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Beginners Guide to Running

Racing & Pacing


Training for new runners from Run in the Sun

New runners often try to run too far, or too fast at first

This is particularly true if, as a beginner you join a running club, and feel you should be keeping pace with more experienced runners.

Step 1 Walk  2 Walk / Jog Step 3 Jog Step 4 Run  5 Run Faster
Simple steps to help you go from Zero to Running, Keep it simple step by step. We all start off walking and mixing this witha jog, It is just as hard for everyone when they start......just keep going and surprise yourself and every one else.

The key to running is to push yourself, but not so hard that you do not enjoy it

Good running shoes are essential! Paul a coach at Running Holidays recommends that all beginners should buy their running shoes from a specialist running shoe shop. Read about which running shoe is right  for you...

If you are a beginner to running - even if you are physically fit - you should walk for 2 minutes and jog for 1 minute. Repeat this four times, and keep this up for two weeks.

After two weeks you can reduce the walking time to 1:30 minutes and increase the reps to 6. As the first few weeks progress, you should aim to reduce the amount of walking between runs. This may sound boring, but there is a very high likelihood of you becoming injured if you do not begin with a period of walking. It takes time for your joints, muscles, tendons, ligaments and bones to get used to the impact and mechanics of running.

You must use your first month of training to get into the habit of exercise and adjust your daily routine. Let your body get a head start adapting to running. Consider seeking advice of a qualified coach from a local club. We recommend using a log to keep track of your training programme...

When you are training, you should be able to maintain a conversation. If you are too out of breath to do this, you are pushing yourself too hard! See our beginners programme.

Read our Running Programme for Beginners...


Resting is very important! Do not be afraid to miss a days training.

Rest is just as important a part of your training programme as running. When you start training, you should not run more often than every other day. As you get more experienced, you should take one a day off each week.

You should not increase your weekly mileage more than 1 mile on any one of your runs. If you are running every other day - say three or four times a week, you should only increase your mileage by 1 mile for every run you do.

If you wish to add another day to train, divide the current mileage up, do not increase mileage and add another day at the same time. This will ensure that you build up slowly and do not get injured.

Do not increase the number of days and mileage at the same time!

For many runners, the first 6 weeks are a real struggle. A partner to run with will almost help ensure a days prpgramme is not missed. You may want to miss a day but you won't want to let your new partner down. Use a running log to maintain your motivation...

Keep it up and start to enjoy it.

It will get easier from about 4 to 6 weeks, and the good days will increase while the hard days recede. It is easier to be unfit but feeling fit is a world of difference.

Read our Programme for Beginners...