Are you a new runner training for your first 5k marathon? You really want to get started, but unsure where to start? Don’t worry, you’ve come to just the right place!

Before you lace up your new running shoes, check out these extremely useful tips for new runners!

1. Invest in the right pair of running shoes

Running is one of the cheapest sports in the whole world. All you need is a pair of shorts, a T-shirt, and a trusty pair of trainers. Of course you can also spend a fortune on cutting-edge gear and fancy GPS watches, but those are completely optional.

However, something that is absolutely worth investing in is your running shoes. They don’t really need to be expensive or the coolest new design, but they should be suited to your running style or gait. The best running shops always investigate your gait by allowing you a few minutes on a (free) treadmill before recommending shoes for you.

Why? Because many people under or overpronate, and generally require some support in their shoes to counter this and avoid injuries. Luckily, learning how to choose the perfect running shoes for yourself is actually pretty easy.

2. Start with short running intervals

We know you’re super excited to start your running training, as you should be. But remember that as a new runner, you shouldn’t plan on running the entire distance in one go. The best thing to do, recommends Adidas certified running expert Sascha Wingenfeld, is to make a realistic plan rather than simply winging it.

Break your runs down into intervals and keep them short at the beginning. Don’t be afraid to walk between them so your body can recover a little. A good plan is to alternate between 2 minutes of jogging and two minutes of walking. After some time, you can start increasing your running intervals (one minute at a time) until you can run the entire distance without having to walk.

3. Start slow and grow

We know you want to do it, but if you’re a new runner, don’t start out by running too fast. Your body isn’t used to it and needs some time to get used to the stresses and strains of running. Many beginner runners start jogging too fast too quickly, and end up paying the price within just a few minutes. Overexertion, frustration, injuries and severe pain are just some of the consequences.

Instead, begin by running (or jogging) at a moderate pace, i.e. one at which you can easily hold a conversation. If you can, try to maintain the same pace for the entire distance.

Remember, it’s not about the pace or speed that you run at. Measure your runs by distance rather than time.

4. Rest days are important too

Sure, you feel great after your first run and want to head out again as soon as possible.

But you might just want to wait a day before heading out on a second run.

Why? Because your body needs time to rest and recover from your first running session. It must adapt to the new demands put forward by your cardiovascular system and prep your muscles for the next run.

So it might just be a good idea to schedule your training runs on alternate days, with rest days in between. This simple plan has helped several runners achieve the highest results and avoid unnecessary injuries.

5. Take it easy by taking short steps

Running is a challenging sport. But it doesn’t have to be. Many beginners struggle because they haven’t developed the proper running technique, and end up wasting more energy than they should while jogging.

But don’t worry, your body naturally develops the coordination you need with every mile or kilometre that you run. All that you need to do is try to stay relaxed while you run, and take short, easy steps.

6. Choose the right surface

Many new runners have asked us, what sort or surface should they be running on? But that depends on the type of workout you want. However, a mix of different surfaces is often the best choice you can make.

• Pavements are ideal for fast running. And there is very little danger of you turning your ankle. However, since the pavement doesn’t provide any cushioning for your steps, it can be quite hard on your joints. Hence, running on this kind of surface is only for light runners who have bery good form.
• Forest or park floors are grassy and soft, and provide excellent cushioning. However, there is a greater risk of injury because of rocks, roots and unexpected bumps.
• Sandy Surfaces are perfect for training your muscles, and even make you lift your feet. However, this also makes it easy for you to overwork and strain your calf muscles.
• The treadmill allows you to train all year round with good cushioning. However, you may need to alter your form for this kind of running, as the belt is moving beneath your feet.

7. Join a running group

There are many advantages of running solo, but new runners often end up searching for that extra bit of motivation to get up and go out.

A running group can easily alter that. Just knowing that a good friend is waiting for you at 5am (even if it is raining) can encourage you to get out of bed and put on your running gear.

8. Don’t get too worked up about the side aches

You’re not the only one. Many people suffer from side aches while jogging. The best thing you can do to avoid them is to not eat anything solid about two hours before your workout, and only drink in small quantities.

But if you still get a side ache, take a break and start walking. Take calm breaths and press your hands against the side that hurts. And whatever you do, don’t start running until the pain has gone away.

9. Be sure to cross train

Cross training is important. It helps your body stay healthy and reduce the stress that running places on your joints and spine. Hey, it also keeps things from getting boring.

10. Remember that you are a runner

You may not have won (or competed in) marathons yet, but nonetheless you are a runner. It doesn’t really matter if you run for fun or are a professional runner or what your speed is. At the end of the day, we’re all runners. Just tighten your laces, set your pace, and enjoy the wind in your hair!