So it’s the new year and you’ve promised that this is the year that you’re going to start running and stick to it. With so many new things to consider like what kind of shoes do I need? How often will I need water? Will I need to run every day or will once a week do the trick?
1) Buying shoes that are right for you can sometimes be a bit of a mine field. The best place to start is in a store that deals with running specifically. The staff in running shops are almost always running enthusiasts and therefore the best people to point you in the right directions.
2) So you’ve got your new brightly coloured running shoes and you’re feeling a million dollars, now what? When many people start off running, they fly out the front door up the street and head round he block usually before long they’ve come to a grinding halt, hands on knees and panting like Usain Bolt after winning the 100m Gold at the Olympics. Slow down, take your time if you’re out of breath then you’re running too fast.
3) Ok so you’ve slowed right down but can still only run for a maximum of 15 minutes before your legs give up. Why not run for 10 mins walk for 5 and then repeat until you’ve been out for 40/50 mins? You’ll burn more calories, get your body used to working out for longer and in turn increase your fitness faster. Each week reduce the amount of time you spend walking until you can run 40/50 mins nonstop.
4) How many times a week should you be out there on the road? I’d say set yourself a target of 2/3 times a week to begin with. Try to spread these days out over the week. If you are consistent with this you shall reap the fitness rewards quickly. If you miss runs and end up getting out once a week or less, your progress will be painfully slow. 2 times a week must be the minimum if you’re serious about this.
5) As for water, I have one rule. I almost never run for more than an hour without water. Some people loose their minds and throw it down their neck every 10 minutes… Some go running too long without it. If I’m going out for an hour and I know I’m well hydrated then I need not take any with me. This is simple…. Don’t complicate it.
6) Relax and enjoy. This isn’t rocket science….Â Get out the front door regularly and take your time when starting out. There will come a time to run fast and look cool but for now leave your ego at home, take your time andÂ build a solidÂ foundation. Most people are so eager to be good straight away, but unfortunately it’s not the way this cookie crumbles.
Keep an eye out for part 2 of this blog, where we’ll be talking about, hills, gels, running long and your first race.