In this post, British international runner and experienced running coach, Shaun Dixon shares his expert running tips for beginners with Smashing Fifty.
Introduction
For me personally, it’s been a long time since I’ve been able to class myself as a ‘runner’. At school, I loved the sport and ran everywhere I could as often as I could. Fast forward thirty years and it’s quite a different story.
Only recently have I accepted the fact that exercise has to be a priority in my life if I want to age with any decent level of health and fitness.
Given running’s excellent physical and mental health benefits plus its relatively low cost and time-flexibility, it was an easy decision for me to make it the first activity on my imaginary ‘Get Fit’ list.
However, as a middle-aged dad, getting back into running wasn’t quite as simple as I expected.
For that reason, I got in touch with Shaun Dixon to ask for his expert running tips for beginners.
Shaun Dixon – Let’s Get Running
Related: 12 reasons why running is awesome
If anyone knows anything about running, it’s Shaun Dixon. As a British international athlete and founder of the awesome Let’s Get Running he and his team have been offering dynamic, engaging and experienced coaching to runners and companies across the UK and the Netherlands since 2011.
Shaun was kind enough to dedicate an hour of his busy schedule to give Smashing Fifty his expert running tips, especially for beginners.
You can read the full interview below but if you’re short on time, Shaun’s top tips are listed here.
Shaun’s Top Running Tips for Beginners:
- Start with a program like Couch to 5k or use a good coach
- Join your local running community. It can be an amazing experience and help your journey immeasurably
- Strengthen your hip area. It’ll cut down your chances of getting knee injuries
- Focus on conditioning exercises rather than static stretches
- Structure all of your runs by time and effort (ie. run for 30 minutes at whatever pace feels comfortable that day without aiming to complete X distance in Y time)
- Listen to your body. Rest when it tells you to
- Vary the types of training that you do. It’ll stop you getting bored
- Establish a good, regular running routine
- Don’t bother with foam rollers or other gadgets. But be sure to get a good pair of trainers and suitable clothing for the season
- Remember, it’s not easy. Be positive about the steps you’re taking. Enjoy your good runs, and find positives from the bad ones
There are no excuses, everyone should just get out there and give running a try.
Shaun Dixon
Can anyone start running, regardless of their age and fitness level?
“Pretty much, yes.
“Of course, there may be people out there who have existing medical conditions, such as pre-existing heart conditions or diabetes, and these people should definitely consult a medical professional before they start.
“But you can definitely do it, and I know of so many people who have actually used running to manage those conditions. There’s nothing stopping you.
“In my line of work, I hear so many inspirational stories of people who you think couldn’t do it and were in terrible states, who have used running to their advantage. So yeah, I would say anyone can take up running.
“There are no excuses, everyone should just get out there and give it a try.”
There’s a lot of information online about the health benefits that running can bring. For you, what’s the most beneficial?
“I think the most exciting stuff is what they’re discovering about the benefits to your brain and your mental health.
“Of course, there are the many physical benefits such as weight-loss and stronger bones and joints, but there’s a lot of ongoing research about the mental benefits that back up what all runners already know. That a good run can help you feel so much better about yourself.
“Regular exercise actually stimulates development in your brain. So getting out there into the fresh air and having that rush of endorphins will provide a great deal of benefit to your productivity, creativity and just makes you feel better.”
What about middle-aged runners? Should we be worried about any negative health issues that running could cause us?
“I’d be stupid to say you shouldn’t be worried or that it doesn’t happen. But my attitude to it is, who knows what would happen to you if you didn’t start exercising?
“For example, there might be one person out of 13,000 who dies running a half marathon, but if you took a cross-section of the public and out of that 13,000 someone might die anyway.
“Existing conditions could be uncovered by starting to do physical exercise, such as cardiomyopathy, but the vast majority of people are going to be fine.
“But if you have a history or a family history of medical problems, get them checked out first.”
What kind of injuries are beginners likely to pick up?
“50 to 70% of all runners will suffer from an injury during the course of the year, and it’s likely to be the lower joints (knees, ankles). But you’re going to pick up niggles and little problems, you just need to be aware of that at the beginning.
“80% of all injuries come from people doing too much too soon. Either doing too many runs of too much high intensity or too much hill work.
“As long as you build up slowly and you follow a good plan (like couch to 5k) or work with a good coach then you shouldn’t really have too much trouble.”
What about ‘runners knee’. At our age our knees are shot, right?
“There has always been this idea that running damages your knees. But that particular research was only looking at arthritis in runners and didn’t compare it with the rest of the population. How many people who didn’t run had problems with their knees?
“You might have problems with your knees if you run, but also you might have problems with your knees if you don’t.
“The most common knee complaint is pain down the outside or just under the knee which tends to be caused by the way you’re running.
“If your muscles in the hip area are not strong enough then as you land, your knee will collapse and roll inwards causing stress on the knee.
“It’s a very common injury for a lot of runners and so strengthening the hips will really help improve that as you will be strengthening the IT band which runs down the outside of the leg.”
Check out some hip-strengthening exercises here.
What about stretching? Should we be stretching before and after a run?
“There’s always a lot of debate about stretching. When, where and what’s the most important area to stretch.
“For me static stretching (stretching before a run) is not actually that important and there’s evidence to suggest that it’s not actually that good for you.
“What you should be doing before a run is mobilising the joints (dynamic mobility). So think about your hips, glutes and bum and getting those areas and muscles loose.
“After a run, the evidence is mixed on stretching but for me, I think it’s important to stretch out the area around your hips and if things become stiff, stretch your legs out too.
“Most important though, is to do conditioning exercises.
“Your core stability is really important, so doing planks to strengthen your core and areas around the hips is great. The gluteus medius is a muscle on the outside of your pelvis and it’s good to strengthen this with things like side planks, crab walks. Lunges and squats are perfect.
“Also things like pilates and yoga are good and will exercise these kinds of muscles if you find it hard to motivate yourself at home.
“To begin with, you are going to get niggles and things like shin splints as your body reacts to the new stresses you’re putting on it. But if you take care not to overdo it and manage the pain, the act of running in itself can actually help to alleviate these pains.”
Related: Stretching 101 with Brad Walker – The stretch Coach
What would be your top tip for getting started?
“Programs like couch to 5k are good, as they are very slow paced and are a good basis from which to start. But I think probably the top tip is to join a local running group. Having the motivation of other people around you will be really, really helpful.
“The walk/run strategy is a good way to start, but better is to be brave and try to join a beginners group – once you join up, you’ll quickly realise that everyone is in the same boat as you and you’ll discover that you’re better than you think you are.”
What about a running routine?
“Having structure is important, but what’s really important as you progress in your running not to become a slave to the numbers.
“People go out and think they have to do 10 miles per week, or this and that, and they think they have to run at this pace or that pace. But they’re not listening to the feedback from their body.
“The best strategy, I think, is to try and structure all of your runs by time and by effort.
“Don’t worry about any of the feedback from your watch or phone app, but concentrate on what your body is saying to you.
“That will keep it easy for you and take the strain off your body.
“If you’re going to run twice a week, then a 5-mile run when you’re feeling good and the weather is great can be wonderful. But a 5-mile run when you’re tired, it’s late and the weather is bad isn’t enjoyable at all.
“Focus on running for a certain amount of time (perhaps half an hour) at a steady effort on both of those days, then you’ll be consistent without pushing yourself too hard. If you do that instead of focussing on hitting numbers and totals, you’ll get far more benefit out of it.
“Your body might not be up for it that day, and that’s when you get injuries when you try and push too hard and fit into a structure rather than just listening to your body.”
What would be a good plan, to begin with?
“Don’t worry about it too much. Just try to be consistent. Perhaps three times a week for 30 minutes each would be a good place to start.
“Then, once you have your routine in place it’s very important to vary the training and do different types of running.
“Hill sprints and interval training will improve your running immensely rather than just constantly pounding out the miles.
“It’s all well and good trying to slowly build up your mileage, but having a varied routine will keep things interesting and will help your body become better at the act of running.”
What makes a good runner?
“To be a good runner you will need a strong body and a good set of lungs so it’s a good idea to sometimes push yourself to your maximum through interval training.
“Tempo running (at high effort for a sustained period of time) will help to give you a strong heart.
“Good mechanics (brain to body communication) can be improved by sprinting, which will also improve your technique and improve how quickly your brain talks to your body.”
Forgive my ignorance, but what’s the difference between tempo and interval running?
“Interval training is used to improve your lung capacity.
“You run at 75 to 80 % of maximum capacity for about 3 or 4 minutes before resting for 3 to 4 minutes for about 15 minutes. Tempo running is running at a sustained challenging pace.
“So running at about a 7 out of 10 effort (controlled discomfort) for around 8 minutes. You can build this up to around 40 minutes when you’re really strong.
“Your heart has to react because you’ll be working a bit harder and you have to pump the oxygenated blood around the body which really improves the heart function.”
What about technique? Should I be worried about that in the beginning?
“No. It’s not so important for a beginner.
“It’s better to first establish a routine, have a goal to aim for and make the act social. Once you’ve started to get more established and are enjoying the running, then you can start to think about technique.
“Definitely consider it soon, but at first, just focus on routine.”
What about gear? I just need a pair of trainers, right?
“Well, it depends on the time of year and type of climate you’re running in.
“Running tights are really useful in the winter (and everyone’s wearing them including the blokes). Warm, water-repellent clothes in winter are good to have.
“Get a decent running t-shirt and shorts to wick the sweat away in summer too. You don’t need to spend a fortune, as you can get so much stuff cheaply these days.
“Of course, a good pair of trainers is important. Go to a good shop and just try them on. If it feels comfortable, then it’s good.
“A good tip for later on when you’re running a lot more is to have a couple of pairs of trainers on rotation. That way your feet will have a variety of surfaces.”
What about foam rollers?
“Save your money I say. A lot of research says their use is detrimental, and a lot of people end up rolling their IT band which is inelastic.
“It can hold 2 tonnes of weight and it won’t snap, but you can’t actually stretch it. By rolling it, you’re doing no good at all and only increasing discomfort and irritation. Unless a physio shows you what you need to roll, it’s not worth investing in.
“Instead, use the money to see a physio and ask what stretches you should focus on personally instead of buying gadgets that aren’t useful to you anyway.”
As a runner, what food should I be eating?
“In general, don’t worry, but try to maintain a healthy balanced diet. A Mediterranean diet with lots of fresh fruit and vegetables is a good place to start.
“However it is quite important to think about when you eat, as your body will need fuel for the activity that you’re doing. That means taking on extra carbohydrates before you run and immediately afterwards you need to recover, so a mixture of both carbs and protein.
“There has also been some research into the effect of drinking coffee post-exercise as the protein from milk and caffeine will help restore the glucose stores aiding your recovery.
“You’ll also need to take on more fluids as you’re going to lose electrolytes in your sweat. This could bring on lots of cramps, so do increase your water intake, but you can also buy very cheap electrolyte tablets. Try having some juice and add a little bit of salt to it.”
Related: Simple nutrition for new runners
What about running for weight loss?
“I don’t think it’s a good idea to only use running as a means to lose weight because the more exercise you do, you’re going to get hungry. Running also shouldn’t give you the impunity to just eat what you like.
“You will lose weight eventually (as long as you eat a healthy diet) but it shouldn’t be your primary goal.”
Related: Cardio or weights. Which is best for weight loss?
Shaun’s expert running tips for beginners on motivation and winning mental battles.
“Setting goals for your running can be very motivating. However, there’s a cool initiative called Park Run which takes place at 9 am every Saturday morning across the UK. It’s great because you get a time which is a positive way of measuring your progress. Plus it’s a regular and welcoming community.
“Taking part in a race or an event, and getting that feedback on your improvement is great motivation.”
Park run operates around the world also – Google “Park Run USA” for example.
Keep things Varied
“Another way to stay motivated is to try new things, push yourself, and keep things varied. The amazing thing about running is that you’re in control and you get back what you put in.”
Mentality
“When you run, there’s a huge mental battle that plays out in your head. When you’re fatigued but getting through it, that can really give you great satisfaction.
“You can find ways to conquer your demons, which really is an amazing feeling and accomplishment.”
Focus
“On a long run, there are various techniques you can use to help focus your thinking. Finding markers in the distance is a great way to keep focused on the now. Marathon runners use this tactic the world over.
“Or you might try to sync to other people. Can I keep up with them or match my legs to their legs?”
To sum up…
“Most importantly. It’s not easy. It’s not always going to be fun. There will be good days and bad days. Be positive about the steps that you’re taking. Try and find a positive from every run that you do. It’s not easy when you feel slow and you’re watching others race past.
“You’re on a journey to becoming better. Enjoy the good runs and find positives from the negative runs.”
I interviewed Shaun for the post ‘Expert running tips for beginners’ via Skype in March 2019.
Disclaimer.
This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice. Nor is the information a substitute for professional medical expertise or treatment.
If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately.
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