So, you’re thinking about lacing up your running shoes—but where do you start?
Running is one of the best ways to boost your fitness, improve your mental well-being, and stay healthy. Whether you're aiming for a light jog, tackling your first 5K, or dreaming of a marathon, here’s everything you need to know to start your running journey with confidence!
Start slow and steady:
A common mistake for newbies and running is starting off doing too much. Interval training is a great way to get used to running but adding some walking in so that you don’t burn out too easily.
- Run for 1 minute, then walk for 2 minutes.
- Gradually increase your running time while decreasing your walking time.
- Aim for 3-4 sessions per week to allow your body to adapt.
Once you are feeling confident then go for it! If you have to slow down and walk, that doesn’t matter as long as you are giving it your all.
Choosing the right running gear:
Footwear- these are the most important items you need. Invest in a good pair, make sure they are comfortable and are suitable for your foot type. Going down to a shoe shop can be a great idea if you explain your goals so that they can advise you on the best show for you.
Clothing- pick clothing that is ‘moisture-wicking’, these are breathable fabrics that will help cool you down and keep you dry.
Sports bra- a high-support sports bra is essential to reduce discomfort and provide stability.
Socks- try to avoid cotton socks, they retain moisture and can cause blisters so get some synthetic/ wool blend socks.
What to eat before a run:
Ideally, you should eat 30-60 minutes before running, focusing on easily digestible carbohydrates and some protein. Great pre-run snacks include:
- A banana with peanut butter
- A small bowl of oatmeal
- A granola bar
- A slice of whole wheat toast with honey
- Greek yogurt with fruit
Your running form:
Good form will allow you to reach your full potential. Here are some tips on how to prevent injury and get you moving:
Posture: Keep your back straight, shoulders relaxed, and chest open.
Arm Movement: Keep your arms bent at a 90-degree angle and swing them naturally.
Stride: Aim for short, quick strides rather than long ones to reduce impact on your joints.
Foot Strike: Land midfoot rather than on your heels to promote efficient movement.
Listen to your body:
It should not hurt to run. If you experience sharp pain, dizziness, or extreme fatigue, slow down or take a break. You should also prioritise rest days, they are just as important as training so that your body can heal and you can be ready for the next big push.
Set goals:
Setting some goals that you would like to achieve can help massively with motivation. If it's running for a period of time or running a local 5k, get the goal set and go! You could even join our new run club at your local club, bringing the social, tips, motivation and fun.
Last of all, running is a journey, not just a race! Just have fun! Let’s get those running shoes on and enjoy a new challenge.
