Part one: get up and running
It’s one of the cheapest, easiest sports to get into and you’ll see results really quickly. Here’s how to get started…
You'll need
Start small
No-one can run a full marathon on their first attempt. In fact, don’t be disheartened if you can’t run for more than a couple of minutes on your first go.
Just commit to it and know that it gets easier, usually really quickly.
Remember to look back a few weeks down the line and give yourself a little cheer at how far you’ve come (in both distance and fitness).
No idea? Get all the gear
Whether it’s a technical t-shirt with a fun slogan or a natty sweatband that floats your boat, having the right kit can go a long way to making you feel like a bona fide runner.
After all, if you feel comfy and confident, you’re more likely to get out there.
The best investment you can make though is a pair of properly-fitting trainers and good socks. Both are essential for avoiding blisters and all sorts of post-run creaks and groans.
The treadmill at places like Runners Need and Sweat Shop is a bit daunting, but the assessment takes all of two minutes and will give you an interesting insight into your running style.
You’ll also get the right trainers for your gait, and avoid a whole world of wonky-running pain.
Then accessorise with all the dayglo wicking fabrics, fancy headphones and neoprene bumbags your heart desires.
Get an app (or two)
There are all sorts of couch to 5k apps around and they’re a great way to get going, whether you’re a complete novice or getting back into running.
They break each outing down into a mixture of running and walking, and give you a clear view of what to expect each time. Some even have a cheery voice to help keep you motivated mid-run.
In 12 weeks they’ll have you running for a full 30 minutes – usually 5k or thereabouts.
If you want to track your routes, distances and times, have something like Runkeeper on in the background too (with the voice prompts off).
You can then switch to just using that once you’ve finished your couch to 5k plan.
Run for a reason
Mindlessly running round in circles isn’t fun for anyone.
Sign up for a charity run, ditch traffic jams or packed trains and run home from work, or just set yourself a goal and train with that in mind.
You’ll suddenly have a reason to push yourself, and you might even get a medal for your efforts.
Having a routine will also give your running some purpose.
Start every week with a Monday morning dash, unwind on a Wednesday with a short trot round the park or venture out on a Sunday to run somewhere new.
Let your mind wander
Some people find running’s a great way to clear their head and get some thinking time.
They come home with fresh ideas and problems solved. If that works for you, wonderful.
If, on the other hand, you need something to entertain you en route (or drown out all the huffing and puffing), create a playlist of motivational, upbeat songs.
For longer runs, podcasts can also be a great distraction. Download something funny, or go for an educational one and give your mind a workout, too.
Just get out there
The saying “you’re lapping everyone on the sofa” is cheesy but it’s also spot on.
If you’re struggling to find motivation, just imagine the sense of achievement you’ll feel when you get home.
Even if you run for five minutes, you still went to the effort of getting your gear on and leaving the house.
And often, once you’re out there you’ll find extra energy you didn’t know you had.
Don’t just endure, enjoy
There’ll always be days you feel tired and runs that feel slow or just ‘arrrgh, why won’t my legs move?’.
If you feel like you can push through it, go for it – the sense of achievement will be unlike anything else.
If it’s just your body saying no, listen to it. Have a day or two off. Stay in the warm, sit on the sofa, binge on a box set. You’ll feel better for it.
Just don’t forget to get back out running as soon as you feel better.
So what are you waiting for? Lace up and let’s go…
< Back
You'll need
- A decent pair of trainers and proper socks
- An armband for your phone and some earphones
- A bit of patience, determination and faith it’ll get easier
Start small
No-one can run a full marathon on their first attempt. In fact, don’t be disheartened if you can’t run for more than a couple of minutes on your first go.
Just commit to it and know that it gets easier, usually really quickly.
Remember to look back a few weeks down the line and give yourself a little cheer at how far you’ve come (in both distance and fitness).
No idea? Get all the gear
Whether it’s a technical t-shirt with a fun slogan or a natty sweatband that floats your boat, having the right kit can go a long way to making you feel like a bona fide runner.
After all, if you feel comfy and confident, you’re more likely to get out there.
The best investment you can make though is a pair of properly-fitting trainers and good socks. Both are essential for avoiding blisters and all sorts of post-run creaks and groans.
The treadmill at places like Runners Need and Sweat Shop is a bit daunting, but the assessment takes all of two minutes and will give you an interesting insight into your running style.
You’ll also get the right trainers for your gait, and avoid a whole world of wonky-running pain.
Then accessorise with all the dayglo wicking fabrics, fancy headphones and neoprene bumbags your heart desires.
Get an app (or two)
There are all sorts of couch to 5k apps around and they’re a great way to get going, whether you’re a complete novice or getting back into running.
They break each outing down into a mixture of running and walking, and give you a clear view of what to expect each time. Some even have a cheery voice to help keep you motivated mid-run.
In 12 weeks they’ll have you running for a full 30 minutes – usually 5k or thereabouts.
If you want to track your routes, distances and times, have something like Runkeeper on in the background too (with the voice prompts off).
You can then switch to just using that once you’ve finished your couch to 5k plan.
Run for a reason
Mindlessly running round in circles isn’t fun for anyone.
Sign up for a charity run, ditch traffic jams or packed trains and run home from work, or just set yourself a goal and train with that in mind.
You’ll suddenly have a reason to push yourself, and you might even get a medal for your efforts.
Having a routine will also give your running some purpose.
Start every week with a Monday morning dash, unwind on a Wednesday with a short trot round the park or venture out on a Sunday to run somewhere new.
Let your mind wander
Some people find running’s a great way to clear their head and get some thinking time.
They come home with fresh ideas and problems solved. If that works for you, wonderful.
If, on the other hand, you need something to entertain you en route (or drown out all the huffing and puffing), create a playlist of motivational, upbeat songs.
For longer runs, podcasts can also be a great distraction. Download something funny, or go for an educational one and give your mind a workout, too.
Just get out there
The saying “you’re lapping everyone on the sofa” is cheesy but it’s also spot on.
If you’re struggling to find motivation, just imagine the sense of achievement you’ll feel when you get home.
Even if you run for five minutes, you still went to the effort of getting your gear on and leaving the house.
And often, once you’re out there you’ll find extra energy you didn’t know you had.
Don’t just endure, enjoy
There’ll always be days you feel tired and runs that feel slow or just ‘arrrgh, why won’t my legs move?’.
If you feel like you can push through it, go for it – the sense of achievement will be unlike anything else.
If it’s just your body saying no, listen to it. Have a day or two off. Stay in the warm, sit on the sofa, binge on a box set. You’ll feel better for it.
Just don’t forget to get back out running as soon as you feel better.
So what are you waiting for? Lace up and let’s go…
< Back
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