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Running is such a popular sport at the moment and it’s a good thing to be trending! Running offers a multitude of benefits and it can actually be quite fun!
In this post, I’ll be providing the ultimate guide for beginner runners and hopefully you find it of some use!
Why should I start running?
As mentioned, running is fun and provides many health benefits, especially for your cardiovascular system! It has been proven to improve immunity and add longevity to your life.
If you’re a fashion girly, think of all the cute outfits you’ve seen on social media. The running outfits are endless and you can treat this like a fashion show all you want!
When starting running, you need the little boosts of motivation and the little tips and tricks that make starting running seem easier.
I’m going to outline my best tips and tricks in this post to provide the ultimate beginners guide to running.
Starting out
Just do it
You will never start running if you keep putting it off and delaying it. My best advice is to just get your workout outfit on and go. You’ll get the hang of it once you start! No one starts an expert. Just remind yourself – everyone you see running on the street or treadmill, once started as a beginner too!
Find a plan
I started out running by using couch to 5k and it was really helpful! You alternate between running and walking and by doing 3 runs a week, you gradually build your endurance which provides a good solid base for beginner runners! I’ve also used Nike Run Club which also provide plans for beginner runners and can build you up to 5k. These are 2 free apps that are recommended and you can also pay for more tailored running apps and plans. As a beginner, I personally think that a free app would be perfectly fine!
Build motivation
Finding motivation to run, especially as a beginner is difficult! If I need motivation, I lay out a cute outfit and watch a few TikTok’s of people running half marathons and marathons! As a beginner, I liked to watch other beginner runners! It helps to watch and follow people like yourself. New shoes are always a good motivator too and as a beginner runner, a good pair of shoes is so helpful to have! We’ll talk about footwear later on in the post!
The actual running
Start off slow
There is no set speed you need to run and you won’t run far if you start at maximum speed! Keep your pace as slow as you need to you going and let speed build up over time! No matter whether a 5k takes you 20 minutes or 40 minutes, you’ve still ran a 5k and that is amazing!
Mix up your runs
This will automatically be done for you if you get an app and follow a plan but mixing up your runs will also help keep it exciting! The type of runs you could be doing include easy runs (keeping effort at ~4/10), interval runs (alternating between running and walking or faster and slower running), tempo runs (maintaining a goal speed for distance) and long runs (the longest distance you’ll run a week). When beginning to run, these sessions will help you improve and gain speed.
Remember it’s okay to walk!
Who says you can’t walk when on a run! The most important thing is ensuring that you’re okay! So , if you need to slow down to catch your breath then do that and don’t feel bad. It’s okay and it’s normal. Even experienced runners can get in their head and need to slow down so do what’s best for you.
Run with others
This can help distract you during your run which will make it go quicker and it seems less intimidating when you’re not alone. You can also join a run club which is a great opportunity to make friends. There are a lot of friendly run clubs tailored towards beginners too so you don’t need to be the fastest or most experienced person. I always find run clubs so fun and you can get a coffee at the end while socialising with like-minded people.
What do I need?
There’s nothing that you absolutely need to start running but having some of the gear is super helpful in aiding improvement.
Shoes
If you’re going to invest in anything as a beginner runner then this one is most important! Having the correct running shoes helps prevent injury and makes the whole experience so much more enjoyable, plus, new running shoes always motivate me a bit more!
It can be hard to determine what shoes to get so my recommendation is to get a gait analysis at a running store. This is basically an examination of your foot that looks at your arch and the way your foot lands when you run to determine the type of shoe you need.
A running vest
These are more useful for longer runs as they can carry water and gels to help fuel you but honestly, now I have one, I use them on shorter runs too so they can hold my keys and phone! I think it’s just a useful thing to have but absolutely not essential when starting out as a beginner!
Running socks
On a day-to-day basis, I’ll wear crew socks but for a race, I’ll wear my running socks as these help prevent blisters! Touch wood, I’ve not lost any toenails due to running and hopefully that’ll continue! The best ones I’ve spotted so far are from myprotein due to their affordability and puresport due to their fun neon colours!
A running watch
Again, as a beginner, not essential but as you get further into it, a solid running watch is a huge help! When I started out, I wore a Fitbit and I thought it was great until I changed to a garmin and realised that my Fitbit GPS was way off, so my 5k was really only 4.2-4.5k! It then took me ages to beat my 5k PB!
I know a lot of people use apple watches as well and I think their GPS has improved with newer models but if you plan on running longer races (e.g. marathons), I’ve heard the battery doesn’t always last until the end!
The 2 big names in the running world for watch recommendations are garmin and coros.
Running glasses
I still don’t have a pair of these honestly but I do think they look really cool! I’d love a pink pair but I’d definitely find some affordable ones as the Oakley ones are really expensive! There are not essential in the slightest but I think they could be helpful when running in the sun!
Lights
This one is a big one for winter but invest in something that lights up! It helps you see and be seen! I got some dog lights off Amazon this past winter and they did their job! I just clip one on the front and one on the back of my running vest. I also saw Zoe Rae get some light up scrunchies which I will definitely try this winter!
I hope this helped you if considering running! If you have any questions, don’t hesitate to reach out to me on instagram (@the.girlyglowup) or click here.
