Get off on the right foot with these handy tips.
As the saying goes, "A journey of a thousand miles begins with a single step," and this couldn't be truer when it comes to running. At first, running might feel intimidating, and it can be tough as you get started. But with each step, as you gradually build your endurance, you'll begin to experience the benefits – whether it's better mental well-being, increased physical strength, new friendships, a race medal, or all of the above.
By starting smart and staying consistent, you'll soon find yourself not only getting fit but also having fun and setting new goals. Ready to run?
1. follow a training plan.
To keep yourself motivated and on track – and to avoid overdoing it and risking injury before your running journey even gets off the ground – it's wise to follow a beginner's training plan. There are plenty of beginner plans available to match your goals and current fitness level.
2. What time suits you
The best time to run is whenever it fits your lifestyle. There's no need to force yourself to run at a time you think should be ideal. While some people prefer running early in the morning, that doesn’t work for everyone. Find a time that suits you best, and try to make it your regular running routine.
3. Find a safe traffic-free route
You've got your training plan sorted and now know when and how far to run. But where should you go?
Before heading out, map out a few local routes that are suitable for any weather and, ideally, free from traffic. If you have to run on the road in areas without footpaths, be sure to run facing oncoming traffic. However, if you're approaching a blind bend, switch to the other side until it's safe to cross back.
4. Get a decent pair of shoes.
Although running is a straightforward sport, you’ll need a few key items to get started. The most crucial is a good pair of running shoes. While regular trainers may work for your initial runs, investing in proper running shoes will benefit you in the long term. With added cushioning and support, they’ll make running more comfortable and lower your risk of injury.
5. control your pace
How can you tell if you're running at the right pace? If you have enough breath to sing, you could probably speed up a bit. But if you're struggling to catch your breath, you're likely going too fast, which might cause you to cut your run short. A good guideline is to run at a pace where you can comfortably hold a conversation, even if only a few sentences at a time. Your comfortable pace is personal to you, so don’t worry about what other runners are doing, especially as you’re getting started.
6. Take some days off
Running puts significant strain on a body that's not yet used to it, so it's crucial to allow your muscles and tendons plenty of time to recover and rebuild when you're just starting. Your body will need time to adapt to the new physical demands, but stay patient—those adaptations will come.
To begin, aim for three runs a week, depending on your fitness level, schedule, and enjoyment. If your body feels like it’s handling the workload well, you can gradually increase to five days a week if you choose.
7. Aches and pains
If you experience aches in your legs that subside as you move around gently, you likely have delayed onset muscle soreness (DOMS). This is completely normal and happens as your muscles adapt to new stresses. DOMS typically results in discomfort that feels evenly distributed. However, if you have pain on just one side or in a specific area, like the knee, and it worsens with movement, this could indicate the early signs of an injury. In that case, it's best to rest and consider seeing a physiotherapist.
8. warm up and cool down
Whether you're tackling an easy run or a speed session, it's crucial to warm up your body with dynamic stretches and pre-run drills. These exercises raise your heart rate, improve blood flow to your muscles, and reduce the risk of injury.
After your run, make it a habit to cool down with static stretches. This will aid your recovery and help lower your heart rate back to its normal level.
