Time to lace up (Picture: Getty)

Lockdown got you feeling lethargic? Maybe you just need to jog it off.

Exercising is not only beneficial for your body, but can also massively improve your mental health – which is especially important to take care of during these turbulent times.

With gyms closed across the UK for a little while longer, many Brits are opting to make the most of the warmer spring weather and longer days by dusting off their trainers and going on their very first run.

Here, Metro.co.uk has compiled the best beginner running tips from TikTok to help make the most of your new-found health kick.

What are the best beginner running tips on TikTok?

Social media platform TikTok is best known for cute dances, challenges, and sketches.

However, there is a fast-growing running community on the video sharing app.

These are the best tips, hacks, and advice for beginners (Picture: Getty)

At the time of writing this article, #runningtips has clocked over 131.8 million views.

Below are some of the top tips for beginners.

Pre-run prep

Before you even start your first run, there are a few things you need to prep ahead of time.

User @haliefield shared a useful checklist of steps:

  • Stretch for ten minutes
  • Use the toilet
  • Dress accordingly
  • Don’t eat or drink too much before
  • Make sure your headphones are charged
  • Put on your sports watch
  • Get into a positive mindset
  • Know your route

How to warm up before running

So, you’ve used the loo, donned your sports watch, and have pressed play on your ultimate running playlist – now what?

Before you actually start running, it’s important to warm up your body to make sure you don’t injure yourself.

User @gympluscoffee shared a video of the best warm up exercises you should do before a run, so you can follow along at home.

Running plan for beginners

Any long-time runner will tell you that it’s not a good idea to run every day – your body needs some time to rest and recover, or you’ll risk injury and burn out.

@millie.the.running.oseto recommends running three times a week, and never on consecutive days.

So perhaps Sundays, Tuesdays, and Thursdays would be a good running schedule.

On the inbetween days, Millie recommends incorporating strength training into your routine.

She also said that you should keep your runs slow and easy for the first four weeks.

Interval running

Although popping out for a 5k jog sounds fairly easy, even those of you who consider yourselves fairly fit will struggle to run for thirty minutes straight away.

You need to build up your stamina, and one popular way of doing this is to run for a few minutes, walk, for a few minutes, and run for a few minutes again – this is called interval training.

TikTok user @brentotbri_ shared a great tip for getting the hang of interval running: alternate running for a whole song, and then walking for a whole song.

Doing this will break up your run, and it’ll go by so quickly.

You can then slowly build this up by running for two songs, then walking for one.

Make sure you running song is a fast one that pumps you up!

Breathing

One of the key fundamentals of running is getting your breathing under control.

If you are breathing so hard that you can’t hold a conversation, then you need to slow down.

@runningimpressions shared a great tip to ensure you are breathing correctly: breathe in for two steps, breathe out for two steps.

Side stitches

Side stitches are a literal pain, and they happen to the best of us.

The best way to deal with a stitch according to @whatrunsyou is to take in a big deep breath through your nose, completely expand your stomach, and then breathe out hard through your mouth.

Life saver!

Running in cold weather

Though the days are slowly getting warmer, summer is still a long way away.

@ultimate.running shared a checklist of layers to don for cold weather:

  • Long sleeve top
  • Short sleeve top
  • Light wind/rain jacket
  • Neckwarmer
  • Running gloves
  • Hat

Don’t worry about wearing too many layers – you can always take them off, but you can’t put on more once you’re out.

Lock in your heels

Does your foot slip and slide inside your trainers?

@virtualrunnercoach has the answer.

That extra hole on your running shoes is called a heel lock.

Lace up using that hole next time, and your foot should feel super secure on your next jog.

When you really don’t feel like running

There will be days where for one reasonor another, you totally lack the motivation to go out on a run.

This mental block is experienced by all runners from time to time, from beginner right up to elite.

@mrs.space.cadet shared some tips for motivating yourself to go outside:

  • Lay out your running clothes and accessories ahead of time (she added that including something fun like a brightly coloured headband will help you get in the mood)
  • Remember that an hour is going to pass whether your run or not, so imagine how proud you will feel in an hour if you went for a run
  • Create an upbeat playlist that will make your run fun and enjoyable (the cringier the better, allow yourself to enjoy some ABBA and the Hamilton soundtrack)

Break the boredom

Speaking of making you run fun, @thefitnesshippie said that the best thing to do to beat running boredom is to play a game.

The example he shared is ‘step on the cracks’, where (as the title suggests) you go out of your way to step on every crack on the pavement.

You’ll be distracted, and your run will go by a lot quicker.

Running form

Back aching after a run? You might want to correct your form.

Beginner runners have a habit of scrunching themselves over and keeping their bodies tense.

@dana_giordano shared the following tips to ensure you have the best form:

  • Stand tall: imagine a balloon is pulling your head up
  • Bring your arms in and hold them at a 90° angle
  • Lean slightly forwards from the hips to improve momentum

Where to put your arms while running

Right, so we know from @dana_giordano that our hands should be by our sides, but is there a perfect place to keep them?

@runningimpressions has the answer.

Your arms should be in line with your belly button, and should not cross too much in front of each other.

Don’t clench your fists – keep your hands open and loose, and drop your shoulders.

Listen to an audiobook

Listening to the same running playlist can get boring, and sometimes you want a change.

@theslowrunningclub recommends listening to audiobooks instead.

They say that ‘getting lost in the words of your favourite author can take your mind off actually thinking about running, and helps clock up those miles’.

They recommend downloading the Libby app, which allows you to listen to audiobooks for free using your library card.

Listening to audiobooks is great for people who aren’t worried about running at a fast pace.

How to deal with shin splints

One of the most common injuries runners suffer from is shin splints.

They are caused when the arch of your foot is weak.

@millie.the.running.osteo has shared some exercises you can do to strengthen your feet and alleviate the pain.

Post-run stretches

Once you’ve finished your run, it’s important to stretch.

Though you may feel super tired, a post-run stretch is vital for preventing injury, and ensuring that you don’t seize up. Trust us – your body will thank you later.

@fitnesswithlucy has shared 10 of the best stretches you can go after your jog.

Follow along at home!


MORE : How a virtual running coach can help you reach your fitness goals


MORE : How running can make you more creative

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