You've decided to start running - great! But where to begin? When you set yourself a new challenge, often the hardest part is getting started. That's why we've put together these top tips for running beginners to help you navigate the path to success.
Build up slowly
First of all, it's important to understand that you'll need to slowly build up to running if you're a beginner. If you push yourself too hard by running too far or for too long, it may be tough and demotivate you, and it could even lead to injury. Instead, start slow - either walking or jogging to build your fitness levels. Once you feel ready to run, try running and walking in intervals. As you complete more runs over time, gradually reduce the amount of time you walk as your fitness levels improve.
Create a running plan
To improve your running ability, it's worth creating a plan in line with your fitness levels to help keep you on track (literally and figuratively). As everyone's abilities are different, there's no 'one size fits all' approach to creating a running programme - but the overall concept is the same. One of the easiest ways is to use a calendar and scribble on which days you will run, what time and how many minutes of walking/jogging/running you need to do each day. This will create a sense of structure and help you to build running into your routine. Not sure where to start? Check out the NHS Couch to 5K week-by-week programme.
Invest in good quality gear
The great thing about running is there are hardly any costs involved. You can head out straight from your front door with very little equipment, but there are a couple of things that are worth investing in. Firstly, a decent pair of running trainers are a must. They'll provide essential support for your feet and absorb shock, which will reduce your risk of injury. Secondly, women will benefit from a quality sports bra, preferably a high intensity style for maximum support. With loads of great sports brands out there, there's plenty of running gear to suit all budgets - the key is to spend sensibly in line with what you can afford and pay back any credit used in full.
Set yourself realistic goals
Setting yourself specific goals gives you something to work towards - which helps to keep you motivated. At first this may be short-term goals, such as reducing your walking intervals or achieving a certain distance for the first time. When creating your running plan, you may wish to include weekly or monthly goals like this to work towards. You could also introduce long-term goals, for instance taking part in a local 5K/10K, charity run or other fitness event. There are loads of fun running events that take place across the UK so you're sure to find one near you.
Why not start your running fitness journey today?