How to Start Running!
Starting anything new can be a daunting task, but thankfully in running, you have selected an activity that has almost no barrier to entry and has lots of options to get you started on your journey with minimal fuss. Let’s take a look at the easiest ways you can join in with the thousands of people who choose to have this wonderful activity as part of their regular routine.
In this article we will look at:
What you need to wear to run
Where you can run
How to measure your runs
How far and fast you should run
What do I need to get started? Well, the short answer to this question is; A comfortable pair of shorts, a top and a pair of shoes! Obviously it’s a little more complicated than that and if you haven’t done any running since your school days then we’ll need to pop a couple of extra steps in here. We’ll start with what is often the first question people have - ‘What shoes do I need?’.
Shoes, shoes, shoes. There are a lot of them and a lot of them will tell you that they are the best shoe that ever did shoe and that they are the shoe you need. It can be incredibly overwhelming. If you’re getting started, you do not need to and should not need to spend a lot of money on a pair of shoes for running in. If you’re able to, it’s worth searching for a local sports shop that offers running gait analysis and get them to have a look at your running form. They will then be able to direct you towards types of shoes that might work best for your feet. If this option is not available to you, then start simple. Grab a pair of running trainers from somewhere like Decathlon and run in them a bit before even considering splashing out on something pricier. Unless you have a specific foot issue that requires orthotics, then a standard pair of trainers will get you started just fine.
Now that we’ve got a starting point for footwear, what’s next? ‘What should I wear?’
You can get out and get running with pretty much any t-shirt and any pair of shorts (maybe not the sequin hot pants you go out in on the weekends), but to make things a bit more comfortable there are a couple of things you can get. T-shirts made of sweat wicking fabric can make your runs much more pleasant. Cotton does not respond well to being sweat into and will cling and rub, but technical fabrics used to make sports tops are much better at taking the sweat away from your skin and reducing any chafing that might occur otherwise. Shorts are a similar story. Light, technical fabric is also the best option for shorts. You might want to pick up a pair that have additional pockets for keys and a phone, in which case trail shorts will usually be the best bet here. In the colder weather you might want some sports leggings to keep you a bit warmer and potentially a long sleeved technical top for the same reason. Make sure you’ve got a light pair of gloves and a hat for those colder months as well. Runners heading out in the early morning or the evening will want to grab some safety aids. Snap on reflective bands are a cheap way to make yourself visible to traffic and a red light to clip onto your back somewhere is recommended so that vehicles approaching from behind you can see you from a way off.
For off road running in the dark or low light, a head torch is highly recommended. Again, it doesn’t need to be fancy. Most running shops will have at least one basic head torch to get you started.
You’re kitted out, now what? ‘Where do I run?’
If you’ve got access to local parks, these are a good place to start. Close to home and easy to navigate. As you get more confident you can start exploring different parks or local roads, maybe even occasionally venturing further afield if you have any lakes or reservoirs nearby that have accessible trails around them. Parkrun is an incredibly popular initiative these days and it’s a great way to get acquainted with your local park and local running community. No pre-entry required, it’s a free timed 5km run at 9am on a Saturday morning (9:30am in higher latitudes like Scotland and Scandinavia) and they take place all over the globe. If you want your result emailed to you then you can sign up on the website and obtain your own personal barcode to scan at each event.
If you live in a hillier area then embrace the hills! Don’t be afraid of them, they’ll make you strong! Just be aware you’ll have to run a bit slower while you’re going up them. Walking up hills, especially in the beginning, is also completely acceptable, don’t let anyone tell you otherwise.
Websites like plotaroute.com allow you to plot routes for free, while apps like Strava require a subscription to access their route plotting function. Plotting out routes ahead of time can make it easier to organise your runs and once you have a better idea of how long it takes you to run certain routes, you can start exploring a bit more.
You’ve found some places to run, now you need to actually get started. ‘How do I measure my runs?’
At the very start, you’re likely to just need to run based on time. If you’re following a couch to 5k program, you can use a timing app on your phone to time your run and walk intervals. When I started back running more regularly as an adult I was simply using a basic casio style digital watch to time how long I had been running for. As I got more into it, I started using the strava app to log all my runs. These tools will serve you fine at the start. We don’t need to worry about GPS watches at this stage as they’re a much bigger investment. If you really get into your running and want more data available, then it’s worth considering getting a GPS watch.
You’ve got all the tools, let’s get running! ‘How far and how fast should I go?’
In the beginning, patience in the key. Ideally you want to run two-three times a week to build fitness, but to start with these runs can be run/walks and don’t need to last longer than 20 minutes. Following a Couch to 5k program is generally a good starting point. While you’re running you should be going slow enough that you can easily hold a conversation. To begin with, do your runs based off time and don’t worry too much about distance. Working towards being able to run 5km and attending your local Parkrun is a good goal of course, but even if you decide to attend before you can run a full 5km, you can always start by walking the first bit, then run/walking the latter part of the route. Parkrun is very open and relaxed and they will always have a tail walker to accompany whoever the last runner is, no matter how slow they may be going. You can even just run as far as you are able to and then step off the course as there is also no obligation to finish, but sometimes the atmosphere and the other people taking part can be a good motivator.
Local running clubs will often have beginner runs or some even run their own couch to 5k programs, so you can do the program in the company of other people and you can all motivate each other. These led programs will also have a coach available who will be able to give you advice as you progress through the program.
You likely won’t need a dedicated running coach at this stage of your journey (also a bigger investment and best saved for big goals), a coach or group leader at a running club will easily be able to give you the advice you need as part of regular club sessions.
It’s also completely fine to run alone or just run with a friend. If you go down the more independent route, just remember to run slowly! A lot of people will run too quickly and tire themselves out too fast so take it easy and make sure you can still talk in full sentences most of the time. This is a good indicator you’re running at the right pace to build your endurance.
There you go!
How to get started as a runner in a few easy steps. It’s a great way to build fitness and meet new people. Ease into it and build up slowly. Enjoy the process.
I publish a new advice article on running and/or strength training each month. Check back regularly to take advantage of these free resources, as well as the free training programs also available on the website.
Train safe!
Jess
