It can be overwhelming trying to navigate your way through all of the information about running when you're trying to get started in the sport. Today, let’s look at five simple simple tips to follow if you’re trying to see some improvement in your running performance.

1. Start Slow

I mean slow. A good guide is to start at a pace you're embarrassed to be seen running at - and then slow down even more. You want to be able to maintain conversation at the pace you’re running. If a conversation is too difficult, you’re going to fast. If you need to walk to make this possible - that’s fine! For a new runner, we're developing the capacity to run - but like anything, we can't jump straight into running faster and longer. We need to start slow and build up gradually. 

2. How far should you run?

If you’re brand new to running, start with 20-30 minutes of alternating walking with running. A good place to start is jogging for 1-minute and then taking a 4-minute walking break. As your fitness improves you can increase your running time to 2-minutes and take a 3-minute break. Keep that pattern going until eventually you’re jogging for 20-30-minutes without walking.

3. How many days per week?

For a new runner we recommend taking a day or two off between your runs. This gives your body the opportunity to absorb the work you’ve put in without leaving you completely exhausted when it’s time to go again. Taking 48-hours break in between runs will see you running about 3-times a week. Don’t underestimate the improvement you will see doing this consistently for 6-months.

4. Find the right kit

Visit a podiatrist or qualified shoe specialist to get guidance on the best shoe for your feet. Feel the difference you feel when you get a nice pair of shoes for your feet. Then get yourself a running kit that you're most comfortable running in. Running is more enjoyable when you’re comfortable in the clothes you’re running in.

5. Cross-Train

You don't have to run every single day. You can alternative your runs or off days by implementing some elliptical work or stationary bike sessions. If two days off in between runs is too much rest for you, then consider incorporating some simple cross-training activities to keep building an aerobic tank without so much physical strain on your body. 

JOIN THE TRAINING HUB

Members of the Relaxed Running Training Hub get full access to all of our bonus podcast episodes, video content, guided audio runs, bonus articles and all of our running training programs (from 5km-Marathon). More than that, just for being a member you will have access to our running professionals for members only discounted rate. It's only $5/month (USD) and you'll never pay more no matter how many resources we add - Join here