3 Things Beginner Runners Should Know

Running has surged in popularity since the coronavirus lockdown began. No gym required, it can easily be done alone, and no need to touch anything! Many people are either getting starting or rediscovering this beautiful and peaceful sport.

But running isn’t always beautiful, it can be hard and unappealing. Running can be peaceful for the mind, but it’s actually pretty violent on our muscles, tendons and bones.

Without a proper introduction, running can make a really bad first impression, so here are 3 things beginner runners should know:

1. Runners will Get Sore

Running is a high impact sport. Our bodies absorb the impact of a force up to 3x our body weight every time we take a step. When we run, we propel ourselves forward by pushing into the ground with one foot at a time. It’s like doing thousands of tiny single leg squats!

Check out my video Running Form Tips to learn more about footstrike and impact forces.

Repetitive pounding from the impact of each step, combined with countless reps of pushing our entire body forward off of one foot will cause some muscular soreness when we first start running, this is normal!

When our muscles get sore, that’s an indication of training adaptation. It means our muscles have been worked to the point they have broken down a little bit. With proper rest, they will heal stronger than they were before the training is done. Some soreness for new or returning runners is a good thing because it means gains are being made.

That being said — soreness isn’t an intense or sharp pain. If in doubt, get professional medical advice.

2. It’s Okay to Walk

Walking is an important part of running, as long as it is planned. By planning the walk break in advance, we learn to measure our effort and adjust our pace instead of just stopping to walk whenever we feel fatigued.

Walking breaks also allow us to run faster than we would be able to without walking. Running faster helps our normal pace feel slower and more comfortable. In this way, fast running improves our endurance. When our normal pace feels slower and more comfortable, we are able maintain that pace for a longer time without slowing down or stopping.

Walking isn’t only for beginners! Even the highest level runners include lots of walking (or very slow jogging) breaks in their training - often during interval workouts. Remember, walking breaks allow us to run faster than we could without them. To keep improving we need to keep challenging our fast pace.

3. Build Up Slowly

Patience is important for new runners. As mentioned, running is hard on the body and some soreness is to be expected. To allow the body to adapt, heal and come back stronger, we need to allow recovery time.

It’s important to note that the cardiovascular system can adapt to running more quickly than our muscles, tendons and bones can. Even someone who is active and fit from other activities will likely need to proceed with caution while starting to run because of the associated repetitive impact and loading.

Start with a short run of 5-10minutes, or alternate between walking and jogging in your first time out. If you experience muscle soreness as a result, allow for a day or two (or more, as needed) without running before trying to run again. Walking is a good way to keep active in between run days.


Looking for a more specific and individualized plan to get started?

Nicole Sifuentes is a former professional runner and 2-time Olympian, a Certified Strength and Conditioning Specialist and full-time Running Coach for adults of all ages and abilities. Read more about her services, and schedule your free coaching consultation

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