A Beginner’s Guide To Running

Running is one of the most accessible forms of exercise out there. Jade, a Nike Well Collective Trainer, explains: “You can do it anywhere and at any pace. It’s a great way to ease into movement, especially when you do it with friends.” Chloe, founder of the Stronger Together run club in Abu Dhabi, highlights that you can start small and gradually build up your distance. “Many of the girls in our club have gone from never running to smashing 5kms!” 

The benefits of running extend beyond just physical fitness. Jade emphasises the endurance you’ll build and the mental clarity it can provide. “Running can be meditative and helps reduce stress, while the ‘runner’s high’ is an amazing endorphin boost.” Chloe adds: “For me, the mental benefits are paramount. If I’m feeling low, a simple run can turn my day around.” Alice, a seasoned marathon runner, echoes this sentiment, noting, “The endorphin rush post-run is incredible – it’s a chance to escape into your own world.”

To kick off your running journey, Jade recommends finding a coach to help set measurable goals and investing in a good pair of running shoes, while Chloe suggests visiting a specialised running store to get a gait analysis to ensure you find the right fit. “Start small and consider joining a run club for motivation,” she says. 

Jade points out that beginners often try to do too much too quickly, which can lead to injuries – “A good coach can help balance running days with strength and rest days,” – while Chloe warns against wearing the wrong shoes, which can result in painful conditions like shin splints. Alice adds that running too fast is another common pitfall. “If you’re out of breath and not enjoying it, it’s time to slow down. Find a pace where you can chat comfortably.”

When starting out, Jade suggests aiming for a maximum of three runs per week, focusing on a hybrid walk/run initially to help your body adapt gradually. Similarly, Alice recommends two to three runs per week, each about 30 minutes long. “Consistency is more important than speed at the beginning.”

Incorporating a warm-up is crucial. Jade recommends dynamic stretches like high knees and butt kicks to prepare your body. For cooling down, focus on stretching your hamstrings and hips. Chloe loves leg swings for warm-ups and suggests foam rolling or yoga for recovery, while Alice recommends checking out YouTube for guided warm-up routines.

Jade suggests using a smartwatch or running app to track your progress, but also emphasises the importance of journalling your runs to see how far you’ve come. But Chloe advises focusing on how your runs feel rather than overanalysing metrics. “Running with friends or towards a coffee shop can keep motivation high.” You can always sign up to local races to maintain motivation too.

Jade addresses a common misconception that strength training compromises running. “In reality, a balanced training plan incorporates both for optimal performance.” Chloe insists that running is for everyone, and Alice emphasises that you don’t need to suffer to improve. “Slow and steady wins the race, so enjoy the journey.”

For those looking to take their training to the next level, Jade suggests increasing run duration and incorporating various types of runs, such as intervals and longer sessions. Chloe encourages adding distance and sprints, while Alice recommends using coaching apps like Runna to enhance your training with structured plans.

Jade loves running along the Dubai Canal, especially near D3 for its stunning sunsets. Chloe enjoys scenic routes in Saadiyat and along the Corniche in Abu Dhabi. Alice’s top pick is Kite Beach, along with the Palm Crescent and Dubai Marina for their beautiful paths.

Follow @JADEASHLEYPALMER, @ALICEROSERUNNER & @CHLOEROBYNWILSON