A Beginner’s Guide to Running

Welcome to our beginner’s guide to running!

We’ve collected together videos and stories that we hope can help and encourage new runners, as well as those returning after an extended break, and guide you on your running journey.

Start with All The Things New Runners Need To Know, from knowing that it’s OK to walk, reassuring you that running does get easier, and suggesting all the kit you need to get going (hint: it’s not as much as you might think!). 

Following a structured training plan can help you to avoid running too far, too fast and too soon. Couch to 5k is a popular way to begin, and it’ll help you to progress to 30 minutes of continuous running. There are other similar programmes and training apps that can also help (the TRC team uses Runna).  

What running shoes do you need? Here’s a guide to a full running shoe rotation, but really all you need is a good pair of daily trainer running shoes.

Do you need to stretch before a run? It’s better to do dynamic movements as a warm up and then stretch after your run. Having a good warm up before running can help reduce injuries.

Here are 10 things to avoid before a run, and Mo talks more about all the things not to do before running. 

Worried about aches or pains? They happen to all runners, no matter how experienced. We’ve got tips on niggles vs injuries, and how to deal with them. Just remember: if you’re concerned about any discomfort then see a sports physio who can give you the best advice. 

As you run further or more frequently you might hear about different types of runs. Here Andy talks Tom through the different paces he should run at during training. 

Here are five steps to help you recover after each run. The main things to know are that refuelling with protein and carbs is important, as is getting enough rest and prioritising sleep. Here’s Sarah talking about mistakes to avoid after you’ve finished a run. 

And yes, we’ve got a few pieces about what not to do while running. Like the saying goes: you learn from your mistakes, and we’ve made these mistakes so you don’t have to!

If you’ve been running for a while, and are becoming more confident and comfortable, then you might be wondering how do I run faster?

And we know that sometimes it gets tough, so here’s how to stay motivated with your running, plus some ideas to help make running more fun for you. 

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