How to start running:Top 10 tips for women beginners

Marathon Running Coach John O'Regan and Ultra Runner Sinead Kane running in the rain
By: Sinead Kane

Running has the power to change your life. But with all the information out there, it can be overwhelming to know how to become a runner. These  running tips will help you get going the right way so you never want to stop.

  1. Realise it is about mindset. There are many days despite my achievements in running that I really don’t want to go out and train. However, I guarantee no matter what distance you do 3km, 5km, 7km 10km etc when you come back you will feel good. I always do. Running is free, you can do it anywhere – what a great incentive to know.
  2. Running requires little equipment. A good pair of running shoes and a good sports bra is essential.
  3. Be patient with your training – To avoid injury and enjoy the experience, it’s essential to ease yourself into running slowly and increase your pace and distance gradually over several runs.
  4. Stay motivated - Some days will be good, some days you won’t hit the targets that you want to hit and that applies to whether you’re a novice or experienced. Running has taught me a lot about being patience whilst still maintaining consistency to reap the end result. A good way to stay motivated is to set yourself a goal. On the days when you don’t feel like training – you can remember your ‘why’. Why you set the goal in the first place. Whatever your level, setting challenges is useful to stay motivated. Training for a race, such as a 5k, or a charity run is a good way to keep going.
  5. Incorporate running into your lifestyle and make it a habit. Everyone has a different lifestyle – a long run on a Sunday morning might not suit another person. Assess your lifestyle, test what works and then make it a habit.

  1. Try out parkrun. Everyone starts at the same time, and completes the course at their own pace, whether that’s running, jogging or walking. Parkrun is 5km, is a friendly event and is not a race. Some other tips, have variety – run in different areas.
  2. Run with a friend. Both of you will encourage the other when you’re not keen to run. You will feel that you do not want to let your running buddy down, and this will help motivate you.
  3. Join a running club – A run club is the perfect way to commit to running regularly. Most clubs have running groups for different levels – beginners upwards. Running in a club is a great way to make new friends.
  4. Preparation/Planning – Plan when you will run and stick with it. If planning to run early in the morning, prepare the night before by getting run clothes ready etc so you’re not wasting time in the morning.
  5. Variety – Keep your running interesting by adding variety. Running the same route over and over again can become boring. Vary your distance, pace and routes.

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Whether you’re just starting out, ready to go after a PB, seeking to improve your form/speed, or are anywhere in between, Coach John and Sinead are here to help.