Road Running For Beginners

Elvis Elvis


For beginners or professionals, running is a most exhilarating sport, not only does it improve your fitness, but also your whole outlook on life.

To get the most of out of this amazing sport, it is important that you plan sensibly and set yourself realistic targets.

Set yourself a goal!

A goal is the driving force behind any new activity; it plays a key role in your motivation. However, you are likely to face major setbacks

if you set goals that are too high, in relation to your fitness level.

To make sure you are on the right path, set realistic, individualized goals. Remember, each individual is different and your goals have to be unique in accordance with your capability. For instance, you can’t expect to run the same number of miles in your second month of training as someone who has been running for years.

Choose the right ground

Experts strongly recommend choosing flat and even ground, Concrete and pavement paths are the single biggest causes of injuries for runners. In addition, it is important to avoid slanted or uneven surfaces in the early stages of your program.

Road Running For Beginners

When running, the foot hits the ground with a force, which is 3 times greater than your body weight. This is one of the main reasons why you should opt for flat ground, instead of uneven bumpy surfaces. This will also help you to properly gear up for the hills.

You could also consider trail running, rather than the streets or pavements. This will lead to a less painful impact. The softer ground will also force you to keep a slower pace.

Once your body has comfortably adapted to the flat grounds, you can then safely add hills to your training program.

Warm Up Exercises

Before starting you must always make sure that you stretch and warm your muscles, tendons and ligaments to avoid painful injuries. A good warm up routine will make the muscles more pliable and better able to cope with the demands of a hard training session.

Keep it slow!

Over 60% of beginners report injuries and discomfort caused by a sudden increase in the intensity and duration of their programme. Experts suggest that you start at a basic of about 30 minutes a day and follow this routine for around three weeks. Research shows that if you do not start slowly, there is a good chance that an injury will occur in your third month of running. As a beginner, you need to make sure you do not increase your mileage by more than 3 miles in a single week.

Weight Training In Your Routine

Weight training can play an important part in your routine. Including a weight training plan will help to strengthen the required muscles, which will ultimately improve your performance.

The Treadmill

If fitness and fun are the reasons why you run, the treadmill is an excellent option for you.
will provide you with the power to control the length and intensity of your planned schedule. We’ve explained above the significance of maintaining a slow start-up pace, a treadmill will make this easier to achieve.

Owing to their basic functionality, treadmills are very helpful for beginners. The action of the treadmill is intended to provide a running carpet (belt) to run on. The belt just spins around on a large wooden base and as you jump, the belt spins, providing feedback when landing.

Certain types of treadmill also provide an automatic incline option; this will prepare you for hill running in the coming months. You can simply increase the incline of the machine to around 1.5 degrees, which will prepare you for the actual hill running much better.


Watch your nutritional habits carefully. Aspects that need attention include frequency and timing of your meals, along with the type and amount of food you take.

To begin with, an individual who runs daily should eat every 3-5 hours. A gap of more than 5 hours between two meals/snacks can actually cause drastic swings in your blood sugar level. An athletes body needs more fuel and energy than a person who is physically inactive. As an rough guide, if you are running 15 or more miles a week, you should consume at least 2000 calories per day.

When planning your nutrition regime, it is equally important to be careful about the time of your meal. Try to eat a bigger breakfast and lunch and a smaller dinner. It also helps to snack at the right time.

As for the content, fruits and vegetables should be on the top of your list. This should be followed by legumes, lean meat, soy products, low fat milk products and the least amount of sweets and fats.

It is worth remembering that skipping meals or skimping calories goes directly against the goal of training.

Choosing the right Kit

Choosing the right kind of sports gear is essential prior to your first race. Choose clothing and shoes that are practical, not just fashionable.

Start with a good pair of running shoes,sports watch and sweat-friendly cool clothing, such as Lycra. Paying attention to the type of clothing at this stage can go a long way in ensuring you meet your set goal.

Quick Tips

Here are a few tips to help you on your way: • Opt for soft, flat ground
• Replace your shoes at regular intervals, ideally at every 500 miles
• Go slow and increase the amount of training gradually
• Maintain a proper schedule for warming up and cooling down
• Drink lots of water
• Visit your doctor before you start the programme