New Year – New resolutions & new runners… Welcome!

My name is Charlotte Purdue, I’m a British Marathon Runner - 2 x British Marathon Champion and Head Coach at URUNN app.

I’ve compiled some of my top 10 tips for new runners starting out on their new running journey!

1. Follow a plan.

As a coach and founder of the URUNN app - we know it’s hard to fit in training around life, family and stressful jobs - that’s why we created a training program that will fit around you.

If you have an event to train for then I would advise for a beginner starting this plan around 12 weeks before the event would be an ideal time frame.

If not, then simply following a specific plan adjusted to your goal and current fitness level will help to keep you accountable and give you a clearly outlined structure to work with.

2. Consistency is the key.

Establishing a routine early and keeping the structure in your week can help to make sure that running regularly becomes a habit.

Starting a new sport is never easy, the hardest part is sometimes getting out of the door!

3. Keep track of your progress!

I find that seeing improvement is highly motivating.

Keep track of your weekly progress via a journal or app. Looking back on how far you’ve come and seeing the improvements each week can help motivation during tougher days.

4. Find your "why"

Keep your personal reasons for running in mind, whether it's for physical health, training for a race, running for mental clarity, or achieving a specific goal.

Tackling the training with a friend as well as joining a running group or club is also another way to stay motivated and keep yourself accountable.

5. Listening to your body.

Learn to distinguish between normal muscle soreness and pain to avoid injury. Incorporate stretching and mobility exercises into your routine to improve flexibility, reduce muscle tightness, and enhance recovery. These practices, along with gym work, can complement your running plan and keep your body balanced. Don’t be afraid to swap a run for a cross-training session, such as an easy bike ride, swim, or similar activity, to give your body the variety and care it needs.

6. Set small, process-oriented goals.

Instead of fixating on a distant marathon, focus on achieving smaller milestones like running consistently three times a week for a month.

7. Don't compare yourself to others.

Everyone is on their own journey. Don’t rush your fitness or feel as if you need to run a certain distance or pace because someone else is. Everyone is on their own journey - don’t rush it and allow your body time to adjust.

8. Fuel and hydrate well.

Just as we wouldn’t expect a car to run on empty. Make sure you fuel well in and around your training.

9. Equipment

Make sure you have the right footwear. Investing in a pair of running trainers which are right for you will help to make sure you can stay injury free and consistent. They don’t need to cost a lot - they just need to fit right and be comfortable. Some of my favourites are the Puma MagMax or Velocity Running trainers.