A Beginner's Guide to Running
Running is still quite new for me - having only been going for a couple of months - but in the short amount of time I spent running on a regular basis, I have learnt a great deal from a beginner's point of view. So much so, I thought I'd pass on a few of my own tips to either help you get into it or to stick with it - because you will improve.
There are many benefits to running, including a decrease in body fat and an increase in fitness levels and metabolism. It's also great for the cardiovascular system as well. Even running three or four times a week can help to strengthen your body in places you didn't even know could be strengthened! But then again, if you're reading this then you've probably already come to the conclusion that running is something you would love to do, or continue doing. So, let's get into things!
The benefits of running
There are many benefits to running that you probably don't really think about. I see it as a way to increase my fitness levels, but not as a way of losing weight - although the two often come hand in hand. It was never really a goal of mine to lose any weight using a running regime, it was more to strengthen my body and to improve my mental health somewhat - that and to maintain the weight I was at already! But the advantages of running continued to surprise me, so I thought I'd share those with you :)
The obvious things...
*It improves fitness levels
*It can help you to lose weight
*It's great for mental well being
*It's cheaper than a gym membership
The not-so-obvious things...
*It helps to set realistic goals and actually meet them - making you feel motivated for your next run
*You can explore new places in and around where you live
*It's a way to bond with other people - I go running with my brother and so it's now become something we do together, which is really nice
*It can help improve memory, apparently
*It sharpens the brain
*You don't have to do much running to reap the rewards
Running tips for beginners
Have the right mentality
Anyone can take up running, even if you think you aren't at that fitness level yet. There are plenty of things you can do to get into it. Try hill sprints, do a run/walk or try the couch to 5k to give you a kick start. If you're concerned about your health, you must see your GP so that they can give you thumbs up to get started. They might even be able to give you a few tips of their own so that you ease gently into it. Don't think that you'll immediately be able to go out and run 3k non-stop, it takes time and you must build up to it - but do it safely.
Do a bit of planning
Get the right kit sorted beforehand - you'll need the right footwear to start with (this will save you a lot of ankle, shin and calf pain in the long run). You'll also feel more comfortable in breathable clothing, particularly in the summertime, this should stop you from overheating. Planning a suitable route is also a good idea and there are plenty of online tools to help you do this. If running is new for you, perhaps plan a 1k route, then a 1.5k route etc - set realistic goals.
Strava is the perfect app to help with this. It will time how long it takes you to run your route, together with the distance you ran and your average time per km. It's so satisfying to see those times drop as you get increasingly fitter.
Don't be disheartened if you find it difficult at first
Running is hard for anyone, so if you've only just started don't worry about the time it takes you, focus more on the distance you're travelling. Don't over do it and stick to what you know you're capable of to start with. Once you feel comfortable enough, start pushing yourself little by little and you'll soon find that your fitness levels increase, but it all takes time. Have some patience and the rest will soon follow.
Make running fun
'Running' and 'fun' aren't normally two words that you'd find together. But running can be fun if you know how to make it so. I go running with my brother and that really helps to make things more fun and exciting as opposed to going on my own. It also gives us something to talk about afterwards so it's all helped to strengthen that sibling bond somewhat (not that it was ever weak to start with but you can see where I'm coming from).
But you can invite your friends along to make things more interesting and also for that extra motivation. If you're all at different levels then this can help, too - you can all help and push each other to do better, meaning you'll be even more likely to go for a run again with all your pals!
Enhance your running with other forms of exercise
Strength and conditioning workouts can really help your leg muscles to stay strong and active even when you aren't out running. On a day where I'm not running, I'll whack on an exercise DVD and do a short toning workout at home. It helps with the run for the next day, so I'll be up for running up hills and steady inclines when I come across them.
Eat the right things
Try not to eat or drink a great deal a couple of hours before you go for a run, no matter how far you'll be going. Stitch can be really debilitating should it occur while on a run, so much so it can cause you to stop altogether. Reduce your risk of this by not consuming food or drink too close to your running time and look up ways to decrease your chances of it occurring. Some ways include:
*Slowing down breathing or breathing more deeply while running
*Stretch properly beforehand
*Avoid drinking fruit juice
*Do a quick warm up
Eating the right things can also help to increase your energy levels, foods you can eat include:
*Bananas
*Turkey or chicken
*Porridge
*Red berries
*Carrots
*Avocado
*Wholemeal toast
Avoid eating the following before a run:
*Spicy food
*Caffeine
*Alcohol
*Cheese
*Red meat
*Bacon
*Broccoli
*Apples
*Pears
*Other high-fibre fruit and veg
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Do you have anymore tips for running beginners, if so leave them in the comments below for others to read and I'll see you again really soon with brand new blog post!
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