When we launched the running blog last week, we asked what topics you’d like us to cover. Your answers ranged from cross-country and orienteering to buying the best kit on the cheap – but the most popular request from readers was to share tips on how to get started.
Now, I’m absolutely not an expert, but I am relatively new to running – I started just under a year ago – so all the things I did wrong are still fresh in my mind. Here, then, are the things that I wish I had known before I got started.
Set a goal
If you want to stay committed, then you need something to work for. If you have never run before, then find and enter a 5k race. Your goal may just be to complete it without stopping, or to do it in under half an hour – it doesn’t matter, as long as you work towards that goal. If you are a bit more experienced and just need a fresh boost, enter a longer race. Achieve your goal – then promptly enter another one. You need structure, right?
Follow a plan
Clearly I’m a sheep rather than a leader, but I like to look at my diary, be told (by an app, a coach or a website) what to do, and go out and do it. So find a plan that works for you. Many of you emailed or tweeted to rave about the NHS’s “Couch to 5k” plan, and its accompanying podcasts (confession: I used to see this mentioned all over the internet as C25K, and for ages was somewhat awestruck by all these people doing a 25km race from scratch). We’ve also got one of very own here on the site. There are any number of other, similar, apps on iPhone and Android – do share your favourites below.
Find your style
No, not the most flattering running gear. I mean find what makes running enjoyable for you. If you dread each run, you won’t carry on – so whether it’s finding a beautiful location to run in, spending some quality time with death metal ringing in your ears (each to their own) or downloading some podcasts, work out what works for you. Appreciate the good bits even when the rest hurts: for me, starting running during maternity leave meant a blissful, albeit painful, half hour all by myself.
You may be someone who needs a running buddy to spur you on. But running with someone else isn’t for everyone – some people even find it off putting. Even if you don’t physically pound the pavement with someone else, is there someone in a similar position you can share moans with, or a triumphant PB only they will really get the significance of? Perhaps you will even find someone below the line here, in our virtual runners’ club. We’ve lost count of the number of you raving about Fetcheveryone.com as a supportive place to find fellow runners – virtually and in real life.
Get the right kit
Running is not an expensive sport – once you have the basic kit, you are good to go. But do make sure it’s the right gear. Find a good, specialist running shop near you, and go to get your gait analysed. That’s where they have you run for a bit on a treadmill and look at how your feet work – you may overpronate (most of us do) for example, and need trainers with a bit of support. I like nice shoes as much as the next woman, but when it comes to running, I take whatever I’m told my feet need. That might not be the most aesthetically pleasing offering. It’s also worth splashing out a bit more on proper, specialist running socks, especially if you are planning on upping your distance. Wrightsocks are brilliant, these RunBreeze ones are great, and many people swear by the 1000 Mile brand.
Listen to your body
Sorry to sound like a hippy, but do listen and learn the difference between an ache – perhaps just muscles getting used to all this new work they are doing – and a pain. But don’t despair if you get the latter: check your shoes are right (see above) and that you haven’t upped your distance too drastically – increase by increments. For aches, my top tip is Tiger Balm. I get through pots of the stuff. Just don’t rub your eyes before washing your hands.
Don’t neglect other exercise
Should you be injured, or snowed in, or just can’t face it today, do something else. There are plenty of other forms of exercise that will help your running: pilates is brilliant for building core strength, a spinning class will give you a good workout and a swim may just help stretch sore muscles.
So now it’s over to you – have you started recently? What helped? And if you have a lifetime of running behind you, can you remember what spurred you on to start with?
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