Whether you are a beginner or an experienced runner who frequently hits the open road, we have some handy tips on how you can take your running to the next level without losing steam.

Keep a consistent pace

Like any workout routine, it is crucial to pace yourself. The same goes for running. Start with running specific stretches to get you pumped for the run by easing your muscles and increasing mobility. Avoid starting with a fast pace or an irregular running speed.

Choose a pace that you are comfortable with and stick with it. Make sure that your chest stays upright and that your arms do not cross your body when running to maintain good form. Gradually increase your pace and time as you get used to running.

Invest in the right shoes

Cushioning your joints with the correct shoes when running will be the best thing you can do. Not only will this protect you from knee pain, but it will also help you get the most out of your workout. Get a comfortable fit for your foot and running style. You can visit a running store that specialises in this to make sure that you get the right shoe for you. The aim is to become comfortable with every step that you take so that you can start enjoying your runs more.

Take intervals when running

As a new runner, your body will need some time to get used to running. Take intervals when running until you get used to it. What this means is taking short brisk walks in between running to help you recover and catch your breath. Pick up the pace again once you feel like you can run again. Gradually decrease these intervals until you are able to run without stopping. 

Run with no expectation

Instead of setting a time frame for yourself in the first run, test your body's limit by just running. See how far you can go before needing your first interval walk. Remember to push yourself to the best of your ability. As you get used to running again, set a time frame or distance you would like to achieve to keep you motivated.

Choose your running surface carefully

Different surfaces affect your running. Therefore, carefully choose what surface you would like to run on. For example: 

Running on a pavement will be great for people who want to do fast-paced running as this decreases your chances of turning your ankle. However, make sure that you wear good running shoes to cushion your joints from impact. 

Sandy surfaces such as beaches are ideal for muscle training as it forces you to pick up your feet. Keeping a moderate pace can help you avoid straining your calf muscles. Remember to keep good form and breathe to build endurance.

Parks and forest spaces offer good cushioning due to the surface, but your chances of injuring yourself can increase because of the rugged surface. Therefore, keep an eye out when running and keep your pace at a jog instead of a fast-paced run.