A COMPLETE BEGINNERS GUIDE TO RUNNING

It’s easier than you’d think to hit the ground running. Find the answer to all your questions, from what kit you need to what to do after your run in this complete beginner’s guide to running.

When you run, your body releases chemicals called endorphins. These natural chemicals interact with receptors in your brain, which helps reduce your perception of pain. This process is also responsible for the euphoric feeling many runners experience, commonly known as a “runner’s high.”

Running doesn’t just benefit your body - it also has a powerful impact on your mind. Here’s how:

• Reduces Stress: The release of endorphins helps lower your stress levels, making you feel calmer and more relaxed.
• Boosts Self-Esteem: Achieving your running goals, no matter how small, can give you a sense of accomplishment and confidence.
• Promotes Positivity: Regular running encourages a more positive outlook on life, helping you handle daily challenges with greater ease.

By incorporating running into your routine, you’ll discover a natural way to improve your mood and achieve total peace of mind.

If your goal is to lose weight, running is one of the most effective activities you can choose. It not only helps you shed unwanted pounds, but also supports your overall health and fitness journey.

Here’s how running helps with weight loss:

• Burns Calories: Every run burns calories, which is essential for losing weight.
• Boosts Metabolism: Running increases your metabolic rate, helping your body burn more calories even after your workout is over.
• Supports Sustainable Weight Loss: As a consistent cardio exercise, running helps you maintain a healthy weight over time.

Incorporating running into your routine can make your weight loss journey more enjoyable and rewarding.

Running regularly does wonders for your overall health. It’s not just about fitness - consistent running can have a positive impact on many aspects of your body.

Here’s how running can improve your health:

• Lowers Blood Pressure: Regular runs help keep your blood pressure in check, reducing your risk of heart disease.
• Reduces Cholesterol: Running helps lower bad cholesterol levels while increasing good cholesterol.
• Strengthens Bones: The impact of running stimulates bone growth and helps build stronger bones.
• Boosts Cardiovascular System: Your heart and lungs become more efficient, improving your overall cardiovascular health.
• Enhances Immune System: Running can strengthen your immune system, making you less susceptible to common illnesses.
• Increases Energy Levels: You’ll notice a boost in your daily energy, helping you feel less tired and more active.

By making running a part of your routine, you’ll enjoy lasting health benefits and feel stronger every day.

Proper running shoes and a correctly fitting sports bra for women are the most important pieces of kit you’ll need, whatever your ability or distance. But good, technical running gear and accessories can also make the difference between a good run and a great one. 

Choosing the right trainers is essential for staying comfortable and injury-free, no matter how far you plan to run. Understanding how your feet work plays a big role in selecting the perfect pair.

Here’s why finding the right trainers matters:

• Prevents Injuries: Proper trainers support your feet and reduce the risk of common running injuries.
• Enhances Comfort: Well-fitted shoes make every run more enjoyable, whether you’re a beginner or training for a marathon.

At All Runners Need stores, we offer a comprehensive running trainer fitting service, which includes video gait analysis.

What is Video Gait Analysis?

• Video Technology: We use advanced video equipment to record and analyse your running style.
• Pronation Assessment: Our expert fitters evaluate how much you pronate - the natural inward roll of your foot when you run.
• Foot Strike Analysis: We also assess where your foot strikes the ground with each step.

With this information, our team can recommend the best running shoes for your unique running style, helping you run safely and comfortably, whatever your training distance.

After a brief run through of your running history, any previous running injuries, and future running goals we can then use the results of your gait analysis to recommend the best shoe for you.

For seasonal clothing tips check out our runner's guide to autumn, winter, spring, and summer to keep you running comfortably, whatever the weather. 

General tips for running gear and accessories:

• When it comes to running clothing always select sweat-wicking, quick-drying, and breathable gear to help keep you cool and running comfortably. 
• Look for mesh ventilation panels for airflow, seamless construction to avoid nasty rubbing, and UV protection to shield your skin from the sun's harmful rays. 
• Steer clear of anything cotton; not only does it trap the heat but it soaks up sweat keeping the moisture against your skin increasing your chance of chafing. 
• Invest in a good pair of technical run socks to keep your feet cool and the moisture away from your skin. Features to look out for are technical and sweat-wicking fabrics, mesh ventilation under your arch, as well as flat seams and a snug fit.

Warming up properly is an important step before every run. Stretching cold muscles with traditional, static stretches can actually increase your risk of injury.

Instead, focus on dynamic stretches to prepare your body for running.

• Dynamic Stretches: These involve movement, such as swings, kicks, and rolls, which mimic your natural running motion.
• Increases Blood Flow: Dynamic stretches boost circulation to your active joints and muscles.
• Reduces Injury Risk: Warming up with movement helps your muscles and joints get ready for exercise, reducing the chance of strains or pulls.

By starting each run with dynamic stretches, you’ll help your body transition smoothly into activity and set yourself up for a safer, more effective workout.

When you start running, it’s completely normal to notice your breathing becoming heavier and faster. This happens because your body is working harder to deliver oxygen-rich blood to the muscles you’re using.

Here’s what to expect and how your breathing will change:

• Initial Adjustment: If you’re new to running, your body needs time to adapt, so expect your breathing to feel more labored at first.
• Natural Progression: With just a few runs, you’ll start to notice improvements in your breathing pattern.
• Improved Endurance: As your fitness increases, your body becomes more efficient, making it easier to control your breath and run comfortably.

Stick with it, and you’ll soon find your breathing becomes smoother and more manageable as you get fitter. 

Finding the right running pace can be tricky, especially as a beginner. While it’s normal to feel a little out of breath, there’s a simple way to check if you’re running at the right speed: the “talk test.”

The Talk Test:

• Hold a Conversation: You should be able to chat with someone while you’re running. If you can talk without gasping for air, you’re likely running at a comfortable, sustainable pace.
• Comfortable Distance: When you can maintain a conversation and cover your planned distance comfortably, you’ve found your ideal pace.

As your fitness improves, your pace will naturally increase. Be sure to regularly check in with the talk test to ensure you’re still running at your optimum level and not pushing too hard.

Deciding whether to run inside or outside depends largely on your personal preference, as both options have their own unique benefits.

Running Inside on a Treadmill

• Cushioned Surface: Treadmills provide a softer, more cushioned running surface, which can be gentler on your joints.
• Track Your Progress: It’s easy to monitor your speed, distance, and time with built-in treadmill features.
• Weather-Proof: Running indoors is a great choice when the weather outside is unappealing or unsafe.

Running Outside

• Fresh Air: Enjoy the outdoors and breathe in fresh air, which can boost your mood and motivation.
• Real Distance: Running outside means covering actual ground, which can give you a strong sense of accomplishment.
• Varied Terrain: Outdoor running offers different surfaces and scenery, keeping your runs interesting and challenging.

Ultimately, whether you choose to run inside or outside, the best option is the one that keeps you motivated and consistent.

It’s completely normal to find running challenging when you’re just starting out. Don’t worry if you can’t run continuously right away - mixing walking and running is an effective way to gradually build your stamina and fitness.

Tips to Keep Going: 

• Walk/Run Balance: Alternate between walking and running to avoid burnout and improve endurance over time.
• Join a Run Club: Being part of a community provides support, motivation, and encouragement to help you stay on track.
• Find Support Nearby: Look for your nearest Run Club to connect with others who share your goals and can help you progress.

Remember, running is a journey, and pacing yourself with the right support will make it more enjoyable and sustainable. 

Experiencing sore legs in the hours and days after a run is completely normal, especially if you’re new to running. Thankfully, this soreness usually subsides fairly quickly. To help your body recover and prevent injury, it’s important to incorporate a proper cool-down routine after every run.

Why Cool Down? 

• Reduces Stiffness: Stretching after your run helps lessen muscle stiffness and discomfort.
• Prevents Injury: Tight muscles are a leading cause of common running injuries, such as:
  • Shin splints
  • Plantar fasciitis
  • ITB (Iliotibial Band) Syndrome
• Improves Flexibility: Stretching post-run increases muscle elasticity and maintains your natural range of motion.

Foam Rolling

• Eases Muscle Tension: Foam rolling is an excellent way to massage and stretch tired muscles after running.
• Injury Prevention: Regular foam rolling can help prevent running injuries by keeping your muscles supple.
• Get the Right Gear: If you’re unsure which foam roller to choose, seek advice to find one that suits your needs.

When to Seek Help

• Pain vs. Soreness: If you experience sharp pain (not just typical muscle soreness), you may have an acute injury.
• Take a Break: Stop running and consult your local GP or a sports physio before resuming your training.

Taking the time to cool down properly will help you recover faster, reduce your risk of injury, and keep you running strong.

Have a running question you need answering? Head in store where our experienced and passionate runners are always happy to offer advice.