Why run?
Good question. People run for many different reasons, but the simple answer is it’s one of the most versatile and effective forms of exercise and one of the easiest to start. All you need is something that resembles a pair of trainers and comfortable clothing then off you go.
You’re in complete control of how often you run, how far you run and how fast you run, you’re not in competition with anyone other than yourself. It’s one of the most convenient forms of exercise, requiring minimal equipment and can be done almost anywhere. You only need to rely on yourself and it’s free! As a beginner, it’s easy to become overenthusiastic and do too much, too soon which will quickly lead to issues and could put a dent in the enthusiasm and cut your running ‘journey’ short before it’s even started.
Start slow and steady with a run/walk. Concentrate on time rather than distance to begin with. The Couch to 5K plan is the perfect example of building up slowly with the walk/run ratio changing gradually each week and if you don’t feel ready to move on to the next week then repeat the same week again.
The plan also concentrates on duration rather than speed to allow your body to get used to running for longer – you can always work on speed later if you wish when you’re more established. Consistency is key for new runners and aiming to run three times a week with rest days in between will help it become part of your weekly routine. It’s also important to listen to your body and if you don’t feel 100% then missing one run will not impact your fitness. Pushing through pain doesn’t make you fitter, keep it enjoyable!
You’ll start to feel the benefits of regular running quite quickly. The release of endorphins
from exercise is known to boost your mood and help to improve your mental health. It can help in reducing stress and anxiety. Exercise can also help with your sleep which can also affect your mood throughout the day. The focus on your running can also help if you’re trying to give up any bad habits such as smoking. It’s an efficient calorie burner and so, along with the right diet, will help with weight loss or management. Regular running will improve your cardiovascular health by strengthening your heart and lungs. If you have any known or possible cardiovascular or respiratory conditions, it’s always best to consult your doctor before taking on a running programme for the first time.
Staying motivated
Set yourself small, achievable goals. Whether it’s running a distance or a current 5k in a
slightly faster time, having a goal will keep you motivated, and the sense of achievement will be greater at the end. Also, using a fitness app to track your progress will help you see improvements over time and how much you’ve achieved since you started. If you sometimes have trouble motivating yourself to get out the door, find a running buddy or group. Running with others can be more fun and the social side of it is a bonus for mental health and you’re more likely to turn up if you know someone is counting on you. If you prefer to run alone, or use a treadmill, listening to music or podcasts can keep your mind engaged and less likely to focus on how long or how far you’ve run.
Running gear
Running doesn’t require much in the way of equipment to begin with but as you progress it’s important to keep a few things in mind for comfort and injury prevention. Investing in a good pair of running shoes that suit your running style is probably the most important factor. Visiting a store for gait analysis and advice will help you find a shoe that will give you the right level of cushioning and support which will then reduce the risk of niggles or injury. It’s normal for your feet to swell slightly when you run so it’s a good idea to go up a size from your other footwear to account for this.
There’s a vast choice of running clothing to choose from and it’s easy to get carried away
with all the different styles but when you’re starting out the most important thing is to find something that is breathable and suitable for the time of year. Most running gear is moisture wicking to remove sweat away from the skin and reduce the risk of your clothes rubbing. Technical fabrics will help you stay cool or warm, depending on the season and are much more comfortable than heavy cotton garments. Don’t forget your feet! A good pair of running Socks will help to prevent blisters. Hi-Vis tops or jackets are also important when running at night or in winter when light is restricted.
Tips
Stay hydrated. You don’t necessarily need a water bottle with you on short runs (under 10k) but make sure you stay hydrated before and after you run. Don’t forget to stretch after and take rest days. Proper recovery is just as important as
exercise.
Celebrate small wins. Don’t wait for a big race to celebrate your achievements. Reaching
small goals and milestones during the process is just as important.
Be patient. Progress takes time. There will be good runs and bad runs, but any run is better than not running.