There are many running techniques for beginners that I feel can be of benefit to you. I hope this post will be of assistance to you. I've been running for about 30 years so I understand that beginners have a lot of questions. The key thing as you build your mileage and continue on in this sport is patience. The biggest problem I see in even experienced runners is the lack of patience. Quick results in middle to long distance running does not occur quickly. It takes the body approximately 21 days or 3 weeks to adapt to any stress load you place on it. So, the process of getting in great anaerobic (without oxygen) shape. Have you ever watched a Kenyan race or other world-class athlete compete? Why do they make it look so easy? Is it because they are talented?
Of course, these athletes do have a certain level of talent but they have also trained adequately. In addition, they have consistently trained on a regular basis. Also, they have trained at paces that were much faster than they were planning on racing at in their competition. Lastly, they have trained long enough for a physiological adaptation to occur. So, the process of getting in great shape happens over several weeks and months, not days. Do not be in a hurry or try to rush the process. Your fitness will come and you will get in great shape but only if you are patient.
What are the Basic Running Techniques?
There are numerous running techniques for beginners. Here are a few of my top recommendations:
Stay Relaxed – The muscle groups that usually tense up first are facial muscles and shoulders, especially when racing at all out efforts. The great news is you can always practice running relaxed and consciously tell yourself to calm down and stay focused in training. The best middle to long distance runners always look poised and in control for a reason. Have you watched Usain Bolt race? He is relaxed and calm. Of course, he is nervous too but is in control of his mind and body. Process (i.e. being patient and putting in consistent training) gets you to the end goal (event) or the fast time or goal you are seeking to achieve.
How Do You Not Get Tired when Running?
Focus on What You Can Control – Let your competition stress out and be overly nervous the morning of your race. The key to great racing is staying in control. Challenge yourself to the max in training so that you can get to the race and relax. Remember, training should be the most difficult part, not the day of the race. So, if you do your homework in training there is nothing in a race your competition is going to be able to throw at you. I always challenge myself in training to a far greater extent than in a race. Of course, I go all in races but my competition cannot surprise me with anything.
Train at, Near and Far Below Goal Race Pace – Again, patience is key. It will take time for you to train at these types of efforts. So, focus on building your easy base, foundational mileage first. You cannot build a house without first laying the foundation to hold the house together. The same goes for running. First, build your easy, aerobic mileage and then start focusing on getting that goal race pace to feel more manageable.
Vary up Your Long Runs – Do not run long and slow every weekend. Focus on running one, faster paced long run followed the next week by an easy jog long run. First, focus on building a base of easy mileage for about 4 weeks. Then, start moving into training at more specific paces at, near and far below your goal race pace.
How Should a Beginner Practice Running?
I would focus first on building easy running into your routine. Your mileage may be 10 to 15 miles per week early on and it may not be easy for you either. The reason being is simply you are not conditioned well aerobically and especially, anaerobically. I would not focus on doing any form of speed training until you first build at least 4 weeks of easy running into your routine. Again, you cannot rush the process of getting in great racing shape. It also takes time to just get into great aerobic (with oxygen) shape.
The subconscious mind cannot tell the difference between reality or imagination
– Billy Mills, Olympic Gold Medalist, 10,0000m
I am a big believer in mental training. The majority of middle to long distance runners focus only on physical training. The best runners always focus on thinking outside the box. So, do what the majority are not doing and start mental training. For example, spend 10 to 15 minutes daily seeing yourself crossing the finish line in your goal time. I would routinely think about performing at world-class levels and performing optimally. This is one of the most important running techniques for beginners that the prose routinely use. So, use it and outwit your competition who are not focusing as heavily in this area.
How Long Should You Run as a Beginner?
I think beginners should focus on running about twice per week, perhaps 3. Furthermore, focus on running for about 20 to 30 minutes. Of course, you may need to jog at first and focus on running later when you get in better shape. In addition, you may want to try running for a few minutes and walking for a few minutes at first. Remember, it will take time to get in good enough shape where you can run without stopping. Again, focus on taking it easy and staying as relaxed as you can. You can consciously tell yourself to stay relaxed and calm while you are running.
Are you injured? If so, I would recommend getting in the deep end of a swimming pool. Pool running is a great alternative to land running even if not injured. The water resistance make this type of workout extremely tough. Of course, you can wear a floatation device and make the workout much easier. So, focus on your form while you are running in the deep end of the pool. You can focus on pumping your arms and using the same running motion you would on land. Focus on nutrition and keep your immune strong. I would recommend taking vitamin C, zinc and Vitamin D3.
Is it Better to Run in the Morning or Evening?
This will depend on the athlete. I have trained both in the morning and evening and am better suited for late morning. I have a harder time doing track sessions in the early morning. Of course, there are other athletes who would much prefer to do workouts in the early hours of the day. Studies have shown that many runners perform better in the evening rather than the morning. I would recommend to always have a water source nearby when running. Of course, this is better suited if you are doing a track workout and have access to the fluid at the track.
I would recommend sitting water bottles out during your long runs. So, get used to ingesting fluid and practicing drinking during your runs. The reason for this is so that you can mimic your actions in a race. You do not want to get into a race and fail to hydrate properly. Runners make this big mistake all of the time especially in longer races. One of the best ways to ruin your finish time is to fail to drinking enough in your races. Furthermore, you do not want to become dehydrated in a long race. It is not a pleasant experience and one that I made earlier in my running career.
How Do You Breathe when Running?
I usually breathe out through my mouth when running. Of course, there are other athletes that breathe through their nose when they run. So, you always want to focus on what works best for you. Again, focus on keeping your posture in check when you are running easy or fast. Also, monitor the tension you are feeling when you are running. You can always consciously tell yourself to stay calm and relax. The faster you are running the more relaxation must become a priority. Remember, your competition will not be focusing as heavily on this tactic. Breathing and staying relaxed is one of the most important running techniques for beginners to focus on.
Again, focus on what the great runners do and you will become one yourself. Yes, it takes time, patience and determination but is well worth working smarter rather than harder. The hardest working athletes do not always get the results. The smartest athletes do. The ones who are focused on using leverage rather than just focusing on volume. High mileage run too slow will make you an outstanding long, slow runner. I am sure your goal may be to run fast and to do it for longer periods of time.
Closing Thoughts
I hope these running techniques for beginners has been helpful to you. Make sure to check out our running courses and training plans by clicking the button below. Again, my goal for you is to get better results by using leverage. You may have heard it before that you need to focus on quality vs quantity. First, focus on building easy mileage and building your fitness up. Do not get caught up in running high mileage or how fast you are running. The focus early on is to build that aerobic fitness and then move on to harder, faster anaerobic workouts.
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