10 tips for new runners

Sports physio Deal

Sports physio Deal

Get the right trainers – for you

Schedule a professional running shoe fit so you get the right shoe for you.

Set a challenge or goal

Entering a race or having a goal helps to define your training. A race date can give you a deadline and helps provide motivation and commitment.

Find the Right Training Plan – For You

Find a plan that is compatible with your current fitness level. Don’t start above your head.

Start slow

Start by running very slowly or even walk first before running. Keep a pace where you can hold a conversation for at least three months as you develop your running base. Take walk breaks as needed. Focus on increasing your run time or your distance in gradual increments rather than your run pace.

Make Running Friends

Running friends will help support your new sport and lifestyle and may help encourage you to train. Meeting up with others for runs makes you accountable too. Making training a “social event” can make it fun and safer too!

Run at Least Three Days a Week

Training plans that are three or four days a week allow you recovery time between runs while still providing enough training stimulus to promote health and fitness benefits. Don’t skip workouts; try to do each and every workout on your training plan. If you miss one, don’t try to make it up by squeezing it in, just pick up where you left off. Rest days are part of the training process too. We need down time to adapt to training. This is when we become stronger, fitter, and faster. Take at least one day a week completely off.


Enhance your running by cross-training two days a week. Focus on muscular strength and flexibility activities like weight training, yoga or Pilates rather than aerobic cross-training activities.

Eat Well

Change your diet to support your newfound sport and healthy lifestyle. Eating healthy will help fuel your runs, repair your body, make you feel better and improve your performance.

Hydrate Well

Increase your water intake when training to ensure you are keeping well hydrated.

Follow the 10 – 20 % rule

Increase mileage or time gradually. Sticking to the 10 to 20% increase rule helps you avoid doing too much, too soon, and too fast. A slow, gradual build reduces the risk of injury.


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