Supporting running in the metro Richmond area
Beginners
Information
Every runner was once a beginner. This group is for people who are just starting to run.
Members: 90
Latest Activity: 7 hours ago
Ten Tips for Beginners
1. Start slowly and build up
Lots of new runners get carried away and try to do too much too soon. This can lead to disappointment, loss of enthusiasm and possibly injury. If you want to be able to enjoy running for the rest of your life, start out slowly and build up.
2. You may need to check with a doctor before you start running
You should get a medical check up if you are over 60 and unused to a lot of exercise, or if you may be in danger of having a heart condition which could be triggered by running. Use your common sense: if in doubt, see your doctor.
3. Keep a running log
A running log is a place where you record each run that you do. It is excellent for motivation. It also provides useful information which you can use as you improve, to see what works for you. You can use a pen and notebook, your personal organizer (PDA), or a spreadsheet on your computer.
4. Set yourself a goal
It helps to have something to aim for. This could might be running in a 5km race, or losing a stone. Make sure your goal is something achievable. If your goal is to run a marathon, you might want to set yourself some milestones (such as completing a half marathon) on the way. Whatever your level, it is exciting and motivating to see how you are improving and to reach your goals.
5. Stretch
There are few runners who would not benefit from running half an hour a week less, and using that half an hour a week for stretching instead. Stretching makes muscles more flexible and reduces the chance of injury.
6. Get decent running shoes
One of the benefits of running is that you do not need to spend a fortune on it. The one essential item is a pair of running shoes, and you should not scrimp on getting the right pair for you. (If you are a woman, you also need a decent sports bra). Go to a specialist running shop, not a general sports store. Three of our sponsors offer excellent advice on running shoes: Runner Bill's Sports, 3Sports, and The Roadrunner Running Store.
7. Join a running club
Well we would say this, wouldn't we! Seriously, running clubs are an excellent source of advice and inspiration for beginners. The Richmond Road Runners Club welcomes total beginners, and we have a starter group for people who are just starting to run (Saturday morning run at Byrd Park; see group runs for details). Remember: we have all been beginners at some time. We love running and we are excited to welcome new people into the sport.
8. Run safely
Research (in the US) shows that most (73%) accidents involving vehicles and runners are the fault of the runner, not the driver. Take responsibility for your own safety.
9. Drink lots of water and eat properly
Runners burn up more energy than non-runners, both while they are running (at about 100 calories a mile) and afterwards. So you need to eat more, and you need to consume more of your calories as carbohydrate. You also need drink plenty of water - keep a bottle of water on your desk and sip during the day.
10. Keep on enjoying running
Don't let running become just another stress in your life. Don't set yourself such a rigid or time-consuming timetable that you struggle to achieve it. Give yourself breaks - a day a week, and month each year - when you don't run at all.
Lots of new runners get carried away and try to do too much too soon. This can lead to disappointment, loss of enthusiasm and possibly injury. If you want to be able to enjoy running for the rest of your life, start out slowly and build up.
2. You may need to check with a doctor before you start running
You should get a medical check up if you are over 60 and unused to a lot of exercise, or if you may be in danger of having a heart condition which could be triggered by running. Use your common sense: if in doubt, see your doctor.
3. Keep a running log
A running log is a place where you record each run that you do. It is excellent for motivation. It also provides useful information which you can use as you improve, to see what works for you. You can use a pen and notebook, your personal organizer (PDA), or a spreadsheet on your computer.
4. Set yourself a goal
It helps to have something to aim for. This could might be running in a 5km race, or losing a stone. Make sure your goal is something achievable. If your goal is to run a marathon, you might want to set yourself some milestones (such as completing a half marathon) on the way. Whatever your level, it is exciting and motivating to see how you are improving and to reach your goals.
5. Stretch
There are few runners who would not benefit from running half an hour a week less, and using that half an hour a week for stretching instead. Stretching makes muscles more flexible and reduces the chance of injury.
6. Get decent running shoes
One of the benefits of running is that you do not need to spend a fortune on it. The one essential item is a pair of running shoes, and you should not scrimp on getting the right pair for you. (If you are a woman, you also need a decent sports bra). Go to a specialist running shop, not a general sports store. Three of our sponsors offer excellent advice on running shoes: Runner Bill's Sports, 3Sports, and The Roadrunner Running Store.
7. Join a running club
Well we would say this, wouldn't we! Seriously, running clubs are an excellent source of advice and inspiration for beginners. The Richmond Road Runners Club welcomes total beginners, and we have a starter group for people who are just starting to run (Saturday morning run at Byrd Park; see group runs for details). Remember: we have all been beginners at some time. We love running and we are excited to welcome new people into the sport.
8. Run safely
Research (in the US) shows that most (73%) accidents involving vehicles and runners are the fault of the runner, not the driver. Take responsibility for your own safety.
9. Drink lots of water and eat properly
Runners burn up more energy than non-runners, both while they are running (at about 100 calories a mile) and afterwards. So you need to eat more, and you need to consume more of your calories as carbohydrate. You also need drink plenty of water - keep a bottle of water on your desk and sip during the day.
10. Keep on enjoying running
Don't let running become just another stress in your life. Don't set yourself such a rigid or time-consuming timetable that you struggle to achieve it. Give yourself breaks - a day a week, and month each year - when you don't run at all.
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Comment Wall (73 comments)
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73 Comments
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Comment by Barb Cowan on November 9, 2009 at 4:36pm - I'm hoping to work my way to VA Beach 1/2 marathon in March and hope to join find a partner or running group. I just moved to Midlothian and could meet either early morning (6 am) or evenings after 6:30 pm. I am pretty slow (about 10 - 11 minute mile) and just getting up to 3 miles. Anyone interested?
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Comment by Kristi Decker on November 2, 2009 at 10:23am
- I need motivation..I am very slow! Is there anyone in the Lakeside area (live) or Ashland area (work) that would be interested in running one or two evenings a week.
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Comment by Jason Seamster on October 31, 2009 at 11:27am - My slow race time at the No Frills 5k has proven that my name shall be Tugboat!!! That is what I get for being a lazy bum during the hot months of summer. Anybody live near Pocohontas that runs on a regular basis?
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Comment by Courtney Fisher on October 17, 2009 at 1:37pm - Hello. Ran CC/track in high school, ran some in college. Now after my baby (now 2 yrs.), am trying to run some. A 5K this afternoon. Really though typically only run 1 mile in after work & after daughter goes to bed. If I had a friend to help with keeping me accountable, it would be helpful. Work full time, so limited to evenings/weekends. Mechanicsville area, close to the Kroger.
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Comment by Angie Perez on October 2, 2009 at 9:43pm - any beginners heading up to Baltimore next weekend for the half marathon???????
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Comment by koko radford on October 2, 2009 at 7:58pm - I am 3 weeks new to Midlothian/Richmond area. I would love to run with someone a few times a week but I'm super out of shape, prob at a 9 or 10 minute mile. I've been hiking with kids for the last couple years, just no running. I only know the southside, carytown area. Anyone interested?
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Comment by Aaron Aker on August 18, 2009 at 6:08pm -
I used to run 6 miles a day 5x a week, then because of knee problems I had to stop for almost a year... starting over SUCKS!
I'm finally back to the point where I can do 2 miles straight at about a 9 minute per mile pace. I've been training with my brother but he leaves this weekend for school. Looking for someone preferably in the 20's interested in running a couple times a week in the West End (I'm not single or gay so don't message me looking for a hookup).
I'm not a morning person but like to run before it gets really hot, so somewhere between 8-10 in the mornings. Once I get back in running form I'm going to start training to do short triathlons, so if you are interested in that as well even better. Message me if you are serious about doing getting in shape and training.
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Comment by Michelle Wagoner on August 5, 2009 at 9:36am - A few of us are doing a run this Thursday 8/6/09 at 8 pm. We will run 3 miles at a 9-10 minute pace on Monument Avenue. We are meeting at the Maury Monumentat W. Franklin and Belmont in the Fan. Please feel free to join us!
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Comment by Jennifer Pullinger on August 4, 2009 at 10:58pm - For anyone interested in 8k training (for the Sports Backers HCA 8k in Nov.)... SB has published an online training schedule that looks very manageable!: http://www.richmondmarathon.com/8k_training_schedule.htm
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Comment by Elizabeth Frazier Germon on August 1, 2009 at 6:17pm - Anyone available to run weekday mornings in Ashland area? I hate running by myself, I never have the motivation to get out and do it! I have run a couple races, avg an 11-12 min mile, I'd like to build my endurance. I am also a member of all YMCA's so a gym buddy would be good too! Email me if interested germonef@vcu.edu. Thanks1
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