Five Things I Wish I Knew as a Beginner Runner

Introduction

• More people are running during coronavirus times for exercise.
• Sharing top five tips for beginner runners.

1. Warming Up Properly

• Importance of warming up before running.
• Tips:
  • Don't just start running after sitting for a while.
  • Simple warm-up exercises can help prevent injuries.
  • Recommendations:
    • Do a few mobility exercises.
    • Walk for 5 minutes before the run.
    • Consider cycling before running for additional movement.
• Most runners find the first 1-2 kilometers hardest due to lack of warming up.

2. Correct Shoe Sizing

• Buying the right running shoes is crucial.
• Tips for finding the right size:
  • Go to a local shoe shop for professional advice.
  • Ensure a thumbs-width space between the longest toe and shoe end.
  • Stand on the insole to check for proper fit.
  • Wear running socks when trying on shoes.
  • Check that the heel doesn’t move excessively.

3. Slow, Not Fast

• Don’t start off running too quickly.
• Running too fast leads to burnout and discouragement.
• Elite runners like Eliud Kipchoge run 80% of their miles at an easy pace.
• Heart Rate Tip:
  • Keep your heart rate below 75% of maximum (approx. 220 - age).
  • Use heart rate monitors or calculators to estimate.

4. Data is Your Friend

• Tracking runs can show progression and motivate.
• Use apps like Strava, Sports Tracker, etc.
• Reviewing run data provides insight into improvements over time.

5. Correct Clothing

• Proper running attire is essential for comfort.
• Clothing Tips:
  • Dress for the temperature, not the weather.
  • Add 10 degrees Celsius to the outside temperature to dress accordingly.
  • Choose moisture-wicking technical fabrics over cotton to stay dry.
  • Layering options: base layer + windproof layer for cold weather.

Conclusion

• Encouragement to engage with the running community.
• Request for experienced runners to share tips in comments.
• Reminder to like the video and subscribe for more content.