think that if you have to walk you have failed. Walk breaks are a key part of a beginner’s session. You will probably have to walk up hills at first, especially steep ones! Don’t worry about this. You are strengthening your legs as you walk up and this will help with your running. Walking is also a great way to get your body prepared for the demands of running. So combining one session of a Couch to 5k programme with two walks in a week is a great way to start. Your walks will become runs eventually.

Listen to your body

Don’t forget to listen to other parts of your body as well as your breathing. As a beginner, your body is not used to the stresses of running so it’s important to tune in to how your legs, ankles, calves, shins and knees are feeling. If you feel aches and pains then walk more at first until your body adapts. Never push on through pain at any stage in your running build up. Stop your session, rest and recover. Next time you go out and try the session again, the aches and pains may well have settled. By running Chatty as slow as you dare you are much less likely to become injured than if you run hard and get out of breath. Be kind to your body and it adapt gradually.

How often should I run

We recommend only doing one Couch to 5k session a week at first and adding a second after about four or five weeks. You will improve on these two sessions for a long time. If you want to do more a long weekend walk is ideal.

To find out more about Chatty Sparkly running why not join our Facebook community.