5 tips to get you running
You're eager to hit the pavement and feel the rush of endorphins that comes with running. But maybe you're intimidated by starting or have tried before but just couldn't stick with it. Well, don't despair! This blog will give you my top 5 tips to help you not only get started with running, but keep you running for the long haul.
I remember my own journey with running. Years ago, I was a total beginner and used a run/walk approach. Little by little, my love for running grew, and I soon realised just how strong I truly was. Running has changed my life for the better, and it's my mission to empower as many women as possible to find the same confidence and connection through running.
These tips are tried and true. They are the same techniques I've used to cultivate my own consistent running habit, which has seen me run multiple marathons, half-marathons, and countless other races. They are also the same tips I use with my running clients, whether they're part of my running groups, my one-on-one run coaching sessions, or guests at my running retreats. So without further ado, let's get started!
1. Go slow
When starting out, it's crucial to run SLOW. I mean, really slow. You should be able to hold a conversation while running and feel around a 3-4 on the RPE (rate of perceived exertion) scale. The goal at the beginning is simply to get out there and run, so keep it easy and at a pace you're comfortable with. And remember, if you can't chat while you're running, you're going too fast!
2. Use a run/walk strategy
A run/walk strategy can be a lifesaver for beginners. This means running for a set interval, and then taking a walking break. You can choose to run to a specific landmark and walk to the next (like telegraph poles), or run for 30 seconds and walk for 30 seconds. As you get fitter, you can gradually increase your run intervals and reduce your walking breaks.
3. Invest in good shoes and active wear
Worn out shoes are a recipe for disaster. Without the right support, your joints will ache, and you'll be much more likely to get injured. So invest in good shoes – ones that will keep you comfortable and prevent injury. And don't just pick the prettiest ones on the shelf – choose shoes that feel right for YOU. Head to your local shoe store and try on a bunch to find the perfect fit.
The same goes for active wear - if your tights are falling down mid run you’re not going to be into it at all (which is why I LOVE the Active Truth gear - they’re not going anywhere!) Or if your shirt is too tight it’s very quickly going to become uncomfortable. Remember you were not made to fit your clothes - clothes were made to fit YOU! So if you need some new gear that fits - invest in it!
4. Don't Run Too Often
One of the biggest mistakes beginner runners make is running too often. Your cardiovascular fitness will likely improve much faster than your musculoskeletal system can adjust to the increased load of running. So, take it easy. You're in this for the long haul, so don't run more than 3 times a week when starting out.
5. Find a Running Buddy or Group
Having a running buddy or joining a run group can be a game-changer. It will keep you accountable and provide motivation when you don't feel like hitting the pavement. And let's be real, it's much easier to get out of bed when you know someone else is waiting for you. Our running groups are incredibly supportive and a great place to socialize and reach your running goals. It's a win-win!
I get it, getting started with running and keeping the momentum going can seem daunting. But by following these five tips, you'll be well on your way to a healthier, happier you. So lace up your shoes, grab a friend, and let's get running!