Expert Running Tips For Beginners
For every runner, there’s a piece of advice they wish they knew when they started out — but had to learn the hard way. We figured who better to offer advice on running than our run clinic instructors, and members of the Kintec running community!
We asked them what they wish they knew when they started running, and here are some of their expert running tips for beginners!
Run With A Friend
“Find a friend who’s also a beginner to go running with. The time passes way faster when you’re busy catching up, and when you just aren’t feeling it, chances are you’ll make the effort to get out the door to avoid letting down a friend.”
Proper Fitting Shoes Are Key
“Get fit in a proper pair of running shoes from someone who has the knowledge to select a shoe based on your foot type. A fitting expert at Kintec can help you find running shoes that will help with exactly the sort of running you want to do!”
Mix Up The Terrain
“Find some beautiful trails in a local park and turn your run into an adventure in the forest. Plus the softer ground of the trail lessens the impact on your body and helps minimize injury.”
For Injuries, Remember RICE
“Rest, Ice, Compression, and Elevation.”
Don’t Take On Too Much Too Quickly
“You shouldn’t increase your pace any more than by 10% at a time. If you can’t talk while you’re running, you’re going too fast.”
Dress Properly For A Run
“Don’t overdress! Add 20 degrees to the current temperature, and that’s what it will feel like once you’re warmed up. Double knot your shoelaces, and women – wear a supportive bra to minimize the bounce!”
Prepare For Aches And Pains
“Fill a Dixie cup full of water and place in your freezer. When you need to ice a sore muscle, tear the top part of the Dixie cup half-way down so you can hold it, then use the ice block to massage sore muscles.”
Run Facing Traffic
“Remember that drivers are not looking out for you, so run defensively.”
Goals Goals Goals!
“Set small, realistic goals and keep a training log. Motivate yourself and measure your progress by signing up for a race about 10-12 weeks away. Races in your area are also a great way to get better acquainted with the local running community!”
Invest In Proper Running Gear
“In particular, you’ll want to purchase a breathable and waterproof running jacket and some sweat-wicking, technical shirts and tights. A few key pieces will allow you to run in any weather and make it more fun to get outside. Remember: Don’t put your running clothes in the dryer!”
Track Your Progress
“Sign up for an account on a run tracking app to see how you are progressing over time. Some apps even include a social aspect where you can follow friends and get inspired by seeing other people’s activities. My favourite is Strava – you can record your runs straight from the free app, or it connects to popular GPS watches such as Garmin’s and Suuntos.”
Don’t Eat Too Close To A Run
“Don’t eat a big meal before you run. If you must eat, do it 2 hours before. Hydrate well the day before you run.”
Practice Cross Training
“Mix in some low-impact cross-training exercises on your days off of running.”
New Clinics Starting Soon!
Kintec hosts run clinics year-round, featuring expert tips from experienced instructors, educational talks, and other benefits! We offer clinics in North Vancouver, Langley, Maple Ridge, Abbotsford, Port Moody, and Chilliwack – find a clinic near you open for registration today.