{"id":8100,"date":"2022-07-20T12:43:12","date_gmt":"2022-07-20T11:43:12","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=8100"},"modified":"2023-10-09T18:09:06","modified_gmt":"2023-10-09T17:09:06","slug":"running-tips-for-beginners","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/running-tips-for-beginners\/","title":{"rendered":"How to start running: 39 game-changing running tips for beginners"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}img#mv-trellis-img-6::before{padding-top:149.92679355783%; }img#mv-trellis-img-6{display:block;}img#mv-trellis-img-7::before{padding-top:149.92679355783%; }img#mv-trellis-img-7{display:block;}img#mv-trellis-img-8::before{padding-top:149.92679355783%; }img#mv-trellis-img-8{display:block;}img#mv-trellis-img-9::before{padding-top:149.92679355783%; }img#mv-trellis-img-9{display:block;}img#mv-trellis-img-10::before{padding-top:149.92679355783%; }img#mv-trellis-img-10{display:block;}img#mv-trellis-img-11::before{padding-top:149.92679355783%; }img#mv-trellis-img-11{display:block;}img#mv-trellis-img-12::before{padding-top:149.92679355783%; }img#mv-trellis-img-12{display:block;}<\/style>\n<p>The holy grail for many runners is to unlock the secret to become a faster, stronger and less injury-prone runner.<\/p>\n\n\n\n<p>Whether you&rsquo;re new to running or have been running for many years, there&rsquo;s always room for improvement.<\/p>\n\n\n\n<p>You may want to improve your speed, <a href=\"https:\/\/www.runwithcaroline.com\/first-half-marathon-tips\/\" data-type=\"post\" data-id=\"158\">run your first half marathon<\/a> or simply achieve your next PB.&nbsp;<\/p>\n\n\n\n<p>Whatever your goals, the running tips for beginners in this guide will help you become a better runner!<\/p>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-533x1024.png\" alt=\"running tips for beginners\" class=\"wp-image-12960\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"running tips for beginners\" class=\"wp-image-12960 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>39 game-changing running tips for beginners<\/strong><\/h2>\n\n\n\n<p><strong>Running tip #1: Be consistent<\/strong><\/p>\n\n\n\n<p>This is probably one of the most important running tips for beginners, especially when you&rsquo;re starting out on your running journey. <\/p>\n\n\n\n<p>If you want to make running a regular habit, then it&rsquo;s important to be consistent. <\/p>\n\n\n\n<p>Studies suggest it can take anywhere between 18 to 254 days to form a new habit, and on average 66 days for a new behaviour to become automatic.&nbsp;<\/p>\n\n\n\n<p>Your first run may feel horrible &ndash; you&rsquo;re out of breath and want to give up &ndash; but over time it&rsquo;ll soon feel easier.<\/p>\n\n\n\n<p>The only way to get better at something is to do it regularly, be consistent and practice what you&rsquo;ve learned.<\/p>\n\n\n\n<p>This means running regularly and consistently each week and progressing at regular intervals.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/couch-to-half-marathon\/\" data-type=\"post\" data-id=\"13382\">The ultimate couch to half marathon training plan<\/a><\/p>\n\n\n\n<p><strong>Running tip #2: Have a plan<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re a new runner, you may feel overwhelmed. <\/p>\n\n\n\n<p>Where do you start? How fast should you be running? How far should I run?<\/p>\n\n\n\n<p>To help you navigate the early stages of running, follow a training plan like <a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">Couch to 5k<\/a>.&nbsp;<\/p>\n\n\n\n<p>Couch to 5k is perfect for beginner runners as it offers a simple week by week plan to get you from couch to 5k in 9 to 12 weeks.<\/p>\n\n\n\n<p>It also combines walking and running in the first few weeks to gradually ease you into running. <\/p>\n\n\n\n<p>If you&rsquo;re a more experienced runner, or <a href=\"https:\/\/www.runwithcaroline.com\/how-to-start-running-again-after-a-long-break\/\" data-type=\"post\" data-id=\"2467\">returning to running following an injury<\/a>, then find a training plan that suits your needs. <\/p>\n\n\n\n<p>Without a training plan, you run the risk of going nowhere fast!<\/p>\n\n\n\n<p>A training plan will break down exactly what you need to be doing and when each week. <\/p>\n\n\n\n<p>Depending on the plan you choose: a well-rounded training plan will include:<\/p>\n\n\n\n<ul>\n<li>1-3 easy runs<\/li>\n\n\n\n<li>1 long run<\/li>\n\n\n\n<li>Ancillary training like speed training and strength training<\/li>\n\n\n\n<li>1-3 rest and recovery days<\/li>\n<\/ul>\n\n\n\n<p>It&rsquo;s important you find the right plan for you. <\/p>\n\n\n\n<p>This means finding a plan that is not only suited to your fitness levels and running experience, but also your running goals.<\/p>\n\n\n\n<p>Crucially, it also needs to suit your lifestyle.<\/p>\n\n\n\n<p>If you can only run three times a week, then find a plan that enables you to do this. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">The ultimate Couch to 5k plan: A complete guide<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-683x1024.png\" alt=\"running tips for beginners\" class=\"wp-image-12964\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-683x1024.png.webp\" alt=\"running tips for beginners\" class=\"wp-image-12964 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-1-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>Running tip #3: Form a routine<\/strong><\/p>\n\n\n\n<p>Every successful runner will have a routine that they stick with each week. <\/p>\n\n\n\n<p>There are many benefits to having a routine, including better sleep patterns, better stress levels, better overall health and better self-esteem.<\/p>\n\n\n\n<p>Having a routine will also have positive effects for your running performance and emotional wellbeing.&nbsp;<\/p>\n\n\n\n<p>Your routine will be largely determined by factors like your family life, your job and your schedule. <\/p>\n\n\n\n<p>The key is to find a routine that works for you.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-fit-a-run-into-a-busy-schedule\/\" data-type=\"post\" data-id=\"2474\">Make time to run: How to fit a run into a busy schedule<\/a><\/p>\n\n\n\n<p><strong>Running tip #4: Run in the morning<\/strong><\/p>\n\n\n\n<p>Many runners have a love\/hate relationship with running in the morning. It&rsquo;s like marmite!<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4270305\/\" target=\"_blank\" rel=\"noopener\">2014 study<\/a>, running in the morning may lead to a better night&rsquo;s sleep.&nbsp;<\/p>\n\n\n\n<p>Another <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23174473\/\" target=\"_blank\" rel=\"noopener\">study from 2012<\/a> suggests that running in the morning helps to improve sleep and physiological functioning.&nbsp;<\/p>\n\n\n\n<p>Consider going for a morning run if you want to see benefits for your sleep and physiological health.&nbsp;<\/p>\n\n\n\n<p>I prefer <a href=\"https:\/\/www.runwithcaroline.com\/running-in-the-morning\/\" data-type=\"post\" data-id=\"4819\">running in the morning<\/a> as it means I can get my run out of the way first thing in the morning.<\/p>\n\n\n\n<p>It also leaves me energised for the rest of my day! <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-in-the-morning\/\" data-type=\"post\" data-id=\"4819\">7 actionable tips for running in the morning<\/a><\/p>\n\n\n\n<p><strong>Running tip #5: Listen to your body<\/strong><\/p>\n\n\n\n<p>Your body goes through a lot when you go for a run. <\/p>\n\n\n\n<p>A lot is happening within your body &ndash; from your heart pumping to your legs moving to get you through the run.<\/p>\n\n\n\n<p>Listening to your body is a great way to really tune into how your body is doing on a run.&nbsp;<\/p>\n\n\n\n<p>It can take some time and practice, but it can bring many benefits.&nbsp;<\/p>\n\n\n\n<p>Listening to your body can help you modify your training, improve your running performance&nbsp; and help you recognise your limits.&nbsp;<\/p>\n\n\n\n<p>The key is having the confidence to look out for the constant feedback that your body provides you with.&nbsp;<\/p>\n\n\n\n<p>Many niggles and injuries start as a whisper, so it&rsquo;s good to look out for these little signs so you can put things in place to manage them.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-practice-mindful-running\/\" data-type=\"post\" data-id=\"656\">How to practice mindful running: 6 top tips<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-683x1024.png\" alt=\"running tips for beginners\" class=\"wp-image-12967\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-683x1024.png.webp\" alt=\"running tips for beginners\" class=\"wp-image-12967 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-1.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>Running tip #6: Celebrate the small wins<\/strong><\/p>\n\n\n\n<p>Running can feel like a battle sometimes.<\/p>\n\n\n\n<p>On more than one occasion you may struggle to muster the motivation to go for a run.<\/p>\n\n\n\n<p>It&rsquo;s human nature to focus on the negatives and what you&rsquo;re doing wrong. <\/p>\n\n\n\n<p>So during these times it&rsquo;s worth celebrating the small wins!<\/p>\n\n\n\n<p>Whether that be completing your first mile of a run or running <a href=\"https:\/\/www.runwithcaroline.com\/what-to-expect-at-your-first-parkrun\/\" data-type=\"post\" data-id=\"348\">Parkrun<\/a> for the first time.&nbsp;<\/p>\n\n\n\n<p>You don&rsquo;t have to run 10 to 20 miles each week to consider yourself a runner. 1 mile is enough!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/post-run-feeling\/\" data-type=\"post\" data-id=\"13146\">The truth behind the runner&rsquo;s high: 6 ways to boost the post-run feeling<\/a><\/p>\n\n\n\n<p><strong>Running tip #7: Set realistic goals<\/strong><\/p>\n\n\n\n<p>As runners we tend to reach for the stars when it comes to setting running goals.&nbsp;<\/p>\n\n\n\n<p>Whilst this is fine to begin with, it&rsquo;s important to <a href=\"https:\/\/www.runwithcaroline.com\/5-important-things-to-remember-when-setting-effective-running-goals\/\" data-type=\"post\" data-id=\"1194\">set realistic and achievable running goals<\/a> in the long term.<\/p>\n\n\n\n<p>Otherwise you&rsquo;ll be setting yourself up for failure from the get go.&nbsp;<\/p>\n\n\n\n<p>Use the S.M.A.R.T goal setting framework to help you write your goals. <\/p>\n\n\n\n<p>S.M.A.R.T stands for:<\/p>\n\n\n\n<ul>\n<li><strong>S<\/strong>pecific<\/li>\n\n\n\n<li><strong>M<\/strong>easurable<\/li>\n\n\n\n<li><strong>A<\/strong>chievable<\/li>\n\n\n\n<li><strong>R<\/strong>elevant<\/li>\n\n\n\n<li><strong>T<\/strong>ime-Bound<\/li>\n<\/ul>\n\n\n\n<p>For example, if you want to run a 5k, instead of setting a vague goal like:<\/p>\n\n\n\n<p><em>I want to run a 5k.<\/em><\/p>\n\n\n\n<p>Make the goal S.M.A.R.T and make it more specific:<\/p>\n\n\n\n<p><em>I want to run a 5k in under 35 minutes by MONTH\/YEAR by running three times a week.<\/em><\/p>\n\n\n\n<p>By setting S.M.A.R.T goals, you are more likely to achieve them!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/5-important-things-to-remember-when-setting-effective-running-goals\/\" data-type=\"post\" data-id=\"1194\">5 important things to remember when setting effective running goals<\/a><\/p>\n\n\n\n<p><strong>Running tip #8: Schedule your runs<\/strong><\/p>\n\n\n\n<p>If you lead a busy lifestyle, you may struggle to <a href=\"https:\/\/www.runwithcaroline.com\/how-to-fit-a-run-into-a-busy-schedule\/\" data-type=\"post\" data-id=\"2474\">fit your runs into a busy schedule<\/a>.<\/p>\n\n\n\n<p>Schedule your runs like an appointment and block out time in your day to go for a run.<\/p>\n\n\n\n<p>If you&rsquo;re a parent, then why not take your kids with you on the run? <\/p>\n\n\n\n<p>Check out my guide on <a href=\"https:\/\/www.runwithcaroline.com\/running-with-a-jogging-stroller\/\" data-type=\"post\" data-id=\"8087\">running with a jogging stroller<\/a> for more information and tips.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-with-a-jogging-stroller\/\" data-type=\"post\" data-id=\"8087\">8 actionable tips to make running with a jogging stroller easier<\/a><\/p>\n\n\n\n<p><strong>Running tip #9: Know your why<\/strong><\/p>\n\n\n\n<p>When you first start running, ask yourself why you want to start running in the first place.&nbsp;<\/p>\n\n\n\n<p>In other words, know your why. <\/p>\n\n\n\n<p>Are you running to lose weight, get fit, or simply get outdoors more? <\/p>\n\n\n\n<p>Whatever your reasons are for running, make sure they align your interests and goals.<\/p>\n\n\n\n<p>After all, you have to actually enjoy running in order to make a regular habit of it.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">5 key principles of proper running form and technique (and why they matter)<\/a><\/p>\n\n\n\n<p><strong>Running tip #10: Run to music<\/strong><\/p>\n\n\n\n<p>One of the best things about running is that you get to listen to your favourite music, audiobook or podcast while running.<\/p>\n\n\n\n<p>Listening to music in particular helps to make the run more enjoyable and will motivate you to get out of the door in the first place.<\/p>\n\n\n\n<p>Music also has the potential to change both the body and mind during exercise. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/1750984X.2011.631026?scroll=top&amp;needAccess=true\" target=\"_blank\" rel=\"noreferrer noopener\">Research<\/a>&nbsp;has found that music:<\/p>\n\n\n\n<ul>\n<li>Distracts people from pain and fatigue<\/li>\n\n\n\n<li>Elevates mood<\/li>\n\n\n\n<li>Increases endurance<\/li>\n\n\n\n<li>Reduces perceived effort<\/li>\n\n\n\n<li>May promote metabolic efficiency<\/li>\n<\/ul>\n\n\n\n<p>And if this list of benefits wasn&rsquo;t enough to convince you of the powerful effects of music, the research also found that when listening to music, people run farther than usual &ndash; often without realising it!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-running-songs\/\" data-type=\"post\" data-id=\"12801\">80 of the best running songs to get you pumped for your next run<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-683x1024.png\" alt=\"running tips for beginners\" class=\"wp-image-8102\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-683x1024.png.webp\" alt=\"running tips for beginners\" class=\"wp-image-8102 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-2.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>Running tip #11: Reward yourself<\/strong><\/p>\n\n\n\n<p>Creating a reward system is a great way to motivate yourself to go for a run and to congratulate yourself for completing a run.&nbsp;<\/p>\n\n\n\n<p>Perhaps it&rsquo;s a hot shower at the end of a run or a glass of wine in the evening, the key is to find rewards that are personal to you.<\/p>\n\n\n\n<p>When you have a reward system in place, you are more likely to achieve your running goals. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/keep-pushing-quotes\/\" data-type=\"post\" data-id=\"10998\">51 inspiring keep pushing quotes to keep you motivated<\/a><\/p>\n\n\n\n<p><strong>Running tip #12: Find your tribe<\/strong><\/p>\n\n\n\n<p>About 50 million Americans (or 15 percent of the US population) participate in some form of running or jogging, according to a 2020 report from the Sports &amp; Fitness Industry Association.<\/p>\n\n\n\n<p>This surge in popularity means it has never been easier to join a running community &ndash; either face to face or online.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.strava.com\/\" target=\"_blank\" rel=\"noopener\">Strava<\/a> &ndash; the popular running and cycling app &ndash; has over 95 million users across 195 countries alone!<\/p>\n\n\n\n<p>It offers its users the ability to connect with like-minded people so they can enjoy running or cycling as a group.<\/p>\n\n\n\n<p>There are also tonnes of <a href=\"https:\/\/www.runwithcaroline.com\/running-clubs\/\" data-type=\"post\" data-id=\"12005\">running clubs<\/a> available nowadays that offer their own unique selling point when it comes to starting running.<\/p>\n\n\n\n<p>The key is to find a club that aligns with your goals and running experience. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-clubs\/\" data-type=\"post\" data-id=\"12005\">10 running clubs changing the world one step at a time<\/a><\/p>\n\n\n\n<p><strong>Running tip #13: Get enough sleep<\/strong><\/p>\n\n\n\n<p>Getting a good night&rsquo;s sleep is important for so many reasons.&nbsp;<\/p>\n\n\n\n<p>A good night&rsquo;s kip will help to look after your physical and emotional wellbeing.<\/p>\n\n\n\n<p>It also goes a long way to help reduce your stress levels and even maintain a healthy weight.<\/p>\n\n\n\n<p>Aim to get a good night&rsquo;s sleep and practice a good sleep routine. <\/p>\n\n\n\n<p>This includes avoiding any artificial blue light from your phone before bedtime!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/recovery-tips-after-a-long-run\/\" data-type=\"post\" data-id=\"2542\">Recovery after running: 5 essential recovery tips after a long run<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-683x1024.png\" alt=\"running tips for beginners\" class=\"wp-image-12973\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-683x1024.png.webp\" alt=\"running tips for beginners\" class=\"wp-image-12973 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-1.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>Running tip #14: Stay hydrated<\/strong><\/p>\n\n\n\n<p>When you run, you lose fluid by sweating and breathing. As soon as you start to run, you start to dehydrate.&nbsp;<\/p>\n\n\n\n<p>It is thought that approximately 75% of the energy you put into exercise is converted into heat and is then lost.&nbsp;<\/p>\n\n\n\n<p>Your body keeps cool by sweating, which makes the replacement of these fluids crucial.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s crucial that you are fully <a href=\"https:\/\/www.runwithcaroline.com\/key-hydration-tips-for-runners\/\" data-type=\"post\" data-id=\"5422\">hydrated<\/a> before you begin running otherwise you will risk dehydration early in the session.&nbsp;<\/p>\n\n\n\n<p>Dehydration can affect your stamina, speed and performance, and cause fatigue, headache and dizziness.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/key-hydration-tips-for-runners\/\" data-type=\"post\" data-id=\"5422\">Hydration and running performance: 4 key hydration tips for runners<\/a><\/p>\n\n\n\n<p><strong>Running tip #15: Eat enough protein<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/the-best-protein-food-for-runners\/\" data-type=\"post\" data-id=\"2525\">Protein<\/a> is needed in the diet to help the body repair cells and make new ones.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s also important for growth and development during childhood, adolescence and pregnancy.&nbsp;&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re exercising regularly, protein should be part of every meal, including breakfast, lunch and dinner.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s also good to prioritise protein intake after a workout or run.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/fat-protein-efficient\/\" data-type=\"post\" data-id=\"10892\">Fat protein efficient vs. carbohydrate efficient, which is best for you?<\/a><\/p>\n\n\n\n<p><strong>Running tip #16: Wear the right running shoes<\/strong><\/p>\n\n\n\n<p>If you run regularly, it&rsquo;s crucial you find the <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">right pair of running shoes<\/a>.&nbsp;<\/p>\n\n\n\n<p>A well-fitting pair of running shoes will help to:<\/p>\n\n\n\n<ul>\n<li>Support your feet when you run<\/li>\n\n\n\n<li>Provide flexibility and durability<\/li>\n\n\n\n<li>Protect against common running injuries like <a href=\"https:\/\/www.runwithcaroline.com\/shin-splints-while-running\/\">shin splints<\/a><\/li>\n\n\n\n<li>Cushion your feet from heavy landing<\/li>\n\n\n\n<li>Improve your performance<\/li>\n<\/ul>\n\n\n\n<p>Visit your local running shoe store to find the right running shoes for you. <\/p>\n\n\n\n<p>Most stores nowadays offer a free gait analysis which will help determine the best shoes for you.<\/p>\n\n\n\n<p>For more tips and advice on finding the right running shoes, check out my <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes guide<\/a>.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/can-you-put-shoes-in-the-dryer\/\" data-type=\"post\" data-id=\"9416\">Can you put shoes in the dryer? 7 running shoe cleaning do&rsquo;s and don&rsquo;ts<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-683x1024.png\" alt=\"running tips for beginners\" class=\"wp-image-12975\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-683x1024.png.webp\" alt=\"running tips for beginners\" class=\"wp-image-12975 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-5.png\" id=\"mv-trellis-img-6\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>Running tip #17: Wear the right running gear<\/strong><\/p>\n\n\n\n<p>Along with running shoes, running gear is essential for a safe and comfortable run.&nbsp;<\/p>\n\n\n\n<p>What you wear running will depend on a number of factors, including your age, gender and the time of the year in which you run.<\/p>\n\n\n\n<p>But the essential pieces of kit are a decent pair of running leggings or shorts, comfortable underwear, a good sports bra, a running top and running socks. <\/p>\n\n\n\n<p>Check out my guides on <a href=\"https:\/\/www.runwithcaroline.com\/tips-for-running-in-the-heat-and-humidity\/\" data-type=\"post\" data-id=\"4341\">running in the heat<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/how-to-dress-for-winter-running\/\" data-type=\"post\" data-id=\"2703\">running in the cold<\/a> for running gear advice and tips.<\/p>\n\n\n\n<p>You can also find some tips on finding <a href=\"https:\/\/www.runwithcaroline.com\/affordable-running-gear\/\" data-type=\"post\" data-id=\"5130\">affordable running clothes<\/a>. &nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-recovery-shoes-for-runners\/\" data-type=\"post\" data-id=\"9240\">The best recovery shoes for runners: Oofos slides vs Hoka slides<\/a><\/p>\n\n\n\n<p><strong>Running tip #18: Add variation into your training plan<\/strong><\/p>\n\n\n\n<p>You know the feeling, you&rsquo;re working hard towards your training goals, but your training plan feels stale or boring.<\/p>\n\n\n\n<p>Boredom is closely linked to a lack of motivation, so it&rsquo;s important you find a training routine that excites you.<\/p>\n\n\n\n<p>The simplest way to do this is to find variation in your training plan. <\/p>\n\n\n\n<p>This means including a range of runs and activities in your plan, including easy runs, long runs, <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">strength training<\/a> and speed training.<\/p>\n\n\n\n<p>Cross training activities like swimming, cycling and <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">yoga<\/a> are also great to include in a plan to relieve feelings of boredom &ndash; more on this below.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/is-crossfit-bad-for-you\/\" data-type=\"post\" data-id=\"10841\">Is CrossFit bad for you? Pros and cons of CrossFit for runners<\/a><\/p>\n\n\n\n<p><strong>Running tip #19: Strength train<\/strong><\/p>\n\n\n\n<p>Strength training (also known as &lsquo;resistance training&rsquo;) is essentially the performance of exercises that are designed to improve strength and endurance.<\/p>\n\n\n\n<p>Combining running and strength training is a great way to prevent common running injuries, and improve your <a href=\"https:\/\/www.runwithcaroline.com\/improve-running-form\/\" data-type=\"post\" data-id=\"3169\">running form<\/a> and performance.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re new to strength training, then check out my <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">30 day strength training plan for runners<\/a>.<\/p>\n\n\n\n<p>This plan is a simple and effective way to incorporate strength exercises into your training routine each week.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">The ultimate 30 day strength training plan for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-683x1024.png\" alt=\"running tips for beginners\" class=\"wp-image-8103\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-683x1024.png.webp\" alt=\"running tips for beginners\" class=\"wp-image-8103 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3.png\" id=\"mv-trellis-img-7\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>Running tip #20: Cross train<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">Cross training<\/a> is essentially adding different forms of exercise into your training routine.&nbsp;<\/p>\n\n\n\n<p>It can take the form of walking, hiking, swimming, cycling, <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">yoga<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/pilates-exercises-for-runners\/\" data-type=\"post\" data-id=\"7941\">Pilates<\/a>, and many more activities.<\/p>\n\n\n\n<p>Cross training can help with injury prevention, recovery, endurance and strength and resistance. <\/p>\n\n\n\n<p>It&rsquo;s also a great way to add variation into your training plan.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/wall-pilates\/\" data-type=\"post\" data-id=\"12350\">A beginner guide to wall Pilates: Everything you need to know as a runner<\/a><\/p>\n\n\n\n<p><strong>Running tip #21: Go for a mindful run<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-practice-mindful-running\/\" data-type=\"post\" data-id=\"656\">Mindful running<\/a> has become increasingly popular over the last few years as people look for more ways to de-stress and reconnect with nature.<\/p>\n\n\n\n<p>The definition of mindful running is to become mentally connected with your body during a run.<\/p>\n\n\n\n<p>The best way to do this is to get rid of any distractions on your run, such as your phone or sportswatch.<\/p>\n\n\n\n<p>Meditation and mindful running are two practices that are often linked and used together. <\/p>\n\n\n\n<p>So if you feel like you need to de-stress, why not try mindful running?<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/mental-tips-for-long-runs\/\" data-type=\"post\" data-id=\"5283\">6 mental tips for long runs<\/a><\/p>\n\n\n\n<p><strong>Running tip #22: Run without a watch<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-running-without-a-watch\/\" data-type=\"post\" data-id=\"5230\">Running without a watch<\/a> is considered sacrilege for many runners who rely on their running watch to track their pace, heart rate, distance, amongst other things.<\/p>\n\n\n\n<p>However, there are lots of benefits to running without a watch.<\/p>\n\n\n\n<p>One being that it allows you to be more mentally connected on your run.<\/p>\n\n\n\n<p>It also allows you to really enjoy your run for what it is, without worrying about your speed and pace.<\/p>\n\n\n\n<p>We runners too tend to get hung up on how many miles we&rsquo;re doing and how fast we&rsquo;re going.<\/p>\n\n\n\n<p>Sometimes it&rsquo;s good to just take a step back and enjoy the run for what it is. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-running-without-a-watch\/\" data-type=\"post\" data-id=\"5230\">Running by feel: 5 life-changing benefits of running without a watch<\/a><\/p>\n\n\n\n<p><strong>Running tip #23: Pick up your speed<\/strong><\/p>\n\n\n\n<p>Many runners are guilty of sticking with one speed when they run.&nbsp;<\/p>\n\n\n\n<p>While easy, steady runs are great for improving your endurance and stamina, they are not that great at getting you used to different speeds and paces.<\/p>\n\n\n\n<p>By picking up your speed on a run, your body will get used to running at different speeds which will have benefits for your running performance.<\/p>\n\n\n\n<p>Why not try speed training sessions like <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">interval training<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo running<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-strides\/\" data-type=\"post\" data-id=\"3996\">strides<\/a> on your next run? <\/p>\n\n\n\n<p>Just remember to warm up properly before your workout!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-running-workouts\/\" data-type=\"post\" data-id=\"7503\">7 of the best running workouts to build endurance, strength and speed&nbsp;<\/a><\/p>\n\n\n\n<p><strong>Running tip #24: Try yoga<\/strong><\/p>\n\n\n\n<p>Yoga has many benefits for runners. <\/p>\n\n\n\n<p>It&rsquo;s great for recovery, improves running technique, reduces the risk of injury, increases flexibility and improves mobility.<\/p>\n\n\n\n<p>Not to mention the benefits for your emotional and mental wellbeing.&nbsp;<\/p>\n\n\n\n<p>The bottom line? A regular yoga practice could make you a stronger and more agile runner.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">Is yoga good for runners? 6 benefits of yoga for runners<\/a><\/p>\n\n\n\n<p><strong>Running tip #25: Stretch daily<\/strong><\/p>\n\n\n\n<p>Stretching has a range of benefits for runners looking to improve their flexibility and reduce their risk of injury.&nbsp;<\/p>\n\n\n\n<p>Aim to include some <a href=\"https:\/\/www.runwithcaroline.com\/pre-run-stretches\/\" data-type=\"post\" data-id=\"12865\">pre-run stretches<\/a> as part of your warm up.<\/p>\n\n\n\n<p>There are also lots of <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">dynamic stretches<\/a> that you can try to get you pumped for your run. <\/p>\n\n\n\n<p>A morning stretching routine can also go a long way to help you become a stronger and healthier runner.<\/p>\n\n\n\n<p>Check out my guide on the <a href=\"https:\/\/www.runwithcaroline.com\/morning-stretches-for-runners\/\" data-type=\"post\" data-id=\"4877\">best morning stretches for runners<\/a> for more information.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/pre-run-stretches\/\" data-type=\"post\" data-id=\"12865\">The 9 best pre-run stretches (and how to do them properly)<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-683x1024.png\" alt=\"running tips for beginners\" class=\"wp-image-12980\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-683x1024.png.webp\" alt=\"running tips for beginners\" class=\"wp-image-12980 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-7.png\" id=\"mv-trellis-img-8\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>Running tip #26: Do more easy runs<\/strong><\/p>\n\n\n\n<p>Easy runs form the backbone of most training plans. <\/p>\n\n\n\n<p>Easy runs are designed to be exactly that &ndash; easy!<\/p>\n\n\n\n<p>They allow for recovery between harder days where you might be doing long runs or speed training.<\/p>\n\n\n\n<p>This is important because it is on easy running days that adaptations from hard training take place.<\/p>\n\n\n\n<p>Crucially, if you don&rsquo;t allow your body to recover, your body is not going to adapt, which could lead to limited gains and even injury.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/tips-on-how-to-slow-yourself-down-when-running\/\" data-type=\"post\" data-id=\"5378\">How to slow yourself down when running<\/a><\/p>\n\n\n\n<p><strong>Running tip #27: Don&rsquo;t forget about the long run<\/strong><\/p>\n\n\n\n<p>Like with easy runs, the long run is an integral part of a training plan.<\/p>\n\n\n\n<p>Long runs are designed to increase your endurance and improve your endurance.&nbsp;<\/p>\n\n\n\n<p>They also help to strengthen your muscles, tendons and ligaments, making you a stronger and healthier runner in the long term.<\/p>\n\n\n\n<p>If you&rsquo;re training for a 5k, 10k, half marathon or marathon, your training plan should include at least 1 long run per week, normally performed at the weekend.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-faster-for-longer\/\" data-type=\"post\" data-id=\"2537\">How to run faster and longer: 4 training secrets<\/a><\/p>\n\n\n\n<p><strong>Running tip #28: Get a gait analysis&nbsp;<\/strong><\/p>\n\n\n\n<p>A gait analysis is used to determine which running shoes are best for you.&nbsp;<\/p>\n\n\n\n<p>It normally involves you running for a few minutes on a treadmill while a recording is made of your feet.<\/p>\n\n\n\n<p>The footage is then slowed down then shared with you to show you how your foot hits the ground when you run.&nbsp;<\/p>\n\n\n\n<p>Most running shoe stores offer a free gait analysis service, so make sure you pick a store that offers this complementary service.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/proper-running-footstrike-how-to-improve-it\/\" data-type=\"post\" data-id=\"1516\">Proper running foot strike and 3 actionable ways to improve it<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-683x1024.png\" alt=\"running tips for beginners\" class=\"wp-image-8104\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-683x1024.png.webp\" alt=\"running tips for beginners\" class=\"wp-image-8104 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-4.png\" id=\"mv-trellis-img-9\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>Running tip #29: Go trail running<\/strong><\/p>\n\n\n\n<p>Trail running is a breath of fresh air for many runners looking to get away from the hustle and bustle of urban life.<\/p>\n\n\n\n<p>If you&rsquo;re lucky enough to live near some amazing trails, running and the outdoors come together to create an unforgettable experience.<\/p>\n\n\n\n<p>If you&rsquo;re used to road running but have never tried trail running, then check out my guide of <a href=\"https:\/\/www.runwithcaroline.com\/trail-running-tips-for-beginners\/\" data-type=\"post\" data-id=\"4735\">trail running for beginners<\/a>.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/trail-running-tips-for-beginners\/\" data-type=\"post\" data-id=\"4735\">12 trail running tips for beginners<\/a><\/p>\n\n\n\n<p><strong>Running tip #30: Work on your running form<\/strong><\/p>\n\n\n\n<p>Running form is probably one of the most important things to master as a runner.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-properly\/\" data-type=\"post\" data-id=\"1238\">Proper running form<\/a> is all about running in the most efficient and economical way possible, placing as little stress as possible on your muscles and joints.<\/p>\n\n\n\n<p>There are many benefits of proper running form. <\/p>\n\n\n\n<p>It improves athletic performance, helps you run more efficiently, reduces the risk of fatigue, reduces the risk of common injuries and helps you stay healthy as a runner.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-muscles-does-running-work\/\" data-type=\"post\" data-id=\"12307\">What muscles does running work? An inside look at running performance<\/a><\/p>\n\n\n\n<p><strong>Running tip #31: Run up hills<\/strong><\/p>\n\n\n\n<p>While hill running is very demanding physically, it has a host of benefits for your running performance.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">Hill running<\/a> tests your arms, legs and core in so many more ways than traditional road running.&nbsp;<\/p>\n\n\n\n<p>It also improves your strength and power as a runner, as well as increases your endurance, stamina and VO2 Max.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">3 hill sprint workouts to increase strength and power<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-683x1024.png\" alt=\"running tips for beginners\" class=\"wp-image-12983\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-683x1024.png.webp\" alt=\"running tips for beginners\" class=\"wp-image-12983 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-8.png\" id=\"mv-trellis-img-10\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>Running tip #32: Don&rsquo;t forget to warm up<\/strong><\/p>\n\n\n\n<p>A warm up is essential before any run. <\/p>\n\n\n\n<p>Not only does it get you physically ready for your run, it pumps you up mentally.<\/p>\n\n\n\n<p>Simply put, your muscles perform better when they are warmed up before a run.<\/p>\n\n\n\n<p>A warm up should consist of two main parts: jogging to get your heart rate up and <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">dynamic stretches<\/a> to loosen your muscles.&nbsp;<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19996770\/\" target=\"_blank\" rel=\"noopener\">2010 study<\/a>, analysis has shown that performance improvements can be demonstrated after completion of an adequate warm up.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-properly-before-a-5k-race\/\" data-type=\"post\" data-id=\"676\">How to warm up properly before a 5k race: The essential 5k warm up routine<\/a><\/p>\n\n\n\n<p><strong>Running tip #33: Foam roll<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\" data-type=\"post\" data-id=\"3327\">Foam rolling<\/a> has many benefits for runners who regularly experience tight or sore muscles after a run.&nbsp;<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4637917\/\" target=\"_blank\" rel=\"noopener\">2015 study<\/a>, foam rolling has &ldquo;short-term effects on increasing joint range of motion without negatively affecting muscle performance.<\/p>\n\n\n\n<p>The study concludes that foam rolling may help to reduce DOMS (delayed onset muscle soreness) after intense exercise.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\" data-type=\"post\" data-id=\"3327\">Benefits of foam rolling: How to foam roll properly as a runner<\/a><\/p>\n\n\n\n<p><strong>Running tip #34: Know your limits<\/strong><\/p>\n\n\n\n<p>One of the biggest components of running is that feeling of tiredness or exhaustion, or that feeling of sore and stiff muscles after a run.<\/p>\n\n\n\n<p>Building up your endurance and fitness feels great. Achieving your PB gives you a high like no other!<\/p>\n\n\n\n<p>However, when it comes to overtraining, this can sometimes be a difficult process to sense and understand.&nbsp;<\/p>\n\n\n\n<p>What is the difference between too little exercise and too much exercise?&nbsp;<\/p>\n\n\n\n<p>Get to know your limits and pay attention to your body&rsquo;s messages.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\" data-type=\"post\" data-id=\"6188\">Overtraining syndrome: 11 signs of overtraining when running<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-683x1024.png\" alt=\"running tips for beginners\" class=\"wp-image-12985\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-683x1024.png.webp\" alt=\"running tips for beginners\" class=\"wp-image-12985 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-9.png\" id=\"mv-trellis-img-11\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>Running tip #35: Fuel your runs<\/strong><\/p>\n\n\n\n<p>Food is fuel for your runs. <\/p>\n\n\n\n<p>The type of foods you eat before and after a run depend on a few factors: the time at which you run, the run intensity and run duration.<\/p>\n\n\n\n<p>The general rule is that a pre-run meal should be high in carbohydrates, moderate in protein and low in fat and fibre.&nbsp;<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.sciencedaily.com\/releases\/2015\/12\/151215094542.htm\" target=\"_blank\" rel=\"noopener\">2015 study<\/a>, for high intensity, long duration runs, muscles prefer carbohydrates as their fuel source, regardless of whether the runner has eaten or not.<\/p>\n\n\n\n<ul>\n<li>If your run is going to last more than 90 minutes, opt for a pre-run meal, eaten 3 to 4 hours before your run.&nbsp;<\/li>\n\n\n\n<li>If your run is going to last less than 90 minutes, opt for a pre-run snack, eaten 30 to 60 minutes before your run.<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-running-in-the-morning\/\" data-type=\"post\" data-id=\"8416\">What to eat before running in the morning: 8 eating tips<\/a><\/p>\n\n\n\n<p><strong>Running tip #36: Take rest days seriously<\/strong><\/p>\n\n\n\n<p>Rest days are often overlooked in a training plan, when in reality they are incredibly important for your health and wellbeing as a runner.<\/p>\n\n\n\n<p>Runners should take 2 to 3 rest days per week. <\/p>\n\n\n\n<p>A rest day can include light exercise, but the focus should remain on recovery from the physical stresses of running.<\/p>\n\n\n\n<p>For optimal performance, you should aim to include one day of complete rest in your training plan.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/smoothie-recipes-for-runners\/\" data-type=\"post\" data-id=\"1388\">6 healthy smoothie recipes for runners to optimise recovery<\/a><\/p>\n\n\n\n<p><strong>Running tip #37: Join a running club<\/strong><\/p>\n\n\n\n<p>If you struggle to find the motivation or confidence to run, then joining a running club may be a game changer for you.<\/p>\n\n\n\n<p>A running club that is aligned with your interests and goals as a runner can do wonders for your running performance and your physical and mental health.<\/p>\n\n\n\n<p>Check out websites like <a href=\"https:\/\/www.meetup.com\/\" target=\"_blank\" rel=\"noopener\">Meetup<\/a> and <a href=\"https:\/\/www.strava.com\/\" target=\"_blank\" rel=\"noopener\">Strava<\/a> to find a running club near you.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/first-10k\/\" data-type=\"post\" data-id=\"12879\">11 things I wish I&rsquo;d known before running my first 10k<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-683x1024.png\" alt=\"running tips for beginners\" class=\"wp-image-12987\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-683x1024.png.webp\" alt=\"running tips for beginners\" class=\"wp-image-12987 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-10.png\" id=\"mv-trellis-img-12\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>Running tip #38: Don&rsquo;t compare yourself to others<\/strong><\/p>\n\n\n\n<p>Comparison is generally a fast track to unhappiness. <\/p>\n\n\n\n<p>All it does is keep you focused on what you don&rsquo;t like about yourself.<\/p>\n\n\n\n<p>Instead turn comparison into inspiration!<\/p>\n\n\n\n<p>When you see someone cross the finish line, what you don&rsquo;t see is all the hours they&rsquo;ve put into their training for their achievement.<\/p>\n\n\n\n<p>Don&rsquo;t let someone else&rsquo;s achievements get you down, instead let them open you up to the possibilities.&nbsp;<\/p>\n\n\n\n<p>Let them be the inspiration for what you can be in life.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-for-mental-health\/\" data-type=\"post\" data-id=\"1346\">Running for mental health: 7 ways running can help you overcome anxiety<\/a><\/p>\n\n\n\n<p><strong>Running tip #39: Run Parkrun<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/what-to-expect-at-your-first-parkrun\/\" data-type=\"post\" data-id=\"348\">Parkun<\/a> is one of running&rsquo;s biggest success stories and has changed running for good.&nbsp;<\/p>\n\n\n\n<p>Parkruns are free, weekly, community driven running events held all around the world.&nbsp;<\/p>\n\n\n\n<p>The 5k events take place in parks and green spaces on a Saturday morning. You can easily sign up for your local Parkrun on their website.<\/p>\n\n\n\n<p>In 2018, the Royal College of General Practitioners (RCGP) and Parkrun UK launched the <a href=\"https:\/\/www.gov.uk\/government\/case-studies\/the-parkrun-practice-initiative#:~:text=The%20parkrun%20practice%20initiative%20enables,take%20part%20in%20a%20parkrun.\" target=\"_blank\" rel=\"noopener\">Parkrun practice initiative<\/a>.<\/p>\n\n\n\n<p>This initiative promotes the social prescribing of physical activity through participation in local 5k Parkrun events.&nbsp;<\/p>\n\n\n\n<p>So if you&rsquo;re looking to get into running or find a community of runners near you, try Parkrun!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-to-expect-at-your-first-parkrun\/\" data-type=\"post\" data-id=\"348\">What to expect at your first Parkrun<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The holy grail for many runners is to unlock the secret to become a faster, stronger and less injury-prone runner. Whether you&rsquo;re new to running or have been running for many years, there&rsquo;s always room for improvement. You may want to improve your speed, run your first half marathon or simply achieve your next PB.&nbsp; &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9316,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[53],"tags":[106,69],"mv":{"thumbnail_id":9316,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/20-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8100"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=8100"}],"version-history":[{"count":17,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8100\/revisions"}],"predecessor-version":[{"id":13401,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8100\/revisions\/13401"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9316"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=8100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=8100"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=8100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}