Set a realistic/manageable routine
Running is great for personal discipline and creating a bit of routine within your life, however, making sure this routine is manageable is important. You don’t want to try and out do yourself. Start off by running a few times a week, work it around your schedule and don’t feel like you need to be running every day to make a difference.
A tip which so many ignore, warming up and cooling down is key to avoid injuries, especially if you are new to running, your body simply won’t be used to the physical demands it has on your body and sustaining an injury without warming up or cooling down is likely.
Taking it step by step, literally, is a must for running beginners. When you first start running, your time, speed and distance won’t be great. Also, you may not even be able to run for the entire duration of your route. Running, walking then running again is completely fine. Don’t expect big things from yourself, just focus on reaching the finish line, and with consistency comes improvement.
Join a club or bring a mate
As previously mentioned, running can be great socially. Running on your own for some can be so much easier when accompanied with other people. Not only does this take your mind of the running, but catching up with a mate whilst running kills two birds with one stone, balancing your social life and fitness life together!
Try different types of runs
Don’t just run the same route in the same places each time, of course this will get super boring and repetitive and decrease your motivation. Instead, try runs in different areas surrounded by different scenery to keep things fresh. Even switch between trail running to track or treadmill running. Alternating your types of runs is a great way of making sure your runs don’t slowly burn you out mentally.
Tracking your progress can be a great bit of motivation for new runners. As soon as you see your time or speed improving, this is a great incentive to then carry on as clearly you are becoming a better runner. Seeing improvement, you will want to see how far you can take it, so make sure to track your progress!
Why Should I Start Running?
The benefits are clear, but here are some reasons why YOU should start running.
Our ambassador Oliver Dominique: @olidom_ who a is a regular runner said “Running for me is my favourite type of cardio, and out of every exercise I tried, running was by far the best for weight loss”.
Mental and physical wellbeing
Not many exercises are as stimulating for the body and mind quite like how running is. After a run your body may be feeling rough, but your mind and mood will be on top of the world.
Different to other exercises
Running is like no other, being able to exercise virtually wherever you are, whether that’s through the countryside or through a city centre, running allows you to work out in spaces other exercises won’t allow you to.
With running, you can start now! No excuses saying you don’t has access to run, the outdoors can be your gym. You don’t have to worry about spending a ton of money, just a good pair of trainers and clothes will do and then you are good to go!
If you are a total beginner, here is a schedule you could follow as a guide to getting started!
- Monday: Run 3 minutes, walk 1 minute. Repeat four times.
- Tuesday: Rest
- Wednesday: Run 4 minutes, walk 1 minute. Repeat four times.
- Thursday: Rest
- Friday: Run 5 minutes, walk 1 minute. Repeat four times.
- Saturday: Rest
- Sunday: Rest
Take advantage of running then walking method, the walking will feel like a well earned rest, however you are still active and still moving. Keep on increasing the amount of time you are running each week, then you can repeat the cycle more than four times once you start getting used to this routine.
After a while you may feel like you can decrease the walking time, or even get rid of it completely, this is a great way to track progress and understand how far you have come. This method is also easily adjustable, if you feel you can do slightly more or less than this, simply adjust the times and sets to what suit you! Make sure to plan it around your week, and once you get used to this routine, you can look at adding in extra days where possible!
Running In The Morning vs. Evening: Which Is Better?
Our ambassador Oliver Dominique: @olidom_ says “Morning runs are by far my favourite; I feel a morning run sets me up for my day and gets me in the mood. I can also go to the gym after a run, however I can’t gym first and then run, it’s too tiring”. For a positive start to your day morning runs are brilliant, it also means you get it out of the way and have the whole day ahead of you. However, morning times can be a bit crazy and trying to fit a run in can sometimes be a bit too much to ask for!
Running is the evening also comes with its benefits, it gives your more time throughout the day to fuel your body with the right nutrients which in turn will help your body when running. Evening runs also allow you to run with more time on your hands, you don’t have to worry about making it back in time for work or school. However, with evening runs, you may feel like after your busy day, the last thing you want to be doing is going for a run and instead putting your feet up.
Overall, there is no right or wrong when it comes to morning vs evening runs, at the end of the day, if you have run you have won, It doesn’t matter when you did it. Just work around your schedule and run to a routine you can realistically achieve.
Take Home Message
The first step is always the hardest, but with countless benefits and many reasons why running should be something you start this year, there is no better time than now to start. With our new Velocity range built for the perfect running experience out now, it’s a great chance to grab yourself some high-quality running pieces and start your running journey the right way.