Thinking about lacing up your trainers? We share the benefits of running & how to stay motivated
We really believe that most people can enjoy running. It’s a brilliant (and cheap!) way to get fitter, stronger and healthier. In fact, research suggests that running could help to improve lung and heart health, as well as reduce your risk of long-term illnesses. Running is also thought to improve mental wellbeing, and reduce symptoms of anxiety, depression and stress. Now that’s food for thought!
For us, it’s the boost in confidence and the post-run endorphins (aka happy hormones in your brain) that make running a real winner.
Top tips for getting started
We know that running can sometimes feel daunting – especially if you’re a beginner or you’re returning after a long break. But remember, there’s no pressure to jump in at the deep end – even short runs can leave you feeling more energised, more focused and able to enjoy all that life has to offer. And the best bit? All you need is a pair of trainers to get started! Oh, and a bit of motivation.
Here are five simple ways to kickstart your running journey:
1. Remember your warm up
Don’t underestimate the power of a quick warm up! Many people sit at their desk all day, then bolt out the door and feel stiff and out of breath. Getting blood flowing to your muscles is so important before you ask them to do more.
2. Start gently
Don’t be afraid to embrace the run/walk method. Walking doesn’t mean you’ve failed – it’s actually the path to enjoying running.
3. Buddy up
Reach out to friends, family, colleagues or neighbours to see if you can find a running buddy. There might even be a local running club you can join. Having someone else there will help keep your motivation up.
4. Be strong
Don’t just run! Taking 15 minutes each week to strengthen your muscles will help you get the most out of running and avoid injuries. Strength and conditioning coach, Mel Young, explains the importance of strengthening our bodies over here.
5. Set realistic goals & track your progress
Once you start your running journey, you might find it beneficial to set yourself some small goals. This could be anything from running for 10 minutes without stopping or reaching your first 5k. Having these goals in place will help with your motivation as well as giving you something to aim for. And once you achieve these goals, just think how good you’ll feel!
You could also consider trying a smart watch to help you track your progress. Whether it’s for logging your daily step count or comparing your running times, these can be a great way to help you stay on track and get you working towards your next goal.
How do I keep going once I've started?
More of the above! Plus, you could try setting yourself new goals. You could aim to go a little faster, a little further, or even learn to improve your running technique.
Make running a habit
Whatever your running goals are, remember that consistency is the key to staying motivated and making sure you aren’t a one-run wonder.
Research suggests that it takes over two months before a new behaviour becomes automatic. Whether you’re aiming to run once a week or four times a week, try to plan each run in advance so you can set the time aside in your diary.
Running all year round
Although lacing up your trainers when it’s wet, dark and rainy can be tricky, running is actually a great year-round activity. We know it can be hard to stay motivated in the winter, but there are definitely some bonuses. Not only is it a great excuse to get a new running jacket or some snazzy reflective leggings, but it’s also great because you won’t overheat. Still not convinced? In the cooler months, many paths are much less crowded, so you’ll get your very own winter wonderland.
See – it’s not all bad! Before you grab your trainers and dash out the door, remind yourself that there’s no such thing as a bad run. It’s your time and your pace, so don’t compare yourself to anyone else. And most importantly? Go and enjoy yourself!
Frequently Asked Questions
How long should you run as a beginner?
There’s no set rule for how long beginners should run for as this is completely up to you. But a good starting point is to try alternating between walking and jogging. Try jogging for 30 seconds and walking for a minute and a half – you can do this for as long as you feel okay to. You’ll be surprised how much this can develop your running ability!
It’s worth noting that you should speak to your GP before trying a new exercise or if you haven’t exercised for some time if you have any medical conditions.
Does running burn belly fat?
Running has many benefits, and doing this on a regular basis may help you manage bodyweight, alongside eating a healthily balanced diet.
How to breathe when running?
It can be tricky to focus on breathing when you’re running but try to inhale through your nose for two seconds and exhale through your mouth for two seconds. This is a good technique for running at a slower pace, however if you want to run a bit quicker or you’re struggling to catch your breath, you may find it easier to both inhale and exhale through your mouth.
Why is running so hard at the start?
Like anything new, it can take our bodies a bit of time to adapt, especially where running is concerned. You’ll likely be using some different muscles, as well as having to focus on your breathing and running form. But practice makes perfect, so stay consistent and it will get easier over time!
You can read of our top five tips above for more advice.
How do I increase my running stamina?
There are a few techniques for increasing running stamina, as what works for some people may not work as well for others. A good idea is to focus on:
- Gradually increasing your distance
- Run consistently
- Trying interval training with sprint sessions
- Add strength training into your routine
- Warm up and cool down properly
What is the ideal running pace?
We’d argue that there is no ideal running pace as it’s an individual sport that depends on your goals, distance and experience level. However, a good running pace is one that you can sustain for the entire length of your run.
With that being said, some common running goals are running 5km in 30 minutes or 10km in an hour, but again, this is subjective.
