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 Running Goddess on March 26, 2009 at 2:30pm - I live in the Southside (off of Genito between Hull St. and Courthouse Rd.) and would like to find a running group on this side of town.
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Comment by Brandon Shipp on March 24, 2009 at 11:01pm - Sweet. TD is right down the street from me. More info would be great. I wanna run in as many places as I can. In fact, that'a a new goal.
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Comment by Diana Gilbert on March 24, 2009 at 10:55pm - I've been training for the 10K w/ the Manchester Y, but a friend who was at the Chester Y told me that some people from her group were going to continue running saturday mornings (leaving from Thomas Dale HS). I'm around a 12-min mile, and can post more details when I get them if anyone is interested.
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Comment by Brandon Shipp on March 24, 2009 at 10:46pm
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I guess I'm considered deep south down here in Chester to you folks. I am around that pace. Gonna find out Saturd
ay at Monument Ave. I managed 49min in a recent 5 miler race. A little far but post when
/where you decide to run. I never know where/when my journeys take me most times.
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Comment by Heather Valentine-Bergman on March 24, 2009 at 8:43pm - I just started in January as well and have been doing the 10k training with the ymca and can run the 10k in about 75 minutes... I live in Southside (off winterpock and hull) but am willing to meet 1/2 way~ although I know some running routes and distances in the southside
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Comment by Ann K Steilberg on March 24, 2009 at 8:18pm - I just started in January and would love to find a beginning group to run with. I live over in the Sleepy Hollow area in the West End. Anyone close by??
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Comment by Brandon Shipp on March 24, 2009 at 11:07am
- I would like to join a group run too if not too far away. I've been watching this post for a while and these are first posts I've seen. Just started running 'bout 2 months ago. I run about 2-3 miles during week and longer run on weekend.
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Comment by Theresa Morris on March 24, 2009 at 6:31am - I'm ready to start moving again and would love a group run too! I'll be starting slow, but am looking to really improve this year.
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Comment by Heather Valentine-Bergman on March 23, 2009 at 8:59pm
- when is the next group run? How far do you run and at what pace? Thanks.
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