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 Carl A. Lewis III on March 31, 2009 at 7:28pm - Hey Richard C., you did better than me. I did the Monument Ave 10k in 1:16. It was my first also, and it was awesome! There is another 10k on May 17, the Carytown 10k. You should register; maybe we can both get a better time.
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Comment by Paul Harvey on March 30, 2009 at 11:21pm - Most of you may already know about the half marathon training team that the RRRC provides each summer, but some of you may not. So just so you all know, there are three Patrick Henry Half Marathon Training Team Info Nights scheduled in April - April 1st, 23rd and 29th. The middle date will be at the Downtown YMCA on Franklin Street. The other two will be at the John Rolfe YMCA on Ridgefield Parkway. Training begins on Saturday, May 16th. If you have just finished your first 10K and want to maintain and improve on the conditioning you have worked so hard to achieve, the timing couldn't be better. Looks like there will be three training locations this year: John Rolfe YMCA (I am one of the coaches there), Ashland and Southside. Come to an Info Night for more details!!! And enjoy your runs this spring :-)
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Comment by Lee9w on March 29, 2009 at 9:07am -
Hello you all!
If you're looking for local groups to run with, I hope you have found them - or perhaps you stopped by at the RRRC booth and asked someone there.
In any event, if you point at "Group Runs" on the website menu above, then click on "Locations" that pops up under that, you will find a group in your area! I think each one has an email contact to ask about specific information on where exactly they meet and what times, etc.
Also, the general message board has a lot of info and chat going ton, but you can just ask there too. If I can help any more, just let me know. lee9w603@rrrc.org.
Hope you all 'ave a great week!
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Comment by Richard C. on March 29, 2009 at 8:51am - Hi! I haven't posted yet; been lurking since joining in late January (?) Did the YMCA training for the 10K - and actually ran (most of) the 10K yesterday! 1:15:48. No world record - but my first! Anyway, hope to join a group to continue improving. Already looking forward to my next event.
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Comment by Diana Gilbert on March 28, 2009 at 11:19pm - I think the 5K time is telling you the time after the 8:30 start that you crossed, not taking into consideration your start time.
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Comment by Heather Negley on March 28, 2009 at 10:20pm - I ran the 10k today too. I was looking at the results and was wondering why my 5k time was a bigger number than my chip time. I finished the race so shouldn't the 5k time be a lesser time?
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Comment by Ann K Steilberg on March 28, 2009 at 7:39pm
- I ran the 10k today!! What a great experience. If anyone ever wants to meet over at Collegiate in the West end and start a beginning running group let me know.
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Comment by Chelo Beazley on March 28, 2009 at 7:19pm - Hello everyone! I am a beginner runner and I mostly combine jogging and walking. My goal is to be able to run consistently and complete a half marathon this year. I believe joining a group run will very much help with accountability and motivation. I live close to Parham and Brook road intersection. 15 minutes from Bryan Park. Please let me know if you would be willing to meet or when the next group run will be for Beginners. Thank you.
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Comment by CHIARA CAPPELLETTI on March 27, 2009 at 9:48am - Hello! I'm in abusy period, but I'm trying to restart running....is there someone closer to wyndham (Glen Allen) or shady grove YMCA areas?
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Comment by Theresa Morris on March 26, 2009 at 7:58pm - I'm not to far off Genito and would love a running group. I've taken the winter off and just re-starting again.
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