If you’re getting started running for the very first time, there are a few things that you should consider before you start. There is much advice and information out there – especially about something as popular as running – so it can be hard to know where to begin. Below, we’ve put together our top tips to help you get out there and start your journey as a runner.

How to get into running

Getting into running is easy – all you need to do is get out there and run! However, there are still a few considerations that you should make before you begin, that will help you to progress steadily and make sure you avoid injury.

Start slowly

No matter how keen you are to improve your running, the reality is that you’re not going to be able to run a marathon straight away. It’s important that you ease your body into a new physical activity in order to avoid strain and injury – especially if you’re not used to regular exercise.

The following are all great ways you can help to ease your body into running:

  • Stretching and warming up before a run
  • Starting with small distances
  • Starting with a combination of walking and running
  • Increasing distances steadily (not too quickly!)

Invest in shoes                  

The shoes that you wear to run make a huge difference in a lot of ways. Not only can a good pair of running shoes help to minimise strain and injury on your feet and legs, but they can also improve your performance. As a beginner runner, it may be the case that you don’t own a pair of dedicated running shoes. If this is true, you should look to invest in some soon.

Set realistic expectations

Setting running goals, and then developing a training plan to help you achieve them is a great way to track your progress and motivate yourself to improve. But, especially when you’re just starting out, it’s important to set goals that are realistic and achievable. If you set targets that are too high, then you risk disheartening yourself and losing the motivation to continue running. As always, there’s also the risk of injury if your push your body too far, too soon.

Tips for taking up running

For a complete beginner, the idea of running may seem intimidating or scary, and is not always as easy to get into as simply stepping out of your door for a run. Luckily, there are a few approaches you could take that might make getting out there that little bit less daunting:

  • Find a running group – or even just a running buddy for support and encouragement
  • Get a running app on your phone – track your progress easily
  • Go early in the morning – before your day has the chance to tire you out
  • Stick with it – your first run is probably going to be challenging, but it will only get easier from there on. Make yourself stick to a running plan of at least two or three weeks before you give up and decide running isn’t for you!
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