I wanted to write some basic tips on how to get into running and how to not only have a successful run, but to also enjoy it. Running is one sport that you can only do if it’s enjoyable but once it becomes enjoyable, it’s the easiest sport to do, so I’m going to keep this positive and hopefully it helps anyone who’s new to running.
#1 – Footwear
Proper footwear is important if you want to have a good run. You need something comfortable that offers enough support. Not having the correct footwear can result in bad knees, sore muscles, bad back and blisters. Not fun! You don’t need to go all out and buy the most expensive pair, so long as they are comfortable and specially designed for running you’re good to go. I recommend going half a size up for running shoes just to give yourself a little room but some people may argue that having too much room would not be good for you. I guess that’s all down to personal preference. I prefer the extra space so my toes aren’t being squished as my foot hits the ground. Try to find some with a really nice cushion to them. I usually stick with Nike’s. They can be a bit more pricey depending on the style you buy but they have aways offered good support and lasted a long time.
#2 – Music
Grab your phone, download some sick choons, stick some earphones in and get going. I use Spotify. I have access to all music, I can make as many playlists as I want and I don’t have to rely on plugging my phone in to download music. It’s not rocket science, more upbeat music will motivate you to run better, keeping your energy levels up. My favourite music to run to is Metal / Rock because angry, heavy music gets me going. Find what you like, compose a playlist and enjoy!
#3 – Form and Breathing
Having the correct form and steadying your breathing makes a massive difference. When you have these two things down, it’s going to make your run a lot easier. I will write a blog about these two things later on but basically you should keep your posture erect but your shoulders loose and your elbows level with your hips, then keep your toes facing forward. Don’t land on your heels or your toes, land in the middle of your foot and roll onto your toes. Breathing is something that takes practice, but again I’ll write about that later on.
#4 – Positive vibes
Running is hard if you have a heavy mind. Negative thoughts will bring you nothing but a bad run. This is your time to release that negative energy and focus on positivity. Be proud of yourself. Talk to yourself (In your head), push yourself along and tell yourself YOU CAN!!
#5 – Don’t be hard on yourself
The very fact that you’re out of the house making an effort is enough!!! There are people that will never try or can’t. Remember, this isn’t a competition. You’re here to improve your heath and do something you’re proud of. The only person judging you is yourself. You can do it. It doesn’t matter if you make half a mile or ten miles. You’re not doing it to impress anyone but yourself. Keep going, doing be discouraged if you have one bad run.
#6 – HIIT
High Intensity Interval Training – Varying your speed and intensity during a shorter workout which can give your metabolism a boost and burn more calories. HIIT is great for if you have a busy schedule, if you get bored easily, if you get tired easily and also if you’re an ex-smoker like I am it makes things a bit easier as apposed to a continuous run which can be hard on your lungs. I do HIIT every time I’m out.
Here are a couple of examples of what you could do:
• Sprint for 30-60 seconds, walk for the same amount of time, repeat!!!
• Run for 2 minutes, sprint for 30-60 seconds, walk, repeat!!!
I will write more about these as I grow my blog and I will include some more tips.
#7 KEEP GOING!
Even if you don’t like it the first time or you don’t think it’s for you, just know that that’s perfectly normal. Keep trying. Start off slowly, do short distances and build up. If you don’t feel like going one day, just push yourself to do it. You won’t regret it. Form a habit!!!
Running to me is like a book. The first few chapters, you’re not really into it, you’re wondering if you should just stop reading it and switch to a different book because it’s hard to get in to but then once you push yourself further and further in, you start to enjoy it and then eventually you can’t put it down.
I hope these few tips are helpful. Like I’ve said before, I just run to stay sane. I’m not competative, it’s just something to enjoy!
Thank you for reading.