If you promised yourself that 2023 would be the year you’d start running but you’ve yet to get off the starting line, then as we head further into spring, and with summer now on the horizon, there’s no better time to bite the bullet. With the weather improving outside and a host of running events set to take place over the coming months, if you’re keen to complete your first 10k or even pave the way for running a marathon later down the line, it’s a great time to get outdoors and start pounding those pavements.
While such monumental goals might currently feel unattainable, the good news is that with the right strategy, you can not only progress quickly, but might even find yourself learning to love the process, too. Here, we take a look at all you need to know to get started and, eventually, over the finishing line – from the gear you’ll need to the benefits of running, and how to finally tick off those bigger milestones, even if you’re a complete beginner.
All the gear
While for some newbies to running it’s a case of ‘all the gear and no idea’, some struggle to even know what kind of attire they need to make the process as comfortable as possible. If you fail to invest in the right clothing and footwear then you could sustain an injury, so look out for gear that is designed not just for fitness, but specifically for running.
There’s a huge variety of men’s running shoes to choose from – we love Brooks Running, which offers a wide range of lightweight models that will support the arch of your foot and come in a range of different designs and colourways. And, while there aren’t quite as many options for women, there are considerably more in 2023 than there were, say, ten or 20 years ago, and it’s improving by the day.
Other than your footwear, for men, a pair of loose running shorts and a t-shirt is fine to get started with, while women may prefer leggings, a sports bra and a vest top.
The benefits of running
The benefits of exercise for physical health are well-documented, and a good level of cardiovascular fitness can boost your energy levels and reduce your chances of heart attacks, strokes and a host of other medical conditions you’d likely rather avoid.
Running is also incredibly beneficial when it comes to mental health and wellbeing, and can be a great way to get out there and clear your head after a long and stressful day. Getting the blood pumping around your body and those endorphins flowing also promotes a sense of wellbeing that lasts long afterwards, leaving you feeling calmer, happier and more able to cope with the pressures of life.
Getting off the starting block
One of the easiest ways to begin your running journey is simply to start. Setting yourself some big long-term goals, like running a marathon, can be inspiring for some, but if you’re the kind of person who feels overwhelmed then breaking them down into smaller, bite-sized milestones will make them feel more achievable.
You don’t have to want to become a professional athlete to reap the benefits of running, and many people find that thinking about the benefits to their mental and physical health is enough to get them going. It’s important to have self belief and know that anyone can run if they set their mind to it – so don’t allow self doubt to creep in and derail you before you’ve even begun.
Apps like ‘Couch to 5k’ are popular because not only do they provide you with a small and achievable goal to work towards, but they also break down the steps to get you there so that you don’t have to think about how to do so yourself. Having the voice of a trainer in your ear throughout to keep you motivated when you feel like giving in can really help you to progress quickly – and once you’ve made it to 5k, there are similar apps for more ambitious running goals you can move onto if you want to keep challenging yourself.
Essential tips to start running
Once you’ve invested in some suitable attire and downloaded yourself an app that resonates, you’ll need to give yourself some time to get in shape before piling the pressure on. Most running apps factor this in and will encourage you to build up slowly by alternating periods of walking and jogging, increasing the periods of jogging in gradual increments to build stamina. If you’re used to living a sedentary lifestyle then it might easily take you around six to eight weeks to become comfortable with running for longer periods of time, but your confidence will continue to grow along the way.
Whilst this type of cardio will improve your lung capacity and heart-rate so that you’ll begin to feel fitter and fitter, integrating some weights-based strength training into your fitness routine can help you to progress more quickly by building your major muscles and making you feel stronger and more powerful whilst running.
Strengthening your core can also make a big difference as it is responsible for carrying your upper body. Include some toning exercises for your abdominals, back and general torso and you’ll find you’re better able to keep up a good pace without sustaining an injury.
