I don't really know exactly what made me start running, but I needed a challenge, and spurred on by my mum (a keen runner herself), I bought myself my first pair of trainers. From then on I have committed myself to trying to run at least once a week. I am by no means a professional, but along the way I have picked up tips and tricks that have really worked for me and I thought I would share them.
1. MAKE A COMMITMENT It may seem silly, but buying a pair of fairly expensive trainers, made me take the whole thing seriously. I bought them before I had even embarked on my first run. At the time I had very little spare money, so spending any amount on something that was going to sit unused, was not an option. As I had spent the money, I felt I owed it to myself to give it a real go - it gave me the first push I needed to get going.
2. USE APPS The majority of us have smartphones these days, and I have found my Iphone to be of great assistance throughout my development as a runner. I used the app C25K to help me get started. This is a great free app which guides you step by step over 8 weeks to running 5K. I found the gradual process really effective, and was running 5K before I knew it! It's great to use an app to guide you through those first few weeks, particularly if like myself, you run alone.
I now pretty much exclusively use the Nike Running app. This is a brilliant way to track your runs, and your progression. It gives you updates throughout your run, as regularly as you like, about the distance you have covered and your speed. You can easily review and compare your runs, and follow your friends' progress too! It's an excellent tool to keep you motivated and support your improvement as a runner.
Occasionally, I also use an app called Glympse. Glympse allows you to share your location for a specified amount of time with a particular person. This is really useful, particularly on my longer runs or during the winter when it gets dark early. It puts my boyfriend's mind at ease - as he can easily see where I am and when to worry!
There are an endless amount of really useful apps out there - utilise them! Find the ones that work for you.
3. GET KITTED OUT Make sure you have appropriate clothing to run in. This doesn't need to be expensive, I buy all my gear from Sports Direct, which stocks heavily discounted items from a variety of running brands - my personal favourite being Karrimor. It is important that you are comfortable when running, and this means wearing temperature and weather appropriate clothing which allows you to move easily.
4. BE SEEN Particularly during the winter months, it is very important that you can see and be seen at all times. I personally use a headtorch whenever running at night, and ensure I am wearing a reflective and luminous top. This allows me to see both where I am running - what obstacles may litter my path, and anything that maybe coming towards me - and helps others to see me. If possible try to keep to well lit, and open routes.
5. BREATHE Learning to breathe properly can, in my opinion, be one of the biggest challenges to overcome. Once you have mastered correct breathing technique everything suddenly seems to become easier, and you begin to believe that you can actually run. Try to take deep, regular breaths in through your nose and out through your mouth. Really focus on your breathing, and before you know it it will feel just like second nature! Trust me, that hideous burning in your chest really does pass, and once it does, you will wonder what was ever stopping you!
6. EAT AND DRINK Eating the right thing at the right time can be crucial to the quality of your run. Trust me, you don't want to make the same mistake I did by eating a big bowl of cereal, and large cup of milky tea before your morning run - your stomach will not thank you! Of course everyone is different, but the main point here is to ensure that you never run on an empty stomach, but that what you do eat doesn't require too much energy from your body to digest. I find a lightly buttered bagel, toast or fruit alongside a cup of herbal tea does the trick for me in a morning.
In addition to all of this, make sure you are well hydrated before, during and after a run, taking a bottle of water with you if you can. Otherwise you risk cramping, dehydration and injury.
7. FIND A RUNNING PARTNER Having a running partner can be great for motivation for both of you. Even if, like me, you are unable to run regularly with someone else - find someone who will check up on your progress, and give you the kick up the backside you need when you just cannot be bothered. I personally much prefer to run alone, using the time spent as head space, but regardless, my mum is a great running partner. I only get to actually run with her very occasionally, but having her take interest in my weekly progress really gives me the boost I need.
In the past I have read similar posts which advise you to run with someone of a similar ability level, however, I would advise you partner up with someone of a slightly higher ability level. My mum is a much more experienced and capable runner than I am, and I find this really motivates and inspires me to be better. It is also great to have someone to sign up to events with - which leads me on to my next point....
8. CHALLENGE YOURSELF Even as a beginner, signing up to an organised run is a brilliant idea! Having a particular event to focus on will really aid in driving your progress, and the satisfaction of completing your first race is unlike any other feeling - it will definitely leave you wanting more!
Try to plan ahead, and find a race that will take place in a few months time. Rather than signing up for a distance you know you can run now, challenge yourself to a distance you think you will be able to run in the future.
9. MIX IT UP Try and change up your running route as much as possible. Varying your routes will allow you to both develop your ability as a runner, and keep you interested. Try and ensure you have a good mixture of different terrain on your runs, hills and flat stretches. This will be great for strengthening your legs and increasing your fitness, and will ensure you are always challenged. Try and find somewhere to run with lots of new things to look at and observe. I find running in my local country park great for this, and it really takes my mind off any pain I may have!
10. DON'T JUST RUN Finding another form of sport or fitness activity you are interested in can be a great way to support your development as a runner. I personally love to practice yoga. Just like running it's free, I can practice it in the comfort of my own home, and it really helps loosen and strengthen the muscles I use when running. Plus on the days
Running really can be for everyone. Okay you might never be the best at it, but the multiple benefits you can gain from it really are worthwhile! So go on....challenge yourself!
Are you a runner? What are your top tips?
