Three rules for beginners that will make running feel easier, according to an expert coach

Overthinking technique, neglecting strength training and repeating the same route again and again are three of the most common mistakes new runners make.

That's according to Emmanuel Ovola, an expert running coach, physiotherapist and Technogym ambassador based in London.

Ovola teaches every new client three golden rules to encourage adherence, boost enjoyment and reduce the risk of injury. Apply them to your training to make running feel easier—whatever your level.

1. Run relaxed

Don't get bogged down by technique, Ovola tells Fit&Well.

"The first thing I will do is tell someone not to worry about whether they are heel striking or forefoot striking," he says. "Instead, I want them to try to run as relaxed as possible."

When you avoid tightening up, you will conserve energy and also allow your body to naturally find its rhythm.

Over time, Ovola might look to critique someone's form, advising them to increase or decrease their cadence to land on the sweet spot of 164 steps per minute (spm), but when starting out he prefers to encourage new runners to simply relax into their stride.

2. Keep it varied

Next, Ovola urges new runners to mix up their weekly running sessions.

"Create variability where you run different distances and paces to expose your body to different things," he says.

"Our body likes variability, rather than repeating the same 5K three times a week."

Ovola suggests mixing up your sessions with easy runs at a conversational pace, longer, slower runs, hill walks and intervals.

There’s one more element to keep in mind when planning your runs. "We need to run or walk at least four times a week to provide enough stimulus to improve," he says.

3. Build strength

Lastly, Ovola will prescribe a new client with bodyweight strength exercises.

"I like to get people to do bodyweight exercises immediately, as soon as they start running," he explains, adding that the single-leg glute bridge and single-leg leg press are two personal favorites.

"It's integral because [strength training] builds muscular capacity, meaning you can run for longer and more regularly while reducing the risk of injury, and most people tend to underload themselves."

He adds that depending on how fast you're travelling, every stride can load up each leg with "one to five times our bodyweight" so strength training will build resilience in all your joints, muscles and ligaments.

Ovola recommends fitting at least 75 minutes of resistance training into your week, which can be broken down into one-off workouts or tagged onto the end of each run.

Emmanuel Ovola's quick strength workout