Skip to content

10 Lessons I’ve Learned as a Beginner Runner

September 26, 2011

It’s almost exactly six months since I started running and over the weekend, as I was running along the country lanes close to my parents’ house, I got to thinking about the steep learning curve I’ve been on. Running was something that was completely alien to my body, and apart from a few short treadmill sessions, I started as a beginner at the end of March. It’s fair to say that I had little idea of what I was doing and I’ve learned a lot of  lessons the hard way – through bitter experience. Having said that, there are some fantastic running blogs that have taught me a lot (have a look at my blogroll for some ideas) and magazines and books can be a good resource too.

Here are 10 lessons I’ve learned in my first six months as a runner. There are a lot of things that I am still figuring out too …

1. Entering a race is fantastic motivation

I’d tried running several times before and given up after only one or two short runs. I always thought that I just wasn’t a natural runner and I should stick to the gym, exercise classes and circuit training. Then I started reading blogs and realised how much fun taking part in races sounded. I used to think they were super-serious and you had to be able to run fast to enter. I know now that all sorts of people enter races, especially the big organised ones.

I committed to the Leeds Run For All 10k as soon as I decided that I wanted to learn to run. Knowing that I had my first race coming up gave me something to focus on and my inner determination took over. I wasn’t disappointed – I really enjoyed running my first 10k and I was much faster than I thought I would be!


2. Find a training plan that is achievable and starts slowly

I really had no idea of how to start running, so I relied on following a plan pretty closely. I had heard of the Couch to 5k Plan, but due to injury I didn’t really have time to build that slowly to my 10k. I had a good base fitness before I started running, so I decided to follow the Zest 10k plan straight away. It still started with running and walking intervals, which I think are absolutely essential when you’re first starting out. The first time I ran for 15 minutes without stopping was a huge achievement, but within 10 weeks I was running 6 miles.

So many people think that they can’t run and give up because they don’t build up slowly enough. Running 100 yards might be a huge effort and running a mile might seem impossible, but perseverance really does pay off.

3. Go to a specialist shop and get fitted for a proper pair of running shoes

I had read about how important it is to get properly fitted for running shoes, so before I started running I went along to my local shop and got my gait analysed. They were horrified by my flailing feet and sent me straight to a podiatrist. Without the staff at that shop I might have caused myself further serious injury and pain.

Even better, I ended up buying a pair of New Balance running shoes that have been excellent and suited me really well. My only complaint is that they are a bit lightweight for running on uneven surfaces, so come payday I might be paying another visit to the shop to get a heavier pair.

I’ve heard so many horror stories of injuries caused by ill-fitting shoes … it’s just not worth it.

4. Don’t ignore injuries

I actually learned this very painful lesson before I started running. I’d been having pain in my right big toe for months, which got worse and worse until I could hardly walk on it. Getting my gait analysed finally gave me the push to see a podiatrist and I discovered that I had broken my sesamoid bone. I had to rest from impact exercise for over two months and it’s still healing now.

I easily fall into the trap of thinking that an injury isn’t serious and it will go away if I ignore it. Sometimes I’m lucky and it does go away, but I’ve learned never to underestimate how serious an injury could potentially be.

5. Invest in decent running socks, or live to regret it!

I learned this the hard way just last week. All my running socks were in the wash, so I dug out a pair of sports socks that were very thick and a couple of sizes to big for my feet. I thought we would only be doing a short run, so it would be OK. I ended up doing nearly 6 miles and developed a blister on my toe. A couple of days later I still hadn’t done any washing, so I wore another pair of second-rate socks for my 10-miler. When I stopped running I was in agony and absolutely dreading having to peel my sock off my damaged foot.

As soon as I got home I went online and ordered a pair of 1000 Mile running socks.


Source (not exactly the ones I’ve got)

I used to think it was silly paying over £10 for a pair of socks, but now I know that it’s the best investment that you can make!

6. Wearing appropriate gear can make a big difference

This is an extension of the sock lesson. I could make a huge list of the wardrobe malfunctions that I’ve had since I started running. For example, on the same 10 miler last week I wore a top with a zip that I’d never worn before. The zip nearly chaffed a hole in my chest, major fail! I’m also not great at dressing appropriately for the weather – a few weeks ago I wore a waterproof jacket when it was really warm out and I nearly spontaneously combusted.

This is my favourite running top:


I got it in the sale at a ridiculously low price, but it’s comfortable, it doesn’t chafe anywhere, it’s sweat-wicking and fabulous for running in the rain.

7. Working out what to eat before and after a run is really hard

This is definitely my biggest problem. I have had loads of runs where I spent the whole time thinking that I’m going to throw up. I had a really bad run yesterday because I didn’t leave enough time between lunch and running. It’s best if I only eat a small snack before a short run, and before a long run I eat a mini-meal a couple of hours before.

Lately I’ve been having porridge:


Working out what to have after a long run is just as difficult. I’ve come to the conclusion that something quite liquid like a smoothie or soup is best.

8. Fuelling during long runs is a revelation

Up until a month ago I had never exercised for more than an hour, so I had never had to think about eating during exercise. When I started running longer distances I wondered why I started to flake out at mile 7 or 8. None of the runners in my club ate, so I thought it wasn’t necessary, even though other bloggers said I needed to take on fuel.

Last week I finally decided to give Clif Shot Blox a go and ate three during my 10 mile run … and I was flying. I felt like I was energised throughout and my legs felt light and mobile instead of heavy like lead. I can’t believe that I suffered on my long runs when there was a way to make them seem so much easier.

9. Staying hydrated and replacing electrolytes is vital

I drink loads normally, but after long runs I wasn’t drinking enough. I’ve now started to take a water bottle with me to sip from along the way. I also drink a glass of water half an hour before running and a glass of water with a Zero tablet in it straight afterwards. It’s made a huge difference to the way I feel after I run and how quickly I recover. To me, feeling dehydrated is one of the worst feelings ever.

10. Bad runs happen – sometimes there’s a reason and sometimes it’s just a bad day

Not every run can be awesome. Last week I had three amazing runs and one really bad one where I ended up switching off my Garmin and getting home in whatever way I could – a bit of running, a bit of jogging and a lot of walking.

Also, I’ve learned to accept that my body won’t just bounce back from things like illness and giving blood – there will be a few difficult and slow runs until I’m back on form. It’s important to rest and then take it slowly to build back up.

If you’re a runner what have been your biggest lessons?

In general, what have you learned about health and fitness?

19 Comments leave one →
  1. September 26, 2011 4:50 pm

    Thanks for sharing with us! 🙂 I’m not running right now but I would love to start! 🙂

  2. September 26, 2011 4:56 pm

    I’m thinking about switching to shot blocks myself – where do you buy yours?

    • September 26, 2011 5:00 pm

      I bought mine from Up & Running in Leeds, so I guess other branches will sell them too. I’m going to order some off the net now I know I like them – I know Wiggle sells them in boxes.

  3. September 26, 2011 5:45 pm

    Some really good points.

    The main thing I’ve learnt through running is that it’s not that hard. As long as you run at a distance and speed appropriate to your level of fitness it isn’t that hard. Honestly.

    I second good running shoes.

  4. September 26, 2011 5:48 pm

    I’m so with you on the socks. I used to get horrendous blisters, tried everything but had to give in to spending money on decent socks, now I can’t run without them.

  5. September 26, 2011 6:44 pm

    Great tips! I’ve just started running longer distances so this is great tips for me! So inspirational. How far have you been going in your training runs for the Birmingham half? I signed up for it but so far I’ve only run 6 miles. Not sure I’m going to be ready for it……

  6. September 26, 2011 6:55 pm

    So many excellent points. I think the main lessons for me are that not everyone in races (or wearing lycra) will be super fast or super serious, hydrate properly, and that everyone (even the elite runners) have good runs and bad runs. So if it is tough then just move on to the next one.

  7. September 26, 2011 8:58 pm

    I can’t believe you have only been running for 6 months, you’re kicking some serious butt! Loved this post, I am not really a runner but I have learnt that walking breaks are fine and it doesn’t mean you’re rubbish, and to stretch! I never used to stretch.

  8. September 27, 2011 2:22 am

    I love this, as I am a new runner, too! I’d have to say: books on tape are revolutionary for long runs, and running partners are invaluable.

  9. Charlotte Katherine permalink
    September 27, 2011 7:27 am

    I really enjoyed this post a lot, I’m still a very beginner runner and its hard feeling disheartened that I can’t go very far, but this has motivated me a lot to keep trying, it can only get easier can’t it?

    Also I like the idea of audiobooks Kiah mentioned above that sounds fun!

    • September 27, 2011 7:59 am

      Thank you! Definitely stick at it because it will get easier. I don’t listen to anything while I’m running now, but it helped when I first started.

  10. September 27, 2011 8:08 am

    More a tip from my first race as opposed to beginning running! I flew out the blocks at the start so quickly that I ended up finishing much slower than anticipated, because I was pooped by the end of mile one.

    • September 27, 2011 9:13 am

      I was warned not to go too fast in my first race, so it was ok. I’ve worn myself out in training by pushing myself too hard though.

  11. September 27, 2011 8:37 am

    Fantastic tips, my big one would be to not compare yourselves to others too much, especially in the blogging world! I used to think I was so slow compared to others but its really all about the improvements you make for yourself that matters 🙂

  12. Errign permalink
    September 27, 2011 11:10 am

    Love this post! ❤ running.

    I really need to get fitted for new shoes. I've been running for well over a year and I've never been properly analyzed, so I've just been lucky. I just hate to pay full price for shoes, you know, but it's worth it to not get injured!

  13. September 27, 2011 2:29 pm

    I loved this =] I want to get back into running again after doing it for 11 years as a kid and then having to stop thanks to anorexia. This really helped =]


  1. Have You Lost Weight? « Every Day's a Picnic

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: