HOW TO START RUNNING
Running is a great way to improve your cardiovascular fitness, enjoy the great outdoors, meet other people and discover new places. However, if you’re not a runner, the idea of lacing up your trainers and heading out might fill you with dread. And it’s true, the first time and probably the second time you go for a run its unlikely that you’re going to enjoy it. That’s because your body isn’t used to it, but don’t worry you will adapt!
From programmes designed for beginners, making it a social event, to be inspired by our favourite running podcasts, in this latest post we share our top tips for how to start (and love) running.
Follow a programme
Couch to 5K:
Running 5km without stopping is a great target to work towards. All you require is a pair of trainers, it can be done pretty much anywhere and can be achieved within a couple of months. You’ll see your fitness improve and gain in confidence as you progress through the programme.
Following the Couch to 5k programme will enable to you to work towards running 5k in just 9 weeks. The plan involves 3 runs a week, with a rest day in-between each session. You’ll begin with a mix of walking and running as you build your fitness and stamina.
The NHS has created a Couch to 5k podcast. All you need to do is pop your headphones in and listen to the narrator Laura who lets you know when you need to run and when it’s time to walk. The podcasts also features music to motivate you through the session. If you want to track your progress and have the option to choose a coach download the NHS Couch to 5k app.
Cost: Both the podcast and app are free to download
This Mum Runs
This app is designed specifically for mums with expert advice to give mums the confidence and tools to get running no matter their age or stage in motherhood (from postpartum with a newborn to women approaching the menopause with adult children). The app is based around minutes moving rather than pace and distance. It is based on 24 sessions, rather than number of weeks (recognising that sometimes life can get in the way) and will gradually support you to increase your time spent running.
Cost: The app is free to download and you’ll get the first session free. If you enjoy it, pay a one-off fee of £7.99 to access the whole programme.
Make it a social event
Park Run:
Once your confidence with running has increased we recommend giving a park run ago. Park runs are free, weekly 5k runs (every Saturday at 9am) that are held all around the world. They are welcoming and inclusive events - you can walk, jog, or run you way around the course. Not only will you get a chance to meet other new runners, but you’ll also be able to push yourself a little more each week in a supportive environment. Find a your closest Park Run HERE.
Cost: Free
Run things:
If you want to be part of a running community but don’t have the time to meet-up in real life or feel intimated by the idea of running with others. Run things is a virtual running club which was launched to encourage people to take up running for the mental, as well as physical, benefits. By joining the community, you have access to a tailored training plan, can take part in virtual events, and connect with other runners. They also have their own podcast!
Cost: £25 for a lifetime membership, which includes a club vest or tee shirt, membership of the club Facebook group, training plans and sessions for all fitness levels and distances from 5k to marathon. Find out more HERE.
Be inspired
Want to feel inspired? We’ve listed our favourite running podcasts. Either listen during your run to mix things up, or listen pre-run to help you stay motivated!
Well Far: The Running Podcast:
Hosted by Amy Lane (Digital Editor of Women’s Health UK), Well Far is a weekly running podcast. With weekly guests, this podcast aims to break down the barriers to running and to make it more accessible.
Running for Real:
Hosted by former British elite runner Tina Muir, Running for Real is a weekly podcast designed to inspire you to create positive change in your life. Each week, Tina interviews a new guest focusing on making the conversation relatable to you.
Run Selfie Repeat:
Hosted by Kelly Roberts, a sub-4 hour marathon runner, Run Selfie Repeat offers a weekly pep talked designed to get you running. Kelly’s ethos is ‘health is not a look, it’s a lifestyle. You can expect real conversations, lots of special guests and the benefit of guided run episodes.
