At some point early on, a beginner learns that 99.9 per cent of runners are pleasant, helpful people. This realisation usually dawns when a beginner meets a veteran at a race or on a training run, and the veteran starts sharing his or her enthusiasm for and knowledge of running. That’s how runners are. And that’s why, the questions below are answered by veterans who were asked: what do you know now that you wish you knew when you started? Whether you’re just starting out, or have been running for decades, you’ll learn something from their answers.

Every beginner asks at least a few of these questions at some point. Here are the answers:

How do I get started?
Start walking for an amount of time that feels comfortable - anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, sprinkle one- to two-minute running intervals into your walking. As time goes on, make the running intervals longer, until you are running for 30 minutes straight. Check out our beginner's running programme below. It will get you to 30 minutes of easy running in just 10 weeks. Remember that you must repeat the basic session 3 to 4 times a week. Alternatively feel free to contact us and ask for any kind of advice about starting your new running career!

Is it normal to feel pain during running?
Some discomfort is normal as you add distance and intensity to your training. But real pain isn’t normal. If something feels so bad that you have to run with a limp or otherwise alter your stride, you're probably injured. Stop running immediately, and take a few days off. If you're not sure, try walking for a minute or two to see if the discomfort disappears. If it doesn’t disappear, consult your GP.

Do I have to wear running shoes, or are other runners fine?
Running doesn’t require much investment in gear and accessories, but you have to have a good pair of running shoes. Unlike all-round runners or cross-trainers, running shoes are designed to allow your foot to strike the ground properly, reducing the amount of shock that travels up your leg. They’re also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters. Spend wisely by buying well made shoes from a serious brand, Search out a model that fits you properly. If you're not sure which shoe will work best for you, go to a specialist running shop where staff can advise you (Editor's suggestion: Ger Wyley's Sports Shop, O'Connell Street Dungarvan, specialists in Nike running shoes). Plan to replace your shoes after about 300-500 miles of wear.

What’s the difference between running on a treadmill and running outside?
A treadmill ‘pulls’ the ground underneath your feet, and you don’t meet any wind resistance, which makes running somewhat easier. Many treadmills are padded, making them a good option if you’re carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a one per cent incline.

Where should I run?
You can run anywhere that’s safe and enjoyable. The best running routes are scenic, well lit, and free of traffic. Alternatively, if you can, choose softer trails or smooth grass rather than roads. Think of running as a way to explore new territory. Use your watch to gauge your distance, and set out on a new adventure each time you run. Talk to other runners about the routes they run. The more varied your routes, the easier running will feel. The track at the RSC is always a good option for training, particularly if you want to do some speedwork!

I always feel out of breath when I run. Is something wrong?
Running causes you to breathe harder than usual, so some amount of huffing and puffing is normal. Most of that out-of-breath feeling diminishes as you become fitter. Concentrate on breathing from deep down in your belly, and if you have to, slow down or take walking breaks. If the breathlessness persists, ask your doctor about the possibility that you may have asthma.

How do I know what pace to run?
Make it comfortable, which sounds simple. The problem is that most novice runners don't know what a comfortable pace feels like so they push too hard. As a result they get over tired and discouraged, or even injured. One guideline you can use is to listen to your breathing. If you aren't gasping for air and you can talk while you're running, you pace is probably about right.

I often suffer from a stitch when I run. Will these ever go away?
Side stitches are common among beginners because the abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Also, don’t eat any solid foods in the hour before you run. When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle (just below your lungs), which is usually where a cramp occurs.

Should I breathe through my nose or my mouth?
Probably the latter, which will allow you to get as much oxygen as possible to your working muscles. However, some runners breathe through their noses during training runs, believing that this keeps them more relaxed. Do what works for you.

First Steps - Our Beginner's Running Programme

If you're starting from a low fitness level, we recommend you start with several weeks of walking for 20-30 minutes at a time before attempting Week One.

A few things to bear in mind:

Allow at least a day between runs when you begin.
If in doubt, slow down. You should be able to hold a conversation while you run. Respecting your body is the best route to progression.
Walk purposefully, and be strict with your run/walk timings.
Don’t be afraid to repeat a week, or drop back a week. Everyone’s different.
Take heart! You will get there!

Week 1 Run 1 min, walk 2 mins. Repeat 7 times. Do at least 3 times a week. Total = 21 mins
Week 2 Run 1 min, walk 1 min. Repeat 10 times. Do at least 3 times a week. Total = 20 mins
Week 3 Run 2 mins, walk 1 min. Repeat 7 times. Do at least 3 times a week. Total = 21 mins
Week 4 Run 4 mins, walk 1 min. Repeat five times. Do at least 3 times a week. Total = 20 mins
Week 5 Run 8 mins, walk 2 mins. Repeat 2 times. Do at least 3 times a week. Total = 20 mins
Week 6 Run 12 mins, walk 1 min, run 8 mins. Do at least 3 times a week. Total = 21 mins
Week 7 Run 16 mins, walk 1 min, run 7 mins. Do at least 3 times a week. Total = 24 mins
Week 8 Run 20 mins, walk 1 min, run 6 mins. Do at least 3 times a week. Total = 27 mins
Week 9 Run 25 mins, walk 1 min, run 4 mins. Do at least 3 times a week. Total = 30 mins
Week 10 Run 30 mins, leap for joy!!! Total = 30 mins

(NB Always warm up for our run with a coupl eof minutes of walking and/or slow jogging, and cool down afterwards with the same. If you can't reach 30 minutes of continuous running, try to run 12 or 13 minutes, walk one or two minutes and repeat. When you succeed at reaching the 30-minute goal - and you will - gradually increase your distance to whatever level you choose!)