Running for beginners
Why run?
Running is one of the most efficient ways to burn calories, generally burning 1 calorie for each kilogram you weigh for each kilometer travelled. This makes it a time efficient exercise to help with weight management whilst being a pretty cheap activity to take part in too. No gym membership required. Just pop on your trainers and some comfortable kit and you’re out the door.
One of the main barriers to being a runner is thinking that you are either born to run or not! I can't count the times my friends have commented "I'm just not a runner". It is likely if you haven't run since school then you will not be able to effortlessly bound around your first five miles, but this does not mean you can't run. Understanding how to approach running, how to use it to your advantage and how to sensibly progress will see pretty much anyone becoming a runner and enjoying the benefits and sense of freedom that running provides.
Runners have been shown to live longer, to have less incidence of disease and to suffer less incapacity in old age. Add to that the benefits on bone health and general wellbeing that a sensible running programme can provide. Studies even suggest that getting your trainers on is more effective than Prozac for lifting mood, so the question isn't why run, rather why would you not?
How to start running
Go Shopping! - I'm not suggesting you go running around your local shopping centre, but that the first step to getting started is to get some descent footwear. Shoes with good cushioning will stand you in good stead for your new mode of exercise and reduce the impact of running on your body. This will help you bounce along a little more comfortably when you start and stop you getting nasty blisters and injuries that poorly cushioned old trainers can encourage. Make sure you've also got a good support bra (we love Shock Absorber sports bras), and throw a t-shirt on top to begin with, complementing with some comfortable running tights or jogging bottoms. Don’t forget your socks. A good pair of running socks can prevent blisters and is a wise investment at the start.
The first run - The first run may fill you with fear, dreading that you'll be left gasping for air after your first 10 minutes. The truth is that if you haven't run for a while you will be lucky to make 10 minutes, but this is not entirely bad news. When you start out try jogging gently for three minutes (don't sprint). After three minutes do some light stretching and then walk until you feel your breathing has returned to normal (time this if you can). Try a second three minutes and again time your recovery (no need to stretch this time) before completing a third set. This is all you need to do for the first session apart from some more light stretching to cool down. This will probably lead to you being on your feet for around 20 minutes. Much longer than the 10 you may have achieved on a straight run providing a better calorie burn. Aim to do two runs of this nature on your first week and as your recoveries reduce in time you may feel you can add an extra repetition. If you've got time, on week three aim for three sessions. This type of training should form your initial base building until you start to feel that you can string two x three minutes sections together and progress to six minutes jogging followed by recovery. On your third or fourth week you may even feel that you can string three together, but go easy and progress at your own pace.
Strengthening your body for better running - Running is a great cardiovascular exercise getting your heart and lungs working efficiently, but if you want to get into shape a little quicker and reduce your likelihood of injury from training it's wise to compliment running with some core stability work. Pilates, Yoga or core stability classes in your local gym or leisure centre may be a fun way to include this in your week, often not requiring a membership, simply paying per class. You can alternatively get some tips from your local physiotherapist or fitness trainer and start some core work at home.
Getting better, getting faster and running longer - If you want to get the best results from your running then start by building a base in the manner described until you can run continuously for 20 minutes. Then begin to alternate different training sessions. If you're aiming for three runs a week include one steady pace 20 minute run, one interval session running for three minutes with 1 minute recovery and repeating five to eight times and one longer interval session alternating five minute repetitions with a two minute recovery period four to six times. Aim to increase the length of your steady run by 10% each week for three weeks in a row, dropping back to a shorter run every four weeks. For example,
week 1 - 20 minutes
week 2 – 22 minutes
week 3 – 24 minutes
week 4 - 20 minutes
week 5 – 26 minutes
week 6 – 29 minutes
week 7 – 32 minutes
week 8 - 26 minutes
Play around with the interval sessions to keep them interesting. You may choose to run for four minutes but do fewer repetitions for your shorter repetition session or for 10 minutes on your longer repetition session as you progress. The key to keeping motivated is to mix it up while ensuring you only progress your total training load by 10% per week and always work in a lighter recovery week every four to six weeks.
Fuelling your running
When you begin to run and your mileage is low the first thing to address in your diet is a regular eating pattern. Eating small regular meals will leave you energised throughout the day and enable you to get out for a run without juggling between this and your next meal. If you haven't eaten since lunchtime and you want to run at 6pm the likelihood is that you are going to be more tempted to simply go home for dinner. Instead spread your calorie intake between small regular meals eating breakfast, a mid-morning snack, lunch, a mid-afternoon snack and then an evening meal. If you know you are prone to snack in the evenings you may want to spread your intake to cover an extra snack. In the first few weeks when you are getting into the swing of things it is likely that you will only need to hydrate using water during your runs, but as you build your mileage up you may want to consider a using a carbohydrate drink on your longer runs to improve focus and energy provision. Whatever you decide, aim for 750ml fluid per hour of running and don't forget the importance of fluid throughout the day. Drinking six to eight standard glasses of water throughout the day is just perfect, not only supporting hydration but improving energy and often relieving constipation in those who have previously not been drinking enough.
Enjoying the freedom
Once you are running regularly I promise you it will start to feel much easier whilst provding a great form of exercise to help you de stress and get some 'time out'. There is nothing like running in the Sunshine or on a crisp cold day when you have worked to improve your fitness and you simply glide across the ground. You may even experience the feeling of 'being in the zone' when your brain is releasing endorphins that make you feel just fabulous. Be patient with your running and you will soon become a runner, enjoying all the benefits for health and weight loss too.
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