A beginner’s guide to running and loving it

Have you always looked at people who run and wondered exactly what all the fuss is about?

While it might look like a lot of hard and sweaty work, according to those who run there’s a special kind of joy you get from pounding the pavement.

If you’re keen to start running but don’t know where to start, we’ve come up with 5 tips to make getting out the door a little easier.

“Running’s not for me.” “I’m not a runner.” “I’ll run once I’m in shape.”

Sound familiar? It’s easy to think of reasons not to run, and self-doubt can be the biggest hurdle. How we talk to ourselves matters. Tell yourself you can, and you’ll soon see that it’s true.

Goals can also help get us started. Ask yourself why you want to run. It could be to get fit, improve mental health or relieve stress. Figuring out what running means to you can help you get motivated and stay on track.

While anyone can simply start running, a bit of preparation can go a long way. Tip number one: get a pair of good, comfortable, well-fitting running shoes. The right pair of shoes can support your feet, reduce your likelihood of injury and shin splints, and improve pain in your lower back and Achilles tendons.¹

Warming up is crucial too. Start with an easy walk, speeding up to a brisk walk. After 5 minutes of brisk walking your muscles should be a little warmer and you’re ready to run. Just take it easy. Going from zero to 100 isn’t safe as you could burn out quickly or get an injury.²

Start with an easy jog, where you can still have a conversation, and speed up when you feel ready. And don’t forget to cool down after your run with an easy walk and some gentle stretching.

And don’t forget to get a good night’s sleep, make sure you’re eating right and stay hydrated. Your body will thank you.

How far or fast you run is secondary to having good technique that will reduce injury risk.

As you run, pay attention to what your body is telling you. Stay relaxed with your head up and your shoulders level, never hunched. Your posture should be straight and upright, with your eyes fixed slightly ahead and not at the ground.

Your arms should swing naturally, while your strides should land softly, with bouncing kept to a minimum. A good rule of thumb is to try to land in the middle of your foot then roll through your toes, but everyone’s ideal ‘foot strike’ is different. Experiment and see what works for you, or if you’re in doubt, get your technique looked at by an expert.

One of the joys of running is when it becomes something you look forward to and don’t want to miss. That happens by building the habit gradually. Once it’s a seamless part of your routine, it’s easier to keep going and fit running into your schedule.

Try to time your run to be at the same time of day, keep track with an app (Nike Run Club³has a great program) and treat yourself at the end of your run with something you enjoy, like a coffee or some quality self-care time.

The most important thing about running is that you enjoy yourself.

Whether it’s the satisfaction of achieving personal goals or having some me-time, it’s the benefits of running that will make it fun.

Plus, there are plenty of ways to add to the experience by creating a playlist, buddying up with a friend or joining a local running group. Whatever you decide to do, you’re a runner now, so enjoy the journey. And don’t forget to reward yourself. You deserve it.