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Easy techniques for new runners

Nobody will know you’re a novice

Written by Liv Grady

January 19, 2021

Running technique apple watch

Now that the gyms have closed, we have all turned to running as a form of exercise. Love it or hate it, running is a good way of getting out of the house, keeping fit and clearing your head. If you are new to running and you are lacking a little confidence, we got you covered. Discover our easy techniques for new runners, once you have these nailed, your evening runs will become so much easier.

The best runners are the ones that make it look effortless, but if you are just starting out, running can feel anything but effortless. Find the easiest ways to achieve the perfect running form and improve your speed and fitness as you continue on your health journey.

How to perfect your form- Techniques for new runners

  1. Keep steps small
  2. Factor in walking breaks
  3. Emphasise your exhale
  4. Conserve your energy
  5. Dress for the occasion

1. Keep steps small

Avoid running with long strides, aim to keep your steps short and compact, with your feet under your body instead of ahead of them. This decresases your risk of injury or tripping and also helps you to conserve energy and keep going for longer.

2. Factor in walking breaks

Don’t run before you can walk (literally). If you are just starting out your fitness journey, don’t expect to be able to run 5k without stopping. Include regular 30 second to 1 minute walk breaks, Try alternating walking and running for a minute each, before upping your running interval time gradually. Don’t feel like you aren’t pushing yourself hard enough by walking, this is a well researched technique that experienced runners use to conserve energy and keep going for longer. Apps such as Couch to 5K can help you create a balance.

3. Emphasise your exhale

In order to keep your breath steady and ensure you can run for longer, work on emphasising your exhale breath. When you have settled on a comfortable and sustainable pace, try exhaling on every fourth step. Do this with a little force, like you are blowing out a candle. This continued patten creates a regular supply of oxygen to your lungs and will prevent you from struggling, huffing and puffing. You don’t need to monitor your inhale, this will happen naturally.

4. Conserve your energy

One of the most important techniques for new runners it to keep your energy levels steady in order to continue. It can be all too tempting to set off like a bullet and end up with a stitch before you have got to the end of your road. You can save plenty of energy if you stay low to the ground, rather than springing upwards from your feet. Keep your elbows bent and let your arms swing freely around your waist area, there is no need to use them, you will only run out of energy more quickly. Try and keep your full body, including your shoulders and hands as relaxed as possible.

5. Dress for the occasion

Wearing the right outfit can make a huge difference to your running. Whether you are lacking confidence and want to feel good, or you are trying to work out the layers you need for running in the cold, we got you covered. Ensure you have a good sports bra that offers proper support, layers that you can add or remove depending on the temperature and somewhere suitable to store your keys and phone.

If you are new to running, you might wanna check out our fave running apps for beginners and also our top tips for staying safe when running in the dark.

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Treat yourself to some new activewear to start 2021 off right. Nothing motivates more than a new outfit. Check out our top faves from the collection or head to Missguided for the full collection now.