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 Theresa Morris on April 2, 2009 at 6:55am - Hey Sabrina... It looks as if you and I are the only ones at the 11 + pace. I am out of town this weekend, but would love to schedule some runs next week or next weekend. I am just getting back into running and trying to build both distance and time.
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Comment by Lee9w on April 1, 2009 at 11:25pm -
It's an explosion of the beginners group! That IS awesome.
Seeing that no one is stepping up to administrate, I guess I'm volunteering to do it. But I'll be mostly hands off. What makes this club so great is the volunteers... At the board meetings, it's often spoken that if an idea is brought forward, it also needs someone to make it happen... otherwise it doesn't! That means that YOU ALL can and will get these groups going. And they will grow.
So definitely keep up the interest and stay running. It works best with partners!
I'll do what I can with whatever I am able to offer. If any beginner groups get started that look to be pretty solid after a few weeks, we can get them added to the group run list.
Best regards,
Lee W.
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Comment by Paul Harvey on April 1, 2009 at 9:21pm - You beginning runners are Awesome!! One can tell there is a lot of motivation at work out there and you are all doing it right! Best of luck getting your various running groups cranked up.
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Comment by Ann K Steilberg on April 1, 2009 at 8:01pm - I can host a run from Collegiate. My husband is a runner and runs through Moreland Farms. He says he can map out a 3, 5, and 7 mile run. My problem is I can't run that far yet. I can get him to help map out a 2 mile and for those who want to go further they can let me know. I can't do this Saturday, but could do next.
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Comment by Brandon Shipp on April 1, 2009 at 4:16pm - Anyone interested in running from one town to another? A whole road or something? Like Rt1 from Petersburg to Richmond or vise versa. Or Rt 10 from hopewell to wherever. This would be small sections at a time. Just thought this might be a cool feat and would cross many localities of those on this site so spread out. Could also join as we make it to your section of town. Open to any suggestions.
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Comment by Lindsay Alford on April 1, 2009 at 3:57pm - I live in Midlothian (Midlothian High School district). Right now, I am running at a 10-11 minute pace. I am looking for a group to run Tuesday and Thursday evenings, and long runs on Saturday mornings.
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Comment by Ashlyn Bergman on April 1, 2009 at 3:24pm - I can start next week just let me know when and where. I can run in the morning or after work. I do not mind going to various areas of town either. I am pretty easy and just want to run :).
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Comment by Diana Gilbert on April 1, 2009 at 3:20pm - Sure! I'll add that on the discussion board too!
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Comment by James Little on April 1, 2009 at 2:45pm - Anyone want to add in an Ashland or Mechanicsville location? I am feeling all alone out here and am trying to get involved in a running group. Unfortunately my times are limited to right after work.
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Comment by Diana Gilbert on April 1, 2009 at 2:41pm
- Let's get message boards started for the various locations so people can coordinate more specifically-- see above.
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