Introduction
So you have decided to take up running! Awesome. Running is an incredibly rewarding activity, offering countless physical and mental health benefits. In this guide, we hope cover everything you need to know to start running in 2024, from the basics of getting started to advanced tips for maintaining your motivation and improving your performance.
1. Understanding the Appeal of Running and Self-motivation:
Running is more than just a physical activity; it’s a path to a healthier, more fulfilling life. It offers numerous benefits:
- Physical Health: Regular running improves cardiovascular health, strengthens muscles, and enhances flexibility. It’s an effective way to manage weight and has been shown to reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and stroke.
- Mental Well-being: Running is a fantastic stress reliever. It releases endorphins, often referred to as ‘runner’s high’, which can lead to improved mood and a sense of well-being. Running also provides time for reflection and can be a form of moving meditation.
- Community and Social Connections: Running communities are incredibly welcoming. Joining a running club or group provides an opportunity to meet new people, share experiences, and find support.
- Personal Achievement: Running offers a clear path for setting and achieving personal goals, whether it’s completing your first 5K or simply improving your time. The sense of accomplishment in reaching these milestones is profoundly rewarding.
Just like any other lifestyle change, the first step is usually the hardest, especially changes that involve physical activity and exertion. That’s why it’s incredibly important to take it slow, small frequent changes make big tasks become easier over time.
Once running becomes more of a habit, you will find it takes a lot less willpower and becomes easier. Here are a few tips to help with motivation:
Set up a plan:
Having a set routine that includes days, distances, ideas and rewards that you can visually monitor and see regularly really helps form a consistent habit.
Consistency is key:
Trying to keep your running to the same times and days, try listening to the same type of music or podcasts and you will help create new neural pathways and be more open to consistent running.
Rewards!:
Reward yourself! What you have taken on is not easy, keeping it up is even harder. Reward yourself after every run and celebrate every milestone. Rewards are proven to help train your brain that exercise = reward which spikes endorphins. The reward doesn’t have to be big, just something that you like and enjoy (a food or activity).
Get support:
Doing something by yourself consistently can get a bit boring or tiresome, try running with friends or joining the local parkrun at the weekend. Even tracking your runs with running apps such as Strava can help boost confidence with visual goals.
2: Preparing to Run:
Before lacing up your running shoes, there are some essential steps to ensure you start on the right foot:
- Health Check: Are you fit and able? Battling any injuries? If you have any pre-existing health issues or concerns, we always recommend to consult a healthcare professional before starting a running program. If you have existing or previous injuries, it might be worth talking with a physio or getting a gait analysis with a running specialist.
- Gear Up: We’re not suggesting spending a fortune on a new pair of running shoes, but at the same time, running in old, battered trainers or footwear that isn’t suitable for the terrain or your running gait can ultimately lead to injuries and issues. Invest in a good pair of running shoes that provide adequate support and cushioning. Your running shoes are the most crucial equipment in your running arsenal.
- Setting Goals: Define what you want to achieve with your running. It could be as simple as running for 30 minutes without stopping or as ambitious as completing a marathon. Goals should be specific, measurable, achievable, relevant, and time-bound (SMART).
- Training Plan: Develop a training plan that suits your current fitness level and goals. Starting with a mix of walking and running is often recommended for beginners. Take a look at the below plan for a base.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1-2 | Rest Day | Run/Walk 20 mins (Run 1 min, Walk 2 mins) | Rest or Cross-Training | Run/Walk 20 mins (Run 1 min, Walk 2 mins) | Rest Day | Run/Walk 25 mins (Run 2 mins, Walk 3 mins) | Rest or Light Activity |
| Week 3-4 | Rest Day | Run/Walk 25 mins (Run 3 mins, Walk 2 mins) | Rest or Cross-Training | Run/Walk 30 mins (Run 4 mins, Walk 2 mins) | Rest Day | Run 30 mins (flat route) | Rest or Light Activity |
| Week 5 | Rest Day | Run 30 mins (gentle hills) | Rest or Cross-Training | Run/Walk 35 mins (Run 5 mins, Walk 2 mins) | Rest Day | Run 35 mins (flat route) | Rest or Light Activity |
| Week 6 | Rest Day | Run 35 mins (moderate hills) | Rest or Cross-Training | Run 40 mins (flat route) | Rest Day | Run 45 mins (include hills) | Rest or Light Activity |
| Week 7 | Rest Day | Run 45 mins (flat route) | Rest or Cross-Training | Run 50 mins (mix flat and hills) | Rest Day | Run 55 mins (flat route) | Rest or Light Activity |
| Week 8 | Rest Day | Run 60 mins (flat route) | Rest or Cross-Training | Run 65 mins (challenging hills) | Rest Day | Run 70 mins (mix of flat and hills) | Rest or Celebratory Light Activity |
3: The Run/Walk Method:
The run/walk method is an excellent way for beginners to ease into running. It involves alternating intervals of running and walking, reducing the risk of injury and making the workout less daunting.
- Starting Slow: Begin with a ratio of 1 minute running to 2 minutes walking. As you build endurance, gradually increase the running intervals.
- Monitoring Progress: Use a watch or app to keep track of your intervals. This method helps manage fatigue and keeps you from overexerting yourself.
- Listen to Your Body: Pay attention to how your body feels during and after each session. If you’re experiencing excessive fatigue or pain, it might be a sign to decrease your running intervals or increase your walking intervals. There is no shame in slowing down, resting or going back a few steps in your program. Running is for you, no one else.
4: Building a Solid Foundation
Creating a solid foundation for your running journey is crucial. This involves physical preparation, understanding running mechanics, and establishing a routine.
- Physical Fitness: Even before you start running, engage in exercises that build your overall fitness. Activities like cycling, swimming, or brisk walking can significantly enhance your cardiovascular health and muscle strength, preparing your body for the demands of running.
- Understanding Running Mechanics: Learn the basics of good running form. This includes proper posture, efficient stride, and optimal foot landing. Good form is essential for preventing injuries and improving efficiency.
- Consistency: Establish a routine that fits into your life. Consistency is more important than intensity, especially in the early stages. Aim to run two to three times a week, allowing your body to rest and adapt.
5: Progressing Your Running
As you become more comfortable with running, it’s important to start increasing your distance and intensity gradually.
- Increasing Distance: Don’t rush to add miles. A general rule is to increase your weekly mileage by no more than 10%. This gradual progression helps prevent overuse injuries.
- Adding Intensity: Once you’re comfortable running longer distances, incorporate different types of workouts like hills or interval training. These workouts improve your speed, strength, and endurance.
- Cross-Training: Engage in activities other than running, such as yoga or strength training. These activities complement your running by improving flexibility, strength, and overall fitness.
6: Nutrition and Hydration for Runners
Nutrition and hydration play a significant role in your running performance and recovery.
- Balanced Diet: Your diet should include a balance of carbohydrates (for energy), proteins (for muscle repair and growth), and fats (for long-term energy). Pay attention to portion sizes and the timing of your meals.
- Hydration: Staying hydrated is essential, especially on long runs or in hot weather. Drink water throughout the day, and consider sports drinks for longer runs to replenish electrolytes.
- Pre and Post-Run Nutrition: Eat a light snack rich in carbs before your run for energy. Post-run, consume a mix of carbs and protein to aid recovery.
7: Overcoming Common Challenges
Every runner faces challenges, but knowing how to overcome them is part of the journey.
- Motivation: Set small, achievable goals to keep motivated. Joining a running group or finding a running buddy can also provide a motivational boost.
- Injury Prevention: Pay attention to your body’s signals. Rest and recovery are as important as the running itself. Incorporate rest days into your routine and seek medical advice if you experience persistent pain.
- Mental Barriers: Running can be as much a mental challenge as a physical one. Develop a positive mindset, and remember that every step forward is progress.
Conclusion
Running is a journey of self-discovery and improvement. Embrace the highs and lows, and remember that every run is an opportunity to learn and grow. Keep pushing your limits, and most importantly, enjoy every stride on this incredible journey. Happy running!