FAQ

Running a 5K race is definitely a reasonable goal for beginner runners and training for a race will definitely help you stay motivated to keep running. Even someone who is fairly inactive (assuming he or she has been cleared to run) can be ready to run or run/walk a 5K with three months of training.

Following a training schedule will help you safely prepare for the race and keep you on track. As you continue with the training, your fitness and your confidence will improve, and you’ll feel more prepared for your race

Of course, you can walk during your runs!  Some people who are just getting started with running assume that walking is “giving up” or cheating.  But taking walk breaks is actually a smart strategy for building your endurance and improving your running.  Even after they’ve been running for a while, some runners still use a run/walk strategy, especially for long runs or races.  There’s no shame in walking!

Many runners, especially beginners, are curious about what pace they should be running. Most daily runs should be done at an “easy” pace. But what pace qualifies as “easy”? Well, the actual pace is different for everyone. The best and simplest way to determine this is to run slow enough so that you can carry on a conversation. If you’re running with someone, that means you should be able to speak in complete sentences, not just give “yes” or “no” answers. If you’re running alone, you should be able to sing “Happy Birthday” without gasping for air. For some new runners, a conversational pace may mean doing a run/walk combination.

So, don’t worry about your pace per mile — if you can pass the “talk test”, you’re running at the right speed.

As a new runner, it’s better for you to start with trying to increase the distance (or time if you prefer to measure by time) of your runs. As you build up your endurance, your speed will also improve.

While intervals & tempo runs are a staple part of a good training plan, they are high intensity workouts & when you overdo, there are high chances of getting injured. As a thumb rule, the speed workouts should not be more than 20% of your weekly mileage & back to back hard runs are to be avoided

Rest is an integral part of training & we would recommend beginners to train only for 3-4 days a week for 5-6 months before building up. We would strongly recommend at least 6 hours of sleep for those who workout regularly. We do not recommend doing any running streaks or any continuous run challenges.

Chennai Runners have hosted training plans exclusively in our website for beginners. You can check it out here.

Most runners need at least one, even two, days off a week from running. Research has shown that taking at least one day off a week reduces the frequency of overuse injuries. If you take at least one day off, your body will have a chance to recover and repair itself. You’ll find that you’ll actually feel better during your runs.

This is an excellent question, as many people have misconceptions about how to breathe when running. Breathing has to be done only through your nose. Mouth breathing is a sign of dysfunctional breathing . As you get fit, you will automatically become better at nasal breathing. Breathing has to be deep from the diaphragm and not shallow from the chest.

This is a very common question among new runners and there isn’t one answer that fits everyone since beginner runners sometimes struggle for different reasons. Many new runners might that the turning point is when they can run continuously for 30 minutes. At that point, they start to feel more comfortable and confident. So, it takes a little bit of patience to build up your fitness and get to a point where running feels easier. Just keep working on increasing your distance little by little – it does get easier.

It’s common to be nervous about what other runners or people driving by think when they pass you running. But try not to be concerned about what others think! As a runner, you deserve respect from other runners. Remember that all runners were new to the sport at some point, so they can all relate to the struggles that beginners face.

If you’re worried about what non-runners think, try not to get too hung up on that. Just remind yourself of all the great benefits that you’re getting from running and they’re missing out on. Be proud that you’re doing something good for your physical and mental health.

You may also feel less self-conscious if you get a friend or family member to come along with you. An added bonus is that you can keep each other motivated to run.

Like anything else, the first time is usually the hardest. Once you’ve run in public a few times, you’ll feel a lot more comfortable and be less concerned about other watching you.

The most common reason for pain, is doing too much too soon, either building mileage or doing a lot of speed workout or even improper shoes. The first suggestion for any injury, is to get ample rest to recover. If the pain continues for a while, we suggest that you consult an expert to take care of the issue

Soreness is very common when you workout & with proper sleep & nutrition, they will disappear in a day or 2. However if you have pain during run or during the course of the day, we strongly suggest that you consult a physio.

There is no special diet for fitness . As long as you avoid junk food & eat and add a lot of fruits & vegetables in your diet, you would just do fine.

We would recommend that you drink at least 1 ltr of water for every 20-25kgs of your bodyweight.

Unless you are an experienced runner, we wouldn’t recommend you to run on empty stomach. You can have any fruit or a mild breakfast such as peanut butter sandwich or oats , before the run

It’s not a good idea to run immediately after eating because it may lead to cramping or side stitches. But running on an empty stomach may cause you to run out of energy. Your best bet is to eat a snack or light meal about 1 1/2 to 2 hours before you start running.

Pick something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: bread with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress.

If you are running longer than 45 mins, we would suggest that you also consume electrolytes to replenish the salt that your body has lost. Approximately, one would need 400-750 ml of fluids every hour, depending on the intensity of the workout, climate & sweat rate of the individual.