Run Baby Run
A question we’re often asked here at Spikes HQ is ‘How do I start running?‘ So, we figured it was about time we addressed it. The beauty of running is that you don’t really need any special kit, you don’t have to assemble a team or work around gym opening hours – you can just lace up your trainers and go. It really is just as easy as that. It seems people are expecting a more complicated answer, but in very basic terms, the answer to the question ‘How do I start running?’ is ‘Put one foot in front of the other and just go.’
The more questions you ask, the more you’re looking for an excuse to not do it really. You don’t need to worry about having a coach teach you about proper form and all that (you can worry about that down the line if needs be), basically, the only way to get going is to stop thinking about it and just get out and do it.
However, we do understand the first time out there can be an intimidating thing, so here are some pointers to help you along the way:
Get a gait analysis
This is important. Go to a running shop and get a gait analysis done before you buy any trainers. A gait analysis is where you run on a treadmill for roughly 30 second while a machine analyses your running style. From that, a professional in a running shop will be able to advise you on the best kind of shoe for you. If you run in the wrong kind of trainers, it can lead to injury, so it’s best to get this done. The test is free, the trainers are not (just a heads up).
Embrace Lycra
Jiggly bits or no jiggly bits, Lycra must become your friend. If you want to make your running life easier on yourself, embrace stretchy tightness. Also embrace dri-fit and wickable fabrics so you don’t feel like you’re drowning in a sea of your own sweat whenever you hit the road. Classic rookie mistake with new runners is to wear the heavy cotton T Shirt, a big baggy hoodie and big baggy sweatpants because you don’t want anyone to see what you’re doing. Those things do not make you invisible. The only thing they do is make your running experience unpleasant. So, don Lycra and learn quickly how to not give a crap what anyone else thinks. People don’t pay nearly as much attention to us as we like to think they do anyway.
Join a running club
Know you have difficulty running alone? Find a running club in your area so you know you have at least one run a week with other people and start forming a habit of a regular run on a certain day.
Understand there will be pain
We can’t front, running does hurt when you first start. Your body kind of hates you, but it soon gets over it. Prepare yourself for that pain and learn early on that it’s as much a mental game as it is physical. It’s all about how you’re gonna push through that pain to finish the job at hand. Pain is temporary. Victory is forever.
Sign up for a race
Have trouble sticking to something? Sign up for a race (and don’t just opt for the 5K – you’re capable of doing more), that way you have a training plan you have to stick to. It gives you a goal to work towards and helps ensure you don’t just give up after a couple of runs.
Keep a training diary
Keep a log of your runs; the good, the bad and the ugly. Mark down everything from what you ate beforehand to what you wore and what the weather was like. Detail the run, the highs and lows – that way, you may be able to identify patterns that lead to bad runs and just generally understand your running a bit more.
Get an app
There are tons of great running apps out there such as Nike+ or Runkeeper. Get one of those on your phone and it’ll track your distance and speed. This is great for clocking your progress and seeing how far you’ve come.
So there you have it. Wait, you’re still reading this? Surely you should have your trainers on and be heading out the door by now? Go on, GO!
In terms of apps, I’ve found couch to 5k really helpful in terms of helping you pace yourself if you haven’t run in a long time and gets you used to running for longer periods each week
Yes! I use this too, it’s great if you’re a new runner and are a bit apprehensive but really want to start, I was surprised at how much I could do and how easy I found it when I started.
Yep, I’ve been using this too…finding it really helpful!
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Love the lycra comment, and so true that as soon as you get over the self concious obsession, you’re good to go. Agree with Sarah, Couch to 5K was my life saver, loved logging the runs and progressing from week to week – and that amazing feeling when you complete you’re first 20mins of NON STOP running – hoorah! Only 6 short months later I was trining for a half marathon – so doable
My concern is the impact that running will have on the joints if you’re overweight.
Marni,
That is a valid concern however whether or not you’re overweight, if you have some muscle built up already (meaning you have already started some light regular exercise program like walking several days a week) the muscles will absorb the majority of the shock. Just don’t run lazy, don’t hit the ground heavy, keep your muscles engaged and think springy thoughts. It’s best to run on a dirt trail or a treadmill as opposed to pavement if you are concerned with your joints but in all likelihood, when you’re first starting out, your muscles will fatigue and your workout will be over long before your joints start to complain. If this is a first attempt at exercise after a rather sedentary bout then you might want to try something a little lighter at first, walking, riding your cruiser around the block, or give swimming a go. Zero joint impact and engages your whole body.
Excellent! Thankyou… I’ved just downloaded couch to 5k and it’s exactly what I need!!! I’ved added my favourite tracks and I’m going to go out with the sunrise tomorrow. Actually looking forward to it.
Great point about the Lycra….must take the plunge!
I would just like to say I DID go for a run/jog this morning. Used the App…and it was great!
I can confirm I did not look pretty…all my gym wear is from 4yrs ago when I actually did used to work out and since then I’ve used my gym stuff for painting in. I was a red faced Jackson pollock painting moving round the park.
My sisters wedding is in 1wk and mine in 13wks and even that hasn’t been motivation for me to give up the excuses, snap out of it and get moving. I think it’s because I don’t like the pressure of having to lose weight for an event or to fit in clothes. I’m not that bothered – just buy the right size in the first place! But. I would like to feel fit. And feel healthy. And have a clear head that comes with “ahhh…I just did some exercise”. So thank you spikes and heels for getting me motivated with some straight talking. Please keep it up because I want to get to week 9 on this darn app which will have me running 5k non-stop!
Excellent tips and advice! Thanks for sharing! The Couch to 5k programme is excellent for beginners and it’s really inspiring to see so many people using the app. Keep it up everyone, you’re doing great!
Women beginning to run: BUY A GOOD SPORTS BRA. This cannot be said enough times. If you don’t wear a good sports bra that holds those babies in place you will:
a) be in pain during your run
b) stretch the Cooper’s ligaments which hold your boobs in place – and can’t be ‘shortened’ again. Anyone say droopy boobs?
c) look silly, with boobs flying all over the shop
A sports bra, a pair of shoes to match your gait – and you’re off. I’ve heard very good things about the Couch to 5k programme from friends and can’t recommend it enough for beginners. The rest I would say you can add as you get into it and build your confidence as a runner
Have fun!