Understanding and implementing proper running techniques can prevent injury, improve performance, and make your running experience more enjoyable. This post covers everything new runners need to know about starting and maintaining a successful running practice.

Form and Technique

Good running form helps prevent injuries and conserves energy during your runs. Your head should stay level, looking about 10-20 metres ahead rather than at your feet. Keep your shoulders relaxed and away from your ears to prevent tension building in your neck and upper back. Your arms should swing naturally at your sides, with your elbows bent at approximately 90 degrees. There is no need to hyper-focus on any of this at first, and don’t worry about achieving perfect form, as it’s individual to each runner and, frankly, unattainable.

Your foot strike pattern affects your running efficiency and injury risk. Most runners benefit from landing mid-foot rather than on their heels or toes. This positioning helps absorb impact and propel you forward more effectively. Your feet should land under your body rather than out in front, which can cause braking and increase stress on your joints.

Breathing and Pacing

The most natural approach is to breathe in through both your nose and mouth to maximise oxygen intake. Do not listen to any influencers claiming that you should only be nasal breathing, as this is completely unrealistic and non-optimal. Your breathing should feel comfortable, if you’re gasping for air for the duration of your run, you’re likely running too fast. A good rule is being able to hold a conversation while running, at least to begin with. This helps ensure you’re running at an appropriate pace for your fitness level.

Your running pace will vary based on the type of run and your experience level. As a beginner, focus on maintaining a steady, comfortable pace rather than trying to run fast. Most of your runs should be at a pace where you could talk to a running partner without feeling out of breath. This approach helps build your aerobic base and endurance while reducing injury risk.

Running Gear and Equipment

Investing in proper running shoes is one of the most valuable decisions you can make as a runner. Visit a running shop where staff can analyse your gait and recommend shoes that suit your running style and foot type. Running shoes typically last between 500-800 kilometres, depending on your running style, body weight, and the surfaces you run on. If you do keep track of your mileage, you’ll know roughly when to replace shoes, or you can just replace them when they show big signs of wear.

Technical running clothing can improve your comfort during runs. Choose moisture-wicking materials rather than cotton, which holds sweat and can cause chafing. In Ireland’s changeable climate, layering is useful. A base layer, mid-layer, and water-resistant outer layer allow you to adapt to changing weather conditions during your run.

Training Structure and Progress

Building a balanced training plan helps prevent burnout and injury while ensuring steady progress. Start with three runs per week, allowing rest days between each run. A typical beginner’s week might include two shorter runs and one longer run. As your fitness improves, you can gradually increase either the distance or duration of your runs by about 10% each week.

Different types of runs serve different purposes in your training. Easy runs build your aerobic base and should make up most of your running. Longer runs help build endurance and mental strength. Once you’ve established a regular running routine, you might add hill runs to build strength or faster-paced sections to improve your speed.

Nutrition and Hydration

What you eat before, during, and after running affects your performance and recovery. Before running, eat a light meal or snack containing mainly carbohydrates with some protein, allowing 1-2 hours for digestion. For runs lasting less than an hour, water is usually sufficient for hydration. Longer runs may require more fuel in the form of energy gels or sports drinks. These are known as intra workout fuel sources, as you consume them during your run.

Post-run nutrition helps your body recover and adapt to training. Try to eat within 30 minutes of finishing your run, combining carbohydrates and protein. A smoothie, yogurt with fruit, or a sandwich can provide the nutrients your body needs. Hydration needs vary based on factors including weather conditions and individual sweat rates, but monitoring your urine color (pale yellow indicates good hydration) can help you stay properly hydrated.

Recovery and Injury Prevention

Recovery plays a big role in running progress. Your body adapts and gets stronger during rest periods, not during the runs themselves. Include at least one complete rest day each week, and pay attention to signs that you might need more recovery time, such as persistent fatigue or minor aches.

To prevent running injuries, gradually increase your training load and include regular stretching and strength training. Focus on exercises that target running-specific muscles, including your core, hips, and legs. Regular foam rolling can help maintain muscle flexibility and reduce the risk of common running injuries.

Mental Strategies and Motivation

The mental aspects of running may come with bigger challenges than the physical ones. Setting realistic goals helps maintain motivation, so start with small, achievable targets and gradually work toward bigger objectives. Breaking longer runs into smaller segments can make them feel more manageable. Running with others can provide motivation and accountability, which is why beginner running courses are often a great option for new runners

Weather and Environmental Considerations

Ireland’s weather requires runners to be adaptable. Running in rain is unavoidable sometimes, so having appropriate gear and knowing how to adjust your running style for wet conditions becomes valuable. In wet weather, take shorter strides to maintain better balance and choose routes with good grip.

During darker months, visibility becomes more important. Wear reflective gear and choose well-lit routes when running in low-light conditions. In warmer weather, adjust your running time to avoid the hottest parts of the day and increase your fluid intake accordingly.

Progress

Tracking your runs helps you see progress and stay motivated. A running app or simple training diary can record your distances, times, and how you felt during each run. This information helps you identify patterns in your running and adjust your training accordingly. Regular assessment of your running helps ensure you’re moving toward your goals. Look for improvements in how you feel during runs, your recovery time, and your ability to cover longer distances. These markers provide better indicators of progress than speed alone.

Developing good running habits takes time and patience. Focus on consistency rather than speed or distance. As a new runner, you need very little to get started, the most important thing is simply to get out there. Don’t feel pressured to buy all the gear or be perfect right from the start.