Beginner's Guide to Running
With all the hype around running at the moment, we are all trying to navigate starting our running journeys but forget that starting anything new can be daunting and challenging. So, here at Move With Us we have curated the perfect Beginner's Guide to help you start your running journey.
Our Top Tips for Starting:
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Don't obsess over your pace
If you are a first time runner or a returning runner after some time off, it is important to not focus on your pace too much. It is easy to feel inadequate when comparing yourself to others but remember, they have likely been at it for years and you will get there at some stage too! So allow yourself to slow it down, go at your own pace and don't push yourself too hard every time as it is still a great workout and good for your cardiovascular health no matter how fast you go. -
Run with a friend
Get yourself a running buddy, as it is always more fun doing something new with a friend. Not only is it great to have a buddy to hold you accountable to do your runs but it makes the run go by faster when you got someone to talk to! If none of your friends are up for it, join a local run club to meet some new people. -
Invest in good quality running shoes
Not only will you look good with your new shoes, but you will feel good with enhanced comfort and reduce the risk of getting injured. -
Ease yourself into it and don't progress too fast
There is nothing fun about getting injured, so this is your sign to not go too hard to early. Running for long-distance events takes months of training, so don't expect yourself in your first week to be able to go out and finish a 10km run without stopping. If you have never run before, start small - for example in your first week aim for your long run to be 1 - 2km, then for your second week increase it by no more then 20% and aim to run 1.5 - 2.5km.
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Prioritise strength training
With starting anything new, your body is going to be adapting to using different muscles more. You may notice your feet, knees, calf muscles, hip flexors or glutes being extra sore or tender after your first few weeks of running so it is important to not only take it easy at the beginning but to also not forget about your strength training. Focus on strengthening your lower body muscles more so you can avoid injury - think Calf Raises, RDLs, Glute Abductions. -
Don't neglect your rest and recovery
Rest and recovery is so important in reducing the risk of getting injured and improving overall performance. Your body will be craving some slower days, less km's some weeks, extra fuel and stretching so make sure you don't neglect your body's needs.
7 Day Running Guide with On-Demand
We understand that beginning your running journey can feel overwhelming and you might not know where to begin. That's why your MWU Coaches have created a perfect 7-Day Guide to help you get started. Head to the On-Demand Section in the App and look for these videos in the Running and Sprinting Category.
Monday
Intro To Running Intervals with Coach Annabelle
Tuesday
Intro to Longer Sprint Intervals with Coach Olivia
Wednesday
Intermediate Ladder Sprint Intervals with Coach Olivia
Thursday
Tempo Run (Pyramid Set) with Coach Annabelle
Mobility Cool Down Post Run with Coach Lisa
Friday
Speed Sprint Intervals with Coach Olivia
Saturday
Rest & Recover
Sunday
Long Sprint Intervals & Splits for a PB with Coach Olivia
Pre Run Fuel Ideas
Before your run you'll want to have a meal or snack high in simple carbs to provide your body with the quickest fuel for our muscle to utilise. Avoid any new foods or foods high in fat which may cause stomach discomfort. It is recommended that you consume a small meal or snack 30mins - 1 hour before starting. Here are some of our recommend pre-run meals that you can find in the MWU App:
Biscoff & Honey Crumpets
Ingredients:
- 2x Crumpets
- 15g Biscoff Spread
- 15g Honey
Directions:
- Toast crumpets to your liking.
- Top with biscoff and drizzle honey over top.
Calories: 322 | P: 6g | F: 6g | C: 60g
Banana & Dates
Ingredients:
- 60g Banana
- 30g Dates (Pitted)
Directions:
- Enjoy dates and banana together.
Calories: 136 | P: 1g | F: 0g | C: 32g
Banana & Nutella Wraps
Ingredients:
- 80g Banana
- 38g Mini Tortilla Wraps
- 15g Nutella
- 10g Peanuts
Directions:
- Prepare peanuts: chop finely with a knife and set aside.
- Place wrap on a plate and spread nutella evenly over whole surface.
- Peel banana and place at the bottom end of the wrap. Roll banana up in the wrap and press firmly to ensure nutella sticks to wrap. Leave with open edge facing down.
- Using a knife, spread nutella on top surface of the wrap. Press crushed peanuts to cover nutella.
- Slice banana and nutella wrap into bite-sized pieces.
*We recommend making this meal at time of consumption.
Calories: 316 | P: 8g | F: 14g | C: 43g
Post Run Fuel Ideas
After your run, it is extremely important to eat a balanced meal within 1 hour of completion, opt for meals rich in protein, complex carbohydrates, healthy fats and a variety of fruits and vegetables to optimise your recovery and energy. Here are some of our recommend post-run meals that you can find in the MWU App!
Cookies & Cream Smoothie
Ingredients:
- 30g Oreos
- 125ml Plant-Based Milk
- 30g Whey Protein Powder
- 1-cup Ice
Directions:
- Add all ingredients to a blender with ice. Blend until ice is crushed.
- Pour in glass and enjoy!
Calories: 299 | P: 23g | F: 9g | C: 30g
Protein Breakfast Burrito
Ingredients:
- 1x Mixed Grain Wraps
- 180g Egg Whites (Raw)
- 1x Egg
- 40g Mushrooms
- 50g Capsicum
- 50g Asparagus
- 50g Zucchini
- 50g Avocado
- Red Onion, to taste
- 1tsp Lime Juice
Directions:
- Prepare ingredients: finely dice mushrooms, zucchini, asparagus, capsicum and onion.
- Heat pan over medium heat and apply a light spray of oil, if necessary. Add vegetables and season to taste with salt and pepper, cook while stirring for 6-8 minutes. Remove vegetables and set aside.
- Add egg and egg whites to pan and stir while cooking for 3-4 minutes. Set aside.
- Lay wrap flat and add egg to centre and top with cooked vegetables, avocado and drizzle lime juice.
- Fold wrap from bottom upwards followed by top down. Roll from sides and slice through middle.
*Egg and vegetable mixture can be stored in an air-tight container and kept in the fridge for 3-4 days. We recommend assembling wrap at time of consumption.
Calories: 465 | P: 37g | F: 18g | C: 38g
Turkish Style Eggs on Toast
Ingredients:
- 75g Sourdough Bread
- 2x Eggs
- 150g Greek Yoghurt (Plain) (No Fat)
- 70g Cucumber
- 5g Olive Oil
- 1tsp Fresh Dill
- ½ tbsp Lemon Juice
- Red Chilli Flakes, to taste
Directions:
- Heat pot of water over high heat and bring to a boil. Add eggs in shell and cook for 6 minutes. Remove eggs from boiling water and place in bowl of iced water to cool before peeling. Slice in half and set aside.
- In the meantime, toast sourdough to your liking.
- In a small bowl combine greek yoghurt, chopped dill and lemon juice. Mix to combine.
- Thinly slice cucumber.
- Assemble: spread yoghurt mixture over toast and top with sliced cucumber, and eggs. Drizzle olive oil over top and sprinkle sea salt and chilli flakes.
*We recommend making this meal at time of consumption.
Calories: 458 | P: 34g | F: 16g | C: 43g
Annabelle's Top Running Product Recommendations:
To feel like a runner, you got to look the part too! Check out Annabelle's list of favourites.
The Importance of Running Slow to Run Fast
Let's talk about the concept of running slow to run fast. It's not just a catchy phrase; it's a strategy that can transform your running performance.
When you incorporate slow, low heart rate runs into your training regimen, you're essentially enhancing your body's efficiency and boosting your aerobic capacity. These runs, typically done in 'Zone 2' (60-70% of max HR), prioritise oxygen as the main energy source and improve mitochondrial function.
From Annabelle's experience in marathon training, she understands the paramount importance of these slow runs. They should dominate your training schedule because they lay the foundation for better oxygen delivery to your muscles and help stave off fatigue during faster runs. In essence, they enable you to push harder and sustain faster paces for longer durations.
If you find it challenging to maintain a slow pace and keep your heart rate low, it's okay to pause and walk until it stabilises. Annabelle still incorporates this strategy! Remember, despite any frustrations, trust in the process and be patient.
What is Heart Rate Training?
Heart rate training in running is a method that focuses on regulating and optimising your heart rate during different types of runs to achieve specific training goals. By monitoring your heart rate throughout your workouts, you can ensure that you're training at the right intensity for your body. This approach typically involves identifying different heart rate zones based on percentages of your maximum heart rate and tailoring your workouts accordingly. For example, lower-intensity runs in Zone 2 improve aerobic endurance and enhance fat burning, while higher-intensity intervals in Zone 4 or 5 boost speed and anaerobic capacity.
Most of your runs should be performed with that low heart rate, ensuring that you're training at the right intensity for your body. This balanced approach not only improves your overall fitness but also enhances your long-term performance potential. Heart rate training prevents you from running too hard on your easy or recovery runs. This means that it reduces your risk of fatigue and overtraining, helping you to recover more quickly and efficiently. And, by recovering properly during your easy runs, your legs will feel fresher for your next hard session or race. By maintaining the appropriate heart rate zones during each workout, you ensure that you're optimising your training efforts while minimising the risk of injury or burnout.
Interested in Starting your Running Journey?
Join our Platinum Membership now to gain access to Annabelle's Hybrid Program and our On-Demand Running Sessions for as little as $24.99/month.
