There are more ways than ever to get into running whilst making a difference these days – from iconic races like the London Marathon and Great North Run to community events like parkruns and more family-friendly fundraisers like Cure EB’s Butterfly Run and Parallel Windsor.
Whether you’ve recently signed up to run with Team Lily to help fight mitochondrial disease, or you’re starting (or restarting) your running journey to coincide with the new year, Jenny Dixon, professional running coach and personal trainer at Fit4Life, shares practical, encouraging tips for beginner runners and those returning after a break, helping you to build fitness, stay motivated and enjoy every step.
- Start slowly to go far
One of the most frequent mistakes beginners make is running too fast, which can lead to injury and burnout.
The technique: Jog as slowly as possible to begin with. This keeps your steps short and avoids over-striding.
The goal: Don’t be afraid to use walk/jog intervals. It’s a highly effective way to improve your aerobic fitness without feeling overwhelmed.
- Plan your runs like your other appointments
Consistency is key to any training plan.
The technique: Add your runs to your diary and treat them with the same importance as any other appointment.
Creative timing: If your schedule is tight, look for ‘run-commuting’ opportunities. Can you run home from the school run or jog back from a family outing?
- Be smart with snacks
To prevent the dreaded ‘side stitch’, timing your meals is essential.
The technique: Avoid eating for at least two hours before your run.
The good news: Beginners are more prone to stitch, but as your fitness improves, they will occur less frequently.
- Follow the 10% rule
Ramping up training too quickly is a leading cause of injury.
The technique: Never increase your mileage, time or intensity by more than 10% per week.
The strategy: Use a structured plan, such as Couch to 5k, to ensure you’re progressing at a safe and sustainable level.
- Prioritise rest and recovery
Your body needs time to adapt to new physical demands.
The technique: Avoid running on consecutive days. Recovery days are just as important as training days.
Active recovery: You don’t have to be sedentary – gentle movement or other forms of exercise can actually help reduce DOMS (delayed onset muscle soreness).
Training for a Lily fundraising event is a great way to get fit without paying expensive gym fees. Signing up is free, and we have places available at some of the UK’s most popular charity runs, rides and obstacle courses. To find out more about all the challenges available, and join us in the fight against mitochondrial disease, visit our events page.
