Keen to start running but not sure where to start?

Running is an amazing form of fitness. Getting out for a run before or after work gives you a good dose of fresh air, some alone time to listen to music or a podcast, and of course gets the blood pumping.

For those that haven’t always been ‘runners’, it can seem like an impossible feat to be able to run for more than 30 minutes without huffing and puffing. Like anything, the more you run, the better you will get and the easier you will find it. You have to build up your running ability and it won’t happen overnight. We have a few tips for beginner runners that will help kickstart your running journey.

1. The right shoes for you

One of the best parts of running is that it’s a relatively inexpensive sport to get involved in – you don’t need much in the form of gear. The one thing you should invest in is a good pair of running shoes.

The wrong shoes can be uncomfortable and make running harder than it needs to be, as well as contribute towards serious injuries. A store like Foot Locker is great as the staff will help you find the right shoe based on your body and running style. You definitely won’t regret looking after your feet and body when starting to run more regularly.

2. Consistency over perfection

Getting started with running is all about moving and doing so consistently. Set a goal of 2 to 3 runs a week, for 20 to 30 minutes. Try not to get too discouraged by the length of the runs, or how fast you can go. At the start it is more about creating a habit of just getting out there and running often.

3. Take it slowly

One of the biggest causes of injuries for runners is overtraining, especially if it is a newer form of exercise for you. If you go out too hard, too fast or too often before you’ve built up a solid base, you significantly increase your injury risk. Listen to your body – start running at a pace where you can still hold a conversation. Remember you can always build your pace up, and this will come with time.

4. The basics of running technique

As you start running more often, you can start to adjust your running style and technique. This will help to improve how efficiently you run and how comfortable running is for your body.

Try to avoid “heel strike” which tends to happen when you overstride, and your heel hits the ground first. This will slow you down and cause a lot more impact on your body. Think about running over rather than into the ground, landing on your midfoot or forefoot, with shorter, quicker steps. Keep your chin up and eyes level on the horizon, lift through your chest and lean slightly forward from the ankles. Everyones style will look a little different, but the most important thing is that you are relaxed and comfortable.

5. Keep things interesting

If you spend every run on the same roads and trails, not only will this become boring and unmotivating, but you also might find your running ability standing still as well.

Variety is critical for keeping things exciting and making you a better runner – explore new routes, introduce hills, trails, grass, sand, track, whatever you have around your area. The more your body gets used to moving on different surfaces, the better overall runner you will become.