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As your body adapts to the increased demands of continuous running, setting small, achievable goals is a must for staying motivated.
It's no secret that the hardest part of running for many beginners is getting started. We've all experienced that initial push needed to go from the couch to pounding the pavement. It's not easy, however, it is incredibly rewarding once you've gotten past that first barrier. With patience and perseverance, you'll find that running becomes easier, and your go-to favourite exercise.
So, how do you start running? This guide is all about breaking down the barriers and making running an enjoyable part of your daily fitness routine, rather than an activity you dread to do whenever you lace up your shoes.
1. Start By Building Motivation
With starting any new fitness routine, getting motivated is usually the first big hurdle that many new runners will face.
1. Establish Your Motivation Signals
Start by setting up pre-running motivation cues. These motivators can be listening to an upbeat playlist or an inspiring podcast, doing a quick energising yoga, basking in the morning stillness, or anything that can get you in the right mindset. These cues can help trigger your routine, making it easier to get out the door.
Remember, the best motivation cue is the one that works for you. It might take some experimentation to find your perfect pre-run ritual, but once you do, it can make starting your run much easier and more enjoyable.
2. Reward Yourself
A reward system is a must for new runners, as it has the power to make running sustainable over time. After your run, treat yourself to something enjoyable. This could be a relaxing massage, a hot shower followed by your favourite coffee, or even a small sweet treat. Having positive reinforcement transforms the running experience into a consistent running habit by making it more enjoyable and absolutely something to look forward to.
3. Find a Buddy or Run Group
Running with a friend or joining a local running group is a great motivation enhancer. You'll get a motivational boost that encourages consistency and pushes you to stick to your routine and achieve your goals. Running with others also creates camaraderie and shared experiences that can make running more enjoyable and less of a chore.
2. Prepare to Run
1. Make a Schedule
Consistency is key. Choose a time of day that works best for you and stick to it. Doing something at the same time each day helps to establish a routine, making it easier to form habits. Consistent routines can reduce the mental effort needed to get started since the activity becomes a regular part of your day.
For a tip, write down your running schedule, along with your motivation cues and rewards, and place it somewhere visible to serve as a constant reminder and motivator.
2. Discover Your Running Spot
Having a variety of places to run can keep your routine exciting and adaptable to different weather conditions and times of the day. Scout out a few safe, scenic, and traffic-free routes. Safety is important, and choosing secure locations drastically reduces the risk of accidents and injuries.
Accessibility is also a factor. If it's easy to get to, you're more likely to stick with your running routine. Choosing to run with beautiful scenery can be a big motivator, as it can keep your routine interesting and inspiring. It's worth taking the time to explore and identify locations that you can run on the regular.
3. Get the Right Gear
All you really need to kickstart this running routine is a pair of well-fitting running shoes. Keep it simple. Forget about fancy fitness trackers or electronics when you're just starting out; focus on the basics. This helps you to concentrate more on starting running and developing a consistent habit.
3. Start Moving
Get a Walking Plan
Before you hit the ground running, prepare your body with a walking plan. Diving straight from a primarily sedentary lifestyle into running can be a shock to your system. A walking plan will help you. It is designed to gradually build up your endurance and prepare your body for the increased demands of running by strengthening your muscles, joints, and bones over time.
Pro tip:
If you already lead an active lifestyle, there's no need to stress about starting with a walking plan. Your existing activity level has likely already built a solid foundation of endurance and strength, which will serve you well as you transition to running.
4. Start Running
Transition to a Walk/Run Plan
Gradually introduce running intervals into your walks. Start with short running intervals, followed by longer walking breaks, and slowly increase the running time as your fitness improves. This strategy continuously builds endurance and strength, minimising the risk of injury and preparing your body for a complete run.
Integrate timed interval runs. For instance, aim to run for one minute in a five-minute block, and then walk for the remaining block. This can then be increased to two, three and eventually five-minute interval blocks.
|
Week |
Jogging vs Walking Time |
Cycles |
|
1 |
1 min jogging, 4 mins walking |
5 |
|
2 |
2 mins running, 3 mins walking |
5 |
|
3 |
3 mins running, 2 mins walking |
5 |
|
4 |
4 mins running, 1 mins walking |
5 |
|
5 |
5 mins running, 1 mins walking |
5 |
Based on the above plan, the goal is to create the endurance needed to complete a full 30-minute jog by the end of the 5th week. However, if you feel you are progressing faster than the recommended pace above, or if it's taking longer to increase your endurance, then it's fine to adjust the program as needed.
5. Shift to Full Running Mode
1. Start with Dynamic Stretches Pre-Run
To avoid injuries, begin with dynamic stretches before your run. These stretches prepare your body for the specific movements it will perform, enhancing flexibility, range of motion, and blood flow to the muscles. Some great dynamic stretches are leg swings, walking lunges, high knees, butt kicks, and arm circles, as these exercises mimic running movements.
2. Running Your First 5K
Transitioning from a run/walk routine to continuous running, especially with the goal of completing your first 5k, requires a gradual approach to build endurance and avoid injury. Start by increasing the duration of your running intervals each week while decreasing your walking intervals. For example, if you're comfortable running for 1 minute and walking for 2 minutes, try adjusting to running for 2 minutes and walking for 1.5 minutes. Gradually, the aim is to lengthen the running periods and shorten the walking breaks until you can run continuously without the need for walking intervals.
As your body adapts to the increased demands of continuous running, setting small, achievable goals is a must for staying motivated. Begin by targeting shorter distances without walking breaks, then gradually increase your distance each week. Consistency is key, so aim to run at least three times a week, allowing for rest or cross-training days to facilitate recovery. Pay attention to your nutrition and hydration, as these are crucial for supporting your training and recovery.
As you set out on your first 5k run, remember the importance of pacing yourself. The goal is to maintain a conversational pace throughout the run, which will mean it will feel slower than what you might be used to. You should be able to talk comfortably without gasping for air. If you find yourself struggling to breathe or speak, it's a clear signal to slow down. Running is about doing it in a way that's sustainable for your body.
3. Post-Run Stretches
Stretches are crucial for your post-run recovery process. After your run, perform dynamic stretches and static stretches. These stretches also help to avoid injury and improve flexibility, getting you ready for your next run.
6. Upgrade to 10K and Beyond
Once you've conquered the 5K, you might find yourself itching for a new challenge. Upgrading to longer distances like a 10K or even a half marathon can be your next goal. Remember to adjust your training plan accordingly and listen to your body to avoid burnout or injury.
Running Routine FAQs
What gear do I need as a beginner runner?
Stick to the basics. As a beginner runner, it's essential to invest in a good pair of running shoes that provide adequate support and cushioning for your feet. Read our guide on how to choose running shoes to learn more. Don't forget to get a pair of comfortable running socks to prevent blisters and enhance your overall running experience.
For clothing, moisture-wicking fabrics can help keep you dry and comfortable by pulling sweat away from your body. A hydration solution, like a handheld water bottle or a hydration belt, is also important to keep you hydrated, especially on longer runs.
What are the best running shoes?
The best running shoes are those that meld seamlessly with your unique foot shape, support your stride, and cushion each step, tailored to the specific type of run you're on. Running shoes are designed for everyday running. They are versatile and built to handle regular training sessions. Brands like Nike, adidas, HOKA and Under Armour are great brands to add to your footwear collection when first starting out.
Trail running shoes are specifically designed for off-road routes. They feature aggressive tread patterns for enhanced grip and are often equipped with protective features to shield the feet from rocks, roots, and other obstacles found on trails. Running spikes are for competitive athletes, particularly used in track and field events. Race day shoes are lightweight and optimised for performance, intended for use in actual races or time trials.
What clothes to wear for running?
For running, it's essential to wear comfortable, breathable, and moisture-wicking clothing to keep you dry and comfortable throughout your run. A good choice is a lightweight, technical fabric top that pulls sweat away from your body. Pair this with running shorts or leggings designed for exercise, which should also be made of moisture-wicking material to help regulate body temperature.
Depending on the weather, you might need a running jacket or a long-sleeve shirt that can protect you from the elements without overheating. Consider accessories like a hat or visor for sunny days and gloves for cold weather.
How often should I breathe?
Paying attention to your breathing is a brilliant first step. As a beginner, aiming for a rhythmic and comfortable breathing pattern is key; try starting with a 2:2 breathing rhythm, inhaling for two steps and exhaling for two steps, to keep your breaths deep and steady. This technique not only fuels your muscles efficiently but also keeps your mind focused and in tune with your body's rhythm.
How often should I run each week?
Try to lace up those sneakers and hit the pavement three times a week, with at least one rest day in between. This schedule strikes the perfect balance, allowing your body to adapt to the new demands while providing ample recovery time to prevent injuries. Consistency is your best friend on this journey, and with each step, you're running towards better physical health and a happier, more energised you!
Where should I run?
Finding the perfect spot can truly make a difference. For beginners, local parks are an ideal choice; they're not only scenic and peaceful, but they also typically have well-maintained paths that are perfect for easing into the sport. Another fantastic option is to hit the track at a nearby school or community centre; the soft surface is kinder on your joints, and the measured distances can help you gradually increase your stamina and speed.
Don't overlook the charm of your own neighbourhood streets either – they offer the convenience of stepping out your door and starting your run. Ultimately, the best place to run is one that inspires you – motivation is everywhere, you just have to take that first step! Check out some of our favourite running tracks here.
What time of day should I run?
For beginner runners, the early morning hours offer a quiet and cool environment, setting a positive and energised tone for the entire day ahead. Imagine the streets quiet and the air fresh. This magical time encourages consistency, as it places your run at the start of your day, making it a priority before other tasks can get in the way.
Starting a running routine doesn't have to be overwhelming. Remember, the key is to start slow, stay consistent, and be patient with yourself as you progress. By keeping in mind that running is a journey, not a race, you can make running a regular and enjoyable part of your life.
So, lace up your sneakers and start moving, one step at a time. Shop our full range of men's and women's running shoes at rebel now.