So, you’ve decided to enter the Cancer Research UK London Winter Run. Congratulations – you’re about to take part in one of the most rewarding events, in a welcoming community of awesome people.

But wait—before you lace up your shoes and hit the pavement, it’s important to know how to make the most of your training and avoid common beginner pitfalls.

To help you get started, Runna has put together a handy list of ‘do’s’ and ‘don’ts’ designed specifically for beginners embarking on their running journey. 

Let’s see the tips!

1. DO – START SMALL

While it may feel tempting to just get out and run, take it easy at first, let your body slowly warm up to the activity. Start small, your muscles need time to adapt, and by easing in, you’ll avoid melting into a puddle of exhaustion later on. 

2. DO – EAT THE RIGHT FOOD

There’s a flurry of info out there on fuelling your workout, but here at Runna, we have the scoop: you need to find what works best for you, while keeping some diet ‘best practices’ in mind.

To avoid any post-meal chills (or indigestion), aim to eat your last full meal about 2 hours before you dash out the door. If you need a snack closer to your run, keep it light and breezy with easy-to-digest foods like bananas or cereal bars. 

Once you’ve crossed the finish line, it’s time to refuel with a mix of carbs and protein. Protein is the winner when it comes to recovery – it helps repair your muscles.

So bundle up, fuel up, and keep your nutrition in check – winter training has never felt (or tasted) this good!

3. DON’T- SKIP THE WARM-UP OR COOL DOWN

As the winter weather rolls in, it’s more important than ever to warm-up before your run. A good warm-up not only aids your performance but also helps keep those pesky injuries on ice. And just as important, don’t forget your cool down! Easing out of your run helps your heart rate melt down slowly and aids recovery.

Keep your warm up dynamic with a light jog, followed by some moves like body weight squats, lunges, and heel kicks. These dynamic moves gradually heat up your muscles so you can breeze through the higher-intensity parts of your run.

As for cooling down, a light jog or walk followed by some nice, long static stretches will help relax your muscles and improve blood flow. 

4. DON’T – IGNORE DISCOMFORT OR SIGNS OF INJURY

As running is a high impact sport, without the right precautions, you might find yourself snowed under with injuries! If you feel any pain or discomfort, don’t ignore it – that’s your body’s way of telling you to hit pause.

To keep those aches at bay, here’s some easy tips to prevent injuries:

• Warm-up and cool down: No shortcuts here! A proper warm-up and cool-down, including stretching, will keep your muscles from turning into ice blocks and help you stay nimble.
• Slowly increase your training: We know you’re ready to sleigh your next run, but increasing your mileage by more than 10% each week can land you in a slippery situation. Pace yourself!
• Check your shoes: Don’t run around in just any pair of shoes—find the right ones! Head to HOKA’s Shoefinder here to find the best shoe for you.
• Strength train: Building up those weak spots – especially your legs and core – will give you solid running form. After all, a strong core is essential to your workout – it holds everything together!

5. DON’T – FORGET REST DAYS

Recovery time is crucial for every runner, and it is important not to underestimate it. Think of rest days as your personal hibernation – a chance to recharge before you’re ready to hit the roads again.

Even if you’ve well and truly caught the ‘bug’ for running, get into the habit of taking rest days to allow your body to repair itself and come back stronger for your next run.

Rest can take many forms. You can go for the total break (curling up with a blanket is totally acceptable), or if you’re itching to move, gentle walks are always recommended. Or cross-training activities such as swimming, cycling or even yoga will keep your body active without putting pressure on your running muscles.

6. DO – FIND RUNNING COMPANIONS

Don’t get left out in the cold – join a running community or club to keep up the motivation and fun. Whether you’re looking for accountability or just want some fun, running with others is a great way to stay on track and melt away any winter blues.

To find some like minded running friends, head over to the Community section of the Runna App. There, you’ll find fellow Runnas gearing up for the Cancer Research UK London Winter Run. Share your progress, swap tips, and cheer each other on – it’s a great way to keep the motivation alive!

We hope these tips helped you get off on the right foot, and we wish you the best of luck as you embark on your exciting running journey – you’re in for a fun and rewarding adventure!

Want even more? From expert tips to tailored training plans, check out our guide here on how to get 2 weeks free of Runna and to access your exclusive discounted subscriptions today!