New to Running?
Fancy giving running a go? There’s never been a better time to do this, now the weather has warmed up and daylight hours are nearing their peak.
So how to start?
Not yet 100% committed?
Running had been shown to offer a number of health benefits, ranging from lower blood pressure and cholesterol, benefits to type 2 diabetes, reduction in cancer risk, better sleep quality, increased bone mass, better mood. But did you know it is associated with a number of added perks, including increased mental toughness, and can even spark creativity?
So no matter what your reason is for wanting to start running, chances are you will get some bonus benefits from it!
Equipment
The good thing about running is that you require minimal equipment to get started, namely running shoes. My recommendation is to get fitted in a specialist running shop that can offer you a free gait analysis, to ensure you buy the right type of shoes for you. The technician will watch you run, typically on a treadmill and determine how your foot strikes the ground and whether you require extra support due to over pronation. Here’s a good low down on shoe types so that you can impress the shop technician with your knowledge.
Running plan
If you’re completely new to running, don’t let that put you off, regardless of your age or fitness level. It’s ever too late to get started! I have managed to get people in their late 50s who had ever run before in their life to run 5k in just 9 weeks. The secret? The great NHS Couch to 5k programme (although referred to as c25k). What is it and what’s so great about it? Well the greatest thing about it is that you don’t have to have ever done any running prior to starting it. It is suitable for absolutely everyone who doesn’t have any contraindication to exercise (check with your GP before starting), regardless of your age, weight or current fitness level. It’s a progressive programme with a weekly schedule of 3 runs a week, and it will take you gradually from a mix of walking with very short runs to longer runs with shorter walks until you are ready to do a continuous run. Note that I am not saying it won’t feel tough at times, but usually the first two weeks feel like the hardest (although absolutely manageable) and then your body naturally adjusts, your breathing will become more regular and you will feel more energetic. There is an app for the NHS programme and also alternative ‘Couch to 5k’ apps but make sure you check a few programmes first as some ramp up a bit more quickly so may feel harder to stick to. I personally led a few c25k programmes with great feedback and I genuinely think the key is not so much the technical ability of the coach as such (although it may help!) but his/her ability to motivate the group, share a genuine passion of running and provide the participants with a friendly sociable group of like-minded people whose goal is to get fit together. Saying that, following a c25k programme is absolutely doable on your own and the app provide podcasts with virtual coaches to motivate you on the way so that may work for you too. My belief is that you get extra motivation from doing it as part of a group and I found through my experience that participants could become great role models for each other. Look up c25k starter groups in your area but if you can’t find one, why don’t you just talk one or two friends into it and do the podcasts together, it’s bound to help with motivation!
Mental strategies
One of the toughest thing about running is to control the mind, and especially this little voice that will constantly nag you to stop. All runners encounter this voice at some point in their training, and this voice tends to be even louder for beginners. You need to make sure you can talk over the little voice by replacing it by positive messages and thoughts. There are different mental strategies you can adopt for this. I myself really believe in the power of visualisation. It can mean picturing yourself going through your run (including landscapes you will encounter on the way) and completing it. You can also try and imagine the feeling you will feel after the run (based on previous experience) compared to how you would feel if you didn’t go. Try and turn every negative thought into a positive one. Personally the most powerful mental strategy I use pretty much every single time just before I go for a run is to block the questions that pop up in my head about whether or why I should go for a run. Don’t go down that route, just ignore them and go. After a kilometre or two, you’ll pat yourself on the back for having got out of the door in the first place, and will most likely keep going. Some studies are ongoing on the role that the mind plays in athletes’ performance and how your mind likely fails before your body does during a tough workout (see this video by professor Samuele Marcola from the University of Kent). So your mind will need training as much, if not more, than your body if you want to keep on improving.
Managing injuries
Beginner runners are more likely to get injured than any other runners group. Don’t let that injury take you back to the couch. If your knee bothers you, the problem most likely lies elsewhere - read my previous blog post. If any injury gets in the way just seek specialist help - a sports physio would be my recommended port of call. Just make sure you don’t either keep training without knowing whether you are making your injury worse, or just stop and rest it totally for weeks at a time without getting it assessed as you’re more likely to go back to the couch altogether! If you need to take time off, you should try and maintain your cardiovascular fitness, as well as your motivation, by doing some cross training. If you used to go running at a certain time on a given day, then stick to your new found training routine and go for a bike ride, swim or even brisk walk instead!
What’s next?
So, you’ve completed the c25k programme? You’ve run your first 5k? Congratulations, that’s huge achievement! But don’t rest on your laurels. Now you’ve conquered that distance, it may be tempting to have a rest and go back to the couch. But beware, running fitness levels go down very quickly. You don’t want all this hard work to go to waste. You could consider joining your local running club. Or join a more informal group. Most importantly, set yourself another goal, being beating your current 5k time (Parkrun is an excellent way to do just that) or starting training for a longer distance, being it 5 miles of 10k. Signing up for a race will keep you focused, have a browse of the Runners’ World calendar lists most races in your area.
Happy running!!