11 Tips For Beginner Runners by Laura Murphy

When it comes to improving your fitness in general nothing happens overnight and this is especially true with running. Persistence is key and making that first commitment to wanting to get fit is a great start.

I started running when I was 7 years old, so I was lucky that it has always been apart of my life. I use running as my form of meditation and also my time to challenge and push myself. I do understand that running can be a love/hate relationship, but once you get over the initial hurdle of where to start then it can be a journey you can take forward with you in your life. Koa Koa Active’s 10 week 5k training programme is an amazing way to either kick start your running or get back into it.


If I could give one piece of advice to someone who is new to running it would be........'have patience'

I have compiled 11 tips for beginners and also for those who need the motivation to get back into it. 

Top Tips:

1. Invest in good running shoes - injuries from poorly supported running shoes can cause major setbacks. So get the proper advice when buying. 

    2. Always warm up - jumping jacks, jump squat, walking lunges, half burpees....just get moving before running straight into it. Light stretching is also good, hip opener exercises, quad stretches & calf stretches.

    3. Make it a habit rather than a chore - even if you only get out for a few minutes a day, all those minutes will add up to making you fitter. Having a programme like the Koa Koa active programme is a great way to stay motivated.

    4. Go for distance rather than time - slow it down, don't stress about your pace or time, be patient. Try a 1 kilometre and slowly build from there. 
    5. Take breaks when needed - if you have only been running for a few minutes and feel you need to stop then do. Keep a nice walking pace, catch your breath and start to jog again. You should always be able to have a conversation when running, otherwise you are over exerting.

    "Stretching is a vital part of recovery."

    6. Join a running club - Although we have restrictions with group training at the moment, it is something you could aim towards in the future. It is great motivation having a coach tell you what to do and having a training group. Check out Fitness from Africa if you want to start with a running coach.

    7. Keep a training diary - this is a guaranteed winner to motivate you as the weeks go by. It is like having a mini celebration each week.

    8. Don't neglect other types of training - like resistance training, we all need muscle to help make us stronger while running and also to protect our bones. Also activation exercises for the glutes are essential to prevent injury.

    9. Remember why you started - it is very important to remember why you wanted to start in the first place. Whether it was weight loss, tone up, gain speed, gain endurance always remember that.

    10. Set a goal- if you have a goal set in your mind you are more likely to be motivated to keep it, especially if it is something set in stone, like the 5k challenge race in 9 weeks.

    11. Rest days - are essential for recovery, overdoing it will only slow down your progress. 

    "One run can change your day, many runs can change your life"

    July 23, 2020 — Bianca Asher
    Tags: Training

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