Beginners Guide to Running : Ditch the Speed + Enjoy the Process
A Beginner’s Guide to Running: How to Start and Stay Motivated
Starting a running journey can be both exciting and daunting. Whether your goal is fitness, stress relief, or training for an event, here are some tips to get you started.
Start Slow & Build Gradually
Avoid the common mistake of doing too much too soon. Your body needs time to adjust to running, so ease into it. A good strategy is the run/walk method—run for 1-2 minutes, then walk for 1-2 minutes, gradually increasing running time over the weeks.
Listen to your body—if you experience sharp pain or persistent discomfort, take a break. Running should challenge you, but it shouldn't hurt.
Invest in the Right Shoes & Gear
Wearing the right running shoes is crucial to avoiding injuries. Visit our Speyside shop for a gait analysis to find the best shoes for your foot type and running style. Quality running socks also help prevent blisters, and moisture-wicking clothing keeps you comfortable in all weather conditions.
Set Realistic Goals
Having a clear, achievable goal gives you a sense of direction and motivation. If you're a complete beginner, aim to eventually run for 20 minutes without stopping. Once you achieve that, consider entering a local 5K event. Celebrate your progress, whether it’s running a little farther, feeling stronger, or just sticking with the habit.
Plan Your Runs & Stay Consistent
Building a habit is key to long-term success. Choose set days and times for your runs and stick to them as best you can. Even if you can only manage two short runs a week, consistency will bring results over time.
Warm-Up & Cool Down Properly
Warming up before a run prepares your muscles and reduces the risk of injury. Dynamic stretches like leg swings, lunges, and high knees can help. After your run, cool down with gentle jogging or walking, followed by static stretches to maintain flexibility and prevent stiffness.
Join a Running Community
Running with others can be a huge motivator. Speyside has fantastic running clubs and weekly events, such as parkruns, where you can meet fellow runners. A buddy or group can help keep you accountable and make runs more enjoyable. Consider launching a social media channel to keep friends up to date with your progress; no hiding if things begin to drop off; your community will inspire you to keep going!
Fuel Your Body & Stay Hydrated
What you eat and drink matters. Staying hydrated is essential, especially on warmer days. Regardless of level fuelling is so important but especially if you're running for more than 45 minutes, consider eating a small snack or running specific energy bar beforehand for sustained energy. Post-run, refuel with a mix of protein and carbohydrates to aid recovery.
Expect Setbacks & Keep Going
Every runner faces setbacks, whether it’s bad weather, motivation dips, or minor injuries. Don’t be discouraged. Adjust your training, take rest days when needed, and remember that every step forward—no matter how small—is progress.
Enjoy the Process
Don’t focus solely on speed or distance. Appreciate the fresh air, beautiful scenery, and how good it feels to move. Running isn’t just about physical fitness—it’s also a great way to clear your mind and boost your mood. Keep running fun, and you'll stick with it !