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: 207
Latest Activity: Jan 31
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
Beginners - West End 24 Replies
Started by Shannon Curtin. Last reply by Shannon Scoville Jul 31, 2011.
Looking for a running partner in the Chester area 6 Replies
Started by Kristen. Last reply by Kristen Jun 19, 2011.
Mary Munford Area Runners? 4 Replies
Started by Louise Ball. Last reply by Michelle E. Ashley Mar 25, 2011.
Comment Wall
Comment
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Comment by Superhero for CASA on January 31, 2012 at 5:02pm -
Comment by Superhero for CASA4 minutes ago Delete Comment
If you love kids, fun, and fitness you won't want to miss the ...
If you want to run a great fast and flat course and have a heck of a lot of fun join us at the ...
3rd Annual CASA Superhero 5K Race, Kids’ Run and Family Fun Event
April 28, 2012 from 9am to 12pm – St. Joseph's Villa
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Comment by Louise Lockett on November 7, 2011 at 12:53pm -
Working on my first marathon in March, looking for a running partner in the Midlo area. I can do early morning or evening runs and weekends.
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Comment by Eva Battle on September 14, 2011 at 4:07pm -
This is for the beginning runner group in the Mary Munford Area. Is there a group running? I would like to join in.
Thx-
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Comment by Melissa Moore on July 25, 2011 at 7:22pm -
Beginning Runner - Mary Munford Area. I would like to run evenings 630p or so. Don't really even know where to run. I do have children so my running days may vary. Will be doing the Pony Pasture 5K this weekend to kick things off. This should be interesting!
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Comment by Shannon Curtin on July 5, 2011 at 2:01pm -
I haven't replied back in such a long time and I have not run in such a long time either. I am going to start going week day mornings in the west end area at around 545 am. I am also going to do at least Saturday or Sunday mornings at around 8 am...I am open to where for the runs on weekends in case anyone has any spots/routes and would like to meet up?!?
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Comment by Sean Leonard on June 19, 2011 at 10:15am
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Looking for a running partner in the Chester/Courthouse area. I am running 5k and 10k races currently and looking to try a half marathon.
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Comment by Greg Bryant on May 13, 2011 at 9:31am -
I would also like to join you for a weekend run sometimes. I live in Mechanicsville.
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Comment by Gina Gentilini on May 12, 2011 at 5:19pm
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Shannon and Randy, I live in the Midlothian Area but would be interested in some weekday morning and weekend morning runs as well. Would love to meet up for some runs.
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Comment by Randy Morchower on May 12, 2011 at 4:41pm -
I need to run more as well. I'd be interested in joining you on some runs. I live in the fan area.
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Comment by Shannon Curtin on May 12, 2011 at 4:32pm
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Looking to run some weekday mornings and weekend mornings, I am a slower pace, but let me know if you would like to meet up!! I live in the west end near deep run park
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