10 Reasons You Should Start Running, and How to Get Started! – Christina Neal

Have you always wanted to run but you think it might be challenging to start? There are numerous benefits to running and it’s easy to get started if you know what to do. Author and marathon runner Christina Neal has these top tips for beginners.

There’s so many good reasons to run. If you want to get fitter, lose weight, feel stronger and live longer then consider taking up running. Regular running will reduce your risk of heart disease and extend your lifespan. A study conducted by the American Medical Association showed that running could extend your life by up to three and a half years. Some studies have even shown an increase in life expectancy of seven years.

There’s no doubt that running improves heart health as it strengthens the heart. Running can also help to lower blood pressure, reduce cholesterol and cut diabetes risk, all of which are factors of heart disease.

It’s also a great way to burn calories. Running can burn from ten to 15 calories per minute depending on your age, weight, fitness level and how fast you run. You’ll lose weight, feel fitter and have more energy if you run regularly (and make a few tweaks to your diet!). What’s not to love?
Another great benefit to running is the convenience. During lockdown, running has been one of the few sporting activities we’ve been able to keep doing. Lockdown or not, we’ve been able to get out and run at any time of day. All you need is the right pair of trainers for you and a good sports bra, and you’re ready to go. Radio presenter and marathon runner Jenni Falconer once commented on the convenience of running. ‘You can be inside, on a treadmill, in the park, with a pram, with your dog. It’s quite sociable.’

While it’s true that running can be a social activity, it doesn’t have to be. If you prefer to be outside and alone with your thoughts then that’s OK too. Running is often described by busy mums as ‘me time’. If you go out on your own, it’s a chance to clear your head, reduce anxiety or worry and come back home feeling mentally refreshed.

So here’s how to get started and get the most from your running:

Get the right kit

Before you run, you’ll need the right pair of trainers and a good sports bra. When you run, at least three and a half times your bodyweight is absorbed through the knees, so the right footwear is hugely important. When it comes to shoes, there’s no one-size fits all. Some people are heavier on their feet than others and some people need more support than others. When non-essential shops re-open, visit a specialist running store where experienced staff will find the right shoes for you. They will ask you to try on several pairs of shoes and look at your running style either on a treadmill or outside the shop to see what type of trainers would best suit you. It’s also important to get a high impact sports bra. Make sure the bra you buy is suitable for running as there are different impact levels. A bra intended for gentle yoga or stretching won’t give you adequate support.

Don’t run before you can walk

Seriously, we mean it. Don’t push yourself too hard. If you’ve tried to run before and found it too difficult, chances are you went off at the wrong pace. If you’ve not exercised for a while, then start with a walk/run plan. Warm up with a five-minute walk, gradually increasing the walking pace, then jog for 30 seconds, walk for a minute, jog for 30 seconds and so on. As you get fitter, the walking intervals can be reduced, and the jogging intervals increased.

Don’t worry about speed

Many people start a running plan and worry about being too slow. Speed doesn’t matter. During the first few months of taking up running, you want to make sure you build your confidence so that it feels good. Avoid anything that may put you off, especially trying to run too far or too fast. Just run and enjoy it, don’t worry if it seems slow. You will get faster as you get fitter but let it happen naturally.

Don’t run every day

Once you start to feel fitter and enjoy your running, you may feel tempted to do more of it. Be careful. Running is a high impact activity and it’s not just your heart and lungs that need time to get used to it. Your joints, tendons and ligaments need time to adapt to the impact. If you run every day you’ll be putting yourself at risk of an injury. Three runs a week is enough to get the benefit without putting your body under too much of a strain.

Don’t increase distance too quickly

Make sure you make gradual increases in your distance. If you go out and run two miles one day, don’t increase that mileage to three or four miles on the next running session even if you feel good. Remember running is a high impact activity and a sudden jump in distance could increase injury risk. Never increase total volume of mileage by more than ten per cent each week.

Vary your route

You might find you have a certain route you enjoy but to keep running fresh, mix it up. Find a few different routes you enjoy. If time is tight, you might want to try and out and back run, where you run to a certain spot for ten minutes and then run back.

Find the right running buddy

Running with someone else will make you accountable as you’ll be more likely to stick to a plan as you won’t want to let someone else down. However, make sure you run with someone at a similar ability level as you, preferably another beginner or someone who hasn’t run for a while. Don’t run with your partner or best friend if they are faster or much slower than you as you’ll find it tough or get frustrated. And make sure the person you run with is someone that will inspire you and won’t annoy you. If they talk non-stop, you may find it distracting, or you might enjoy the distraction of thinking about how you’re feeling during the run. They need to be on the same page as you though – even if you agree beforehand whether or not you’re going to chat or just try and run, it’s a conversation worth having.

Enter a virtual race

When you feel fitter, and you’ve been running for a while set yourself a goal to boost your motivation. There’s a vast range of virtual races which have risen in popularity during the pandemic, and they are a great way to boost motivation. You commit to running a certain amount of mileage in a month and at the end of the month you submit evidence of your distance and you receive a medal! Race At Your Pace offers a range of distances for all abilities but there’s plenty of others online. Visit https://www.raceatyourpace.co.uk/

More information

Christina Neal has completed two marathons – i.e. 26.2 miles for a full marathon and 13.1 miles for the half marathons. She is the author of the books, Run Yourself Fit and The World Marathon Book. Both available on Amazon.

5K training plan for beginners

Photo credit: Eddie McDonald