BEGINNER RUNNERS IN BIRMINGHAM, UK - READ THIS

Firstly, it's brill that you're deciding to start running or pick it back up and we're so glad you've found us to help you :)

Here are some tips to ease you into running...

Start Slow: Begin with a mix of walking and running. Couch to 5k is THE BEST programme to help you - you can do it alone on the app or look out for RUN OF A KIND or local run clubs doing in-person groups this year if you prefer running with others!

Proper Shoes: Invest in a good pair of running shoes that provide support and suit your foot type. Get Gait Analysis at your local running shop - here's a list we made of them in Birmingham

Set Realistic Goals: Start with achievable goals and gradually increase the intensity. Whether it's running for a specific time or distance, setting and achieving small goals can be motivating, eg. running 3 times a week every week this month.

Warm-up and Cool Down: Prioritise warm-up exercises to prepare your muscles and joints. After running, cool down with stretches to improve flexibility. There's so much good stuff on youtube you just play and follow along to!

Here's a good 5 minute Warm Up, or if you’re short of time: The Perfect 3 Minute Warmup You Can Literally Do Anywhere & 8 minutes of post-run stretching to Cool Down

Listen to Your Body: Pay attention to how your body feels. If you experience pain (not to be confused with the usual muscle soreness), take a break and consider consulting a professional. We'd recommend Achieve Physiotherapy.

Enjoy the Process: Running is not just about fitness; it's also about enjoying the journey. Listen to music, podcasts, soak in the surroundings or take part in a running tour!

Feel free to join our next session, and don't worry about being a beginner. Our group is supportive, and we all started somewhere.

Looking forward to seeing you at the next run!

Happy running X