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: 105
Latest Activity: Dec 19
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.
Message Board
Running to Lose Weight 2 Replies
Started by Rachel. Last reply by Becky Blanton Dec 19.
West End and Goochland area running group needed 1 Reply
Started by Lisa Comerose. Last reply by Antonina Malyy Dec 11.
Chester area 9 Replies
Started by Michael Bagnell. Last reply by Michael Bagnell Nov 20.
Comment Wall
Comment
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Comment by Lee9w on August 1, 2009 at 12:28pm -
Training teams for less than half-marathon have been pretty rare around here. If there was significant interest (maybe 10 or more, willing to meet weekly) it's possible the club would sponsor something. But nothing like that right now. Someone would need to step forward and have the time to coach it too.
I would recommend customizing one of your own. Get a 5k plan, get a half-marathon plan, and talk to some veterans, and voila - 8k training plan! Find some friends also interested and follow the plan. Post questions here and on the general message board.
This is a link to a 5k training plan - and they also have a half marathon plan on the runners world website.
http://www.runnersworld.com/article/0,7120,s6-380-381--11944-0,00.html
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Comment by John Bryant on July 31, 2009 at 1:27pm - Looking for running group/ partner for morning or evening runs in the fan, Byrd & forest hill parks, pony pasture areas. Basically, anywhere Richmond city area. I run 3-5 miles, 3-4 times/wk at a 9ish minute pace. I like to run 5ks and want to train for 8 & 10ks. Email me at johnbryant1@yahoo.com. Thanks
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Comment by DSLady0423 on July 31, 2009 at 9:17am - I live in the west end also, regency mall area and would be interested in a running group...running in the early weekday mornings and weekend mornings as well...my pace is slow, around 12min mile.....I also am planning on running the 8k in Nov...though Im' still toying w/ the idea of training for the half marathon, but I might just save that for next year....
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Comment by SouthSide Devin(Gary) Haskins on July 31, 2009 at 12:27am - Hi all. I also run in the fan ,Byrd Park, Pony Pasture area. Im mainly open durning mornings. and all day on week ends. If anyone starts a group please hit me on my email at haskins27@msn.com
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Comment by Ashlyn Bergman on July 30, 2009 at 10:34pm - I was just released to begin running again and I want to train for the 8k in November. I tore my MCL and I have to start over againfrom zero. Any one interested?? I live in the West End but I will go where ever.
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Comment by Jason Seamster on July 30, 2009 at 10:21pm - I plan on training as much as I can. I will be running the 8k, but I am slow as molasses in January, but I try. I go running mostly in Pocahontas Park. I haven't heard of any training groups for the 8k though.
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Comment by Tamara L. Bynum on July 15, 2009 at 10:24am
- I would like to join a beginners group/start a beginners group that would like to run in the mornings any time between 5;30am and 6;30am. I am a beginner. I can do a mile in about 10-11 minutes. I live off of Patterson and Libbie. I will even drive as far as Byrd Park. You can also email me at Tbynum32@yahoo.com for a faster response
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Comment by Michelle Wagoner on June 17, 2009 at 2:07pm - I've been running casually for about a year and would like to start running with a group. I usually run around 3 miles at a 10 minute pace. I live in the Fan area and work downtown so I'm looking to meet up with others who like to run in the Fan area or at Belle Isle. Are there any groups that run in the evenings?
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Comment by Anne on June 9, 2009 at 5:43pm
- I am new to running and am looking for someone to run with on the West End. I live near Gaskins and Broad. I'm not a fast runner so if there's anyone in the area that wants to run and is also a beginner, let me know!
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Comment by Ethan Liu on June 1, 2009 at 8:19pm - i'm interested in joining the trail running group. my email is ytel1013@hotmail.com
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