How to Get Better at Running: Tips and Strategies for Beginners

Getting Started with Running

Running is one of the simplest yet most effective forms of exercise. All you need is a good pair of shoes and comfortable workout clothes to get started. Running provides cardiovascular, muscular endurance, and mental health benefits for beginners to experienced runners alike.

If you're new to running, start out gradually. Try a mix of walking and short jogging intervals to build up your endurance and prevent injury. Give your body time to adapt to the impact and demands of running.

Use these tips to safely get started with running:

• Get properly fitted for running shoes at a specialty store.
• Begin with short intervals - try 30 seconds of jogging and 1 minute of walking.
• Slowly increase your jogging intervals until you can run continuously for 30 minutes.
• Run on softer surfaces like tracks and trails to reduce impact.
• Listen to your body and rest when needed to prevent overtraining.
• Stretch your muscles after running when they are warm.

Proper Running Form and Technique

Practicing good form helps prevent injury and makes running more efficient. Use these proper running technique tips:

Posture

Stand tall with your ears, shoulders, hips, and ankles aligned. Lean slightly forward from your ankles to propel forward.

Arm Carriage

Bend your arms at 90 degrees. Your hands should brush close to your torso without crossing the midline of your body.

Foot Strike

Land on the middle or ball of your foot. Your heel should touch down next and you should push off from the ball of your foot.

Stride Rate

Take quicker, smaller steps around 180 per minute. Overstriding causes braking forces and impacts your joints.

Relaxation

Avoid tightening your shoulders, jaw, and hands. Remain loose to conserve energy and allow proper movement.

Running Workouts for Beginners

Starting a running routine may seem daunting, but you can make progress with beginner-friendly workouts. Focus on duration first before speed or distance.

1. Interval Runs

Alternate short running intervals with walking breaks. For example, run 30 seconds and walk 1 minute. Repeat up to 20 minutes.

2. Tempo Runs

Build your endurance with longer steady runs. Go at a comfortable pace you can maintain for 3-5 minutes without stopping.

3. Fartleks

Change up your pace at different points in your run. Try picking landmarks and sprinting between them.

4. Cross Training

Incorporate low-impact cardio like cycling, swimming, or the elliptical 1-2 days a week to complement running.

Start with 2-3 running sessions per week and take rest days in between. Listen to your body and don't increase total weekly mileage by more than 10% each week.

How to Progress with Running

Once you build an endurance base, you can start training for distance and speed. Follow these tips to continue improving as a runner:

Increase Mileage Gradually

Add no more than 1-2 miles to your weekly long run. Build up to where you can comfortably run 3-5 miles.

Add Hill Running

Incorporate short hills into your runs 1-2 times per week. Hill training develops power and strength.

Try Fartlek or Tempo Runs

Work in some higher intensity Fartlek or Tempo runs each week. These help improve your speed and lactate threshold.

Strengthen Your Core

Do core exercises 2-3 times per week like planks, bridges, and lunges to improve stability and prevent injury.

Stretch and Roll Out

Use a foam roller before and after runs to increase muscle recovery. Maintain flexibility through regular stretching.

Allow Recovery

Take a day off between running days and incorporate easier recovery weeks every 4 weeks or so to avoid overtraining.

How Often to Run for Fitness

Experts recommend running 3-5 days per week for general health benefits. This allows your body time to recover between runs.

Aim to run at least 150 minutes per week. Spread out 30-60 minutes runs throughout the week. You can supplement runs with cross training like biking, swimming, or strength training on some days.

Remember that more running isn't always better for fitness or weight loss. Focus on a manageable amount of running that fits your goals and lifestyle.

Best Running Strategies and Tips

Use these strategies to get the most out of your running routine and continue improving your abilities:

Run on Soft Surfaces

Choose dirt trails or tracks instead of concrete when possible to reduce impact on your joints.

Try a Fartlek Run

Fartlek running mixes up speeds and terrain to work different muscle groups and prevent boredom.

Practice Proper Recovery

Replenish nutrients within 30 minutes of running and get ample sleep to recover between runs.

Dial in Your Pace

Use a smartwatch or running app to find your ideal training paces based on current fitness.

Join a Running Group

Training partners provide motivation, camaraderie, and expertise to help you improve.

Record Your Runs

Tracking runs with a journal, spreadsheet, or app gives you valuable data to monitor your progress.

Set New Challenges

Sign up for a 5K, 10K, or half marathon when you're ready for a new motivational goal.

How to Run Faster

With consistent training, you can build speed and run faster. Follow these tips:

Add Speed Workouts

Do tempo runs, strides, hill repeats, and intervals focused on faster paces 1-2 times per week.

Increase Leg Strength

Build power with plyometrics and exercises like squats, lunges, and calf raises.

Improve Running Economy

Practice good form and efficiency so you use less energy at any pace.

Build a Base First

Develop an endurance base with higher mileage before adding intense speed work.

Allow Recovery

Hard workout days should be followed by easier recovery days to adapt.

How to Run Longer Distances

Gradually increasing your mileage and extending your long run is the key to running longer distances like 10Ks, half marathons, and marathons. Follow these tips when training for distance:

Slowly Increase Weekly Mileage

Add no more than 10% more miles per week. This allows your body to adapt to the increased demands.

Lengthen Your Long Run

Extend your weekly long run by 1-2 miles each week to build endurance.

Add Cross Training

Swimming, cycling, yoga, and strength training complement running without extra impact.

Watch Your Pace

Run long runs and easy runs at a comfortable, conversational pace. Save faster paces for certain workouts.

Practice Race Fueling

Test out the sports drinks, gels, snacks, and hydration strategies you'll use on race day during long runs.

Be Patient

Allow yourself several months of preparation to safely build up to half marathon or marathon distances.

Useful Running Gear

Having the right gear can enhance your running experience and prevent injury. Some top running gear picks include:

Running Shoes

Properly fitted running shoes reduce impact and keep your feet comfortable mile after mile.

Running Watch

GPS running watches track your pace, distance, cadence, and more to help analyze your workouts.

Reflective Gear

Reflective vests, headlamps, and armbands improve visibility if you run before dawn or after dusk.

Hydration Vest

Hydration packs and vests allow you to carry water and fuel during long training runs.

Foam Roller

Foam rollers help massage and loosen tight muscles before or after your run.

Running Sunglasses

Sunglasses shield your eyes from sun, debris, and bugs when running outdoors.

Preventing and Treating Running Injuries

While running has many benefits, injuries are unfortunately common. Use these strategies to minimize your risk of getting hurt:

• Build your mileage slowly over time
• Strengthen muscles with cross training
• Replace running shoes every 300-500 miles
• Run on softer surfaces when possible
• Always warm up and cool down

If you do sustain an overuse injury like runner's knee, shin splints, IT band syndrome, or plantar fasciitis, stop running. Follow the RICE method - rest, ice, compress, and elevate. See a doctor if pain persists beyond a few days of rest.

Stretching, foam rolling, wearing proper shoes, and slowly easing back into running can help prevent reinjury once you're healed. Consider having your running gait analyzed too.

Benefits of Running You Can Experience

From beginners to experienced runners, everyone can reap the rewards of a running routine when practiced safely and sensibly. Benefits include:

Cardiovascular Endurance

Running strengthens your heart and lungs by increasing oxygen uptake.

Calorie Burn

Running burns calories, contributing to a healthy weight when combined with good nutrition.

Mental Health

The mood boost, stress relief, and sense of accomplishment from running contribute to wellbeing.

Healthy Aging

Running helps maintain muscle mass, bone density, joint health, and coordination with age.

Disease Prevention

Running lowers risks for obesity, heart disease, diabetes, certain cancers, and cognitive decline.

Running Tips to Remember

Here are some key tips to get started, stay motivated, and keep improving as a runner:

• Build gradually to prevent injury
• Run tall with proper alignment
• Land midfoot or forefoot when running
• Vary your runs with hills, speed work, etc.
• Strengthen your core and legs to become more efficient
• Don't increase total mileage by more than 10% weekly
• Replace running shoes about every 300-500 miles
• Listen to your body and take rest days when needed

Running is simple to start but provides immense health and fitness benefits. Use proper training principles to progress safely as a beginner runner to run faster, farther, and stay injury-free.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.