Your 101 Guide For Getting Into Running

Running has taken social media by storm this past year.

With influencers and athletes taking us along on their runs and training, they have influenced many of us to take it up ourselves! The hardest part of taking up a new hobby is knowing where to begin.

There is so much information to take in, and sometimes it’s hard to know what to listen to what to avoid.

If you want to get into running but don’t know where to begin, then here’s everything you need to know!

Couch to 5k

When you begin your running journey, the first thing to remember is to start off slow. Going from 0 to 100 straight away will just result in some very stiff legs and may potentially lead to an injury!

Following the Couch to 5k program is a great way of building up stamina over a 6 week period. The program is accessible to anyone and starts off with short bursts of running with walking in between. Gradually you’ll build up endurance as well as your cardiovascular health, making running a 5k much more manageable.

@sophierussonn never thought I’d get to this point, I remember worrying about having to run for 10 minutes without stopping #running #fitness #marathon #halfmarathon #marathontraining #couch25k #couchto5k ♬ DIM – Yves

Find the perfect trainers

When you begin running, it’s vital that you’re wearing the correct footwear- it does make a difference! Different runners are designed for specific areas of running. For example, there are runners designed for long distance, while others may be specifically for trail running, shorter distances and sprinting.

Some trainers may also be specially designed for comfort. For example, some trainers may be aimed towards stability purposes over speed.

The best way to find the perfect pair of trainers is by browsing on the high-street- it’s best to avoid online shopping on this occasion!

There are many shops designed specifically for all things running and will have more options than a regular sports shop. The majority of these running shops will also provide a free analysis of your running form on a treadmill. From this, they can recommend the perfect trainers to suit your needs.

 

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Food is fuel

The most vital thing when you begin your running journey is ensuring that you’re fuelling yourself correctly. You’re burning more energy than the average person, so making sure you’re not only eating enough, but also eating the correct foods is essential to keep your energy levels up!

Pre-run fuel is all about ensuring you’re eating enough carbohydrates and sugars. Sugars will give you an instant burst of energy, while the carbohydrates give you long lasting energy.

A squares bar, rice cakes and peanut butter, jam on toast or a banana are great options 30 to 60 minutes before a run. If you have a little more time, then porridge with honey is also a great option.

For your post-run fuel, the most important macronutrient to focus on is protein. This will help to repair your muscles after your run. Chicken and mince are great sources of protein. If you’re a vegetarian or vegan, then chickpeas and tofu are also great sources.

Make sure to also include some carbs! If you’re on the go, then picking up a protein bar, protein shake or even a small pot of Greek yogurt (make sure it’s Greek yogurt and not Greek style yogurt- there’s a difference) are great options.

@franziskaschoebel Pre run meals/snacks and why ✨ #runtok #runninggirl #breakfast #running #runningtips #runningmotivation ♬ Originalton – Franziska Schöbel

Hydrate Hydrate Hydrate

Hydration is also essential when running. Ensuring you’re drinking enough water pre, during and post run is vital for recovery and getting your fluid levels back to normal.

If you’re struggling with hydrating, taking electrolytes post-run may help to restore your fluid levels.

Listen to your body

If you’re running and something doesn’t feel right-then stop! This might be your body’s way of telling you something is off. No matter how far into a run you are, no run is worth an injury.

Stop your run and take a break for however long you need, whether that’s a day, a week or even longer. If the issue persists, seek advice from a physio.

Words by Nikita Hall