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Whether you’re looking to improve your fitness, move more or lose weight, running is an excellent way to achieve your goals. As a beginner, stepping into the world of running can seem daunting, but fear not – with the right approach and guidance, anyone can become a runner.
The great news is you don’t need to be naturally athletic or have a certain body type to become a runner. The beauty of running lies in its simplicity – all you need is decent pair of running shoes and the determination to put one foot in front of the other. Running is one of the best exercises to improve cardiovascular health, and one of the least expensive exercises to get involved in.
Everyone can and should try and make running a part of their weekly routine.
So how can you get yourself out that door to take that all important first step?
We’ve put together some of our tops tips to help get you started, let’s do this!
Just like anything running can become a habit in your daily life, it can become second nature to you if you allow it to fit into your routine.
Shoes:
While running shoes can be used for walking in, walking shoes do not provide the same comfort and cushioning that running shoes have. Go to a reputable store and get advice on what would suit you best. Having the proper footwear will help prevent any potential injuries and keep those knees and hips healthy.
Comfortable clothing:
Choosing the correct clothing is important, but it will depend on external factors such as the weather. Wearing warm clothes on a cold day and lighter clothes on a warm day will greatly improve your motivation to get you out that door. As running is an impact sport a good sports bra is very important to help reduce any pain and discomfort that might arise.
So now that you have all this awesome new gear let’s put it to work! It’s so important to write down your goals either in your journal or hang them up on your fridge or somewhere you can see them. Put a time frame on it with specifics and make it about you (e.g. I want to run 5km in 2 months). Short and long-term goals are vital to keeping that motivation high.
Find things that make your runs feel fun. That might be running with a group or with a friend, even arrange a post run coffee to reward that hard work.
Tracking your runs with a smart watch, running app or even just jotting down your times and distances is a great way to see the progress that you are making!
So now that you have all the correct gear and have our goals set, now comes the action. Before you start setting new PB’s you need to build up a good baseline fitness. But first pick a good free Couch to 5k plan to download, Runna, Map My Run, Strava are worth checking out.
Start gently with wogging (walking and jogging) this is the perfect way to get moving. To do this start off with a gentle jog, as soon as this becomes too difficult transition in to walk for as long as needed, then once you get your breath back start in to gentle jog. The goal with this is that you would get to a point where the walks become less frequent.
Once you are feeling more comfortable and have built up a solid foundation, it’s now time to start building on that. Try to start jogging continuously with a pace that you would be able to maintain, keep track of your times and try get a little quicker or run that little further.
To stay injury free and keep that body nibble and pain free, stretch your body with static stretches after your workout. 10 minutes of stretching is more than enough for you, this should reduce muscle soreness the next day. Hydrating and eating your 3 meals a day & 2 healthy snacks is really important. And finally a good night’s sleep will have you feeling ready again to take on those runs again!
Running is great, find a nice scenic route nearby and enjoy the nature, run at a pace that feels comfortable to you. Stay patient with it, it takes time to feel comfortable with running. Most importantly stick with it, the physical and mental benefits of running will soon follow. It’s never too late to get started!
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