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 Michael Bagnell on April 1, 2009 at 2:35pm - Alright it seems like we need a schedule. Like Ashlyn and Jennifer I am very flexible. Anyone willing to at least get a start date let me know here or at emtp2005@aol.com. Thanks
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Comment by Ashlyn Bergman on April 1, 2009 at 2:28pm - Is anyone interested in running in the West End? My schedule is pretty flexible whether it is in the morning or at night. I am in Innsbrook but will go where ever.
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Comment by Heather Negley on April 1, 2009 at 1:28pm - I'm interested in running in the Brandermill group too, but I am a beginner. I did finish the Monument 10K last weekend but really need to improve. I don't like running by myself. Hard to stay motivated.
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Comment by Theresa Morris on April 1, 2009 at 1:10pm - I'm not sure I can be the "host" of the group, but I am very interested in getting together with the Brandermill group.
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Comment by Running Goddess on April 1, 2009 at 1:03pm -
I opened to hosting a group. I am training for a 1/2 marathon at the end of May, but I am still rehabbing from a broken and badly sprained ankle from last November. Furthermore, I have only been running for a year.
I usually run on Tuesday and Thursday evenings at 6:30. I live less than 5 minutes away from Rockwood Park. Rockwood has a 1 mile loop and some trails. Usually during my weekday runs, I run between 3-4 miles. On Saturdays I do a long run. This Saturday I am running the Ashland Railroad 10K so I cannot host a long run. Next Saturday I would be doing 8 miles. I love running Pony Pasture and wouldn't mind coming up with some sort of loop to include other runners.
On Saturdays I like to do my long run relatively early (7:30 or so). I wouldn't mind hosting a run tomorrow at 6:30 at (I work Downtown and do not get off until 5:30) Rockwood Park if anyone is interested.
Some long runs could also be set up at Pocahontas State Park. I would like to keep my weekday runs closer to home, but I do not mind traveling a little bit for my long runs.
My husband would be relieved that I would no longer be running by myself.
Please apply to this message board or e-mail me as l.s.adams08@gmail.com.
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Comment by Michael Bagnell on April 1, 2009 at 12:59pm
- Diana, Ive seen the Chester Y mems jogging rt 10 in my passings and thats where I did my own personal 10k a week before the Monument. I'm not a member of the Y or any other gym. I do most of my exercise at home and work. I don't know if and how I can help but let me know.
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Comment by Diana Gilbert on April 1, 2009 at 12:14pm -
Looks like there is a lot of interest in getting some beginner groups going. I don't know about you guys, but when I see "8 min/mile" as the pace, I feel a little overwhelmed. Perhaps we could start a group or two specifically geared toward beginners.
People seem to live all over the place, but there are multiples in the Chester, Hull St, and West End areas.
Chester: I know that some of the Chester Y members plan to continue running from Thomas Dale HS Saturday mornings, but I still haven't gotten specifics on time and distance. I'll get back w/ that ASAP.
Hull St/Chesterfield: Would Brandermill be a good meeting point for those of you in that area? I know there are a lot of trails in there which might be a good place to run. Perhaps we could ask the more advanced training group there for some route suggestions.
West End-ish: Someone suggested meeting at Collegiate, which seems like it might accomodate a fair number of people from different areas in Richmond. Again it seems like Saturday morning would be best. Is anyone familiar with the area, and/or willing to take charge of a group there?
It would be great if we could publish these beginner groups both on the RRRC website, on the YMCA 10K Training Discussion Board, and anywhere else you guys can think of... but first, we need people to volunteer to "host" the group-- find some routes, contact others who've posted from the same area, etc. Anyone willing?
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Comment by Margaret Fogarty on April 1, 2009 at 11:59am
- Hi everyone. I am a new mom with a lot of extra junk in my trunk! Exercise was banned during my pregnancy, so I am just now getting back into running after a 12 month hiatus. Although currently running at a turtle pace, I am looking to one day make it to penguin pace. A girl can dream, you know? I live in the Salisbury area (near Robious/Huguenot), but also enjoy running on Riverside Drive (Pony Pasture). If anyone is interested in Saturday or Sunday morning runs, please contact me.
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Comment by Michael Bagnell on April 1, 2009 at 7:58am
- Hi all. With my Fire Department sched. I work 10 days a month. I am currently stationed in the Broad and Parham road area and I am off shiftaround 7am. I live in the Chester area. Anyone want to get together for group runs let me know. I'm finding myself having to push harder jogging the same areas at home and I by myself. I am by no means great at this but looking to build. Could use the push and support.
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Comment by Rachel on March 31, 2009 at 10:52pm - Hi all. I started this group when I was helping the club fix up their Web site but I'd love to pass the torch to someone who'd like to take this beginner group and really run with it (pun intended!) It looks like there are a lot of people who'd like to meet up for runs, share tips, etc. and I have a feeling there's a perfect person out there, just waiting to administer the group. Let me know if you're interested and I'll promote you to being a group administrator. Thanks!
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