The new year is the perfect moment to set fresh goals. We’re here to share practical tips to help you start running—and keep going.
If you are reading this then you are hopefully considering running either for the first time, or for the first time in a while (welcome back!). We want to encourage you as much as possible in this journey, whether it be a casual interest or something that goes onto shape your lifestyle.
What’s your motivation
Before you step out the door, it’s good to reflect on why you want to run. Is it because you’ve signed up to an event, want to raise money for a charity, want to feel fitter or feel less stressed? We all have many different reasons for running, but by identifying the reason(s), means you are more likely to keep running when you are feeling less inspired a few weeks further down the line. Why not write your ‘why’ down and stick it on the fridge to remind yourself.
Everyone’s start line is different
Your running journey will be closely linked to your current fitness journey as well as experience with running. Don’t compare yourself to others, this is your journey. Experience in other sports will help coordination, balance and manage your expectations of what is feasible, but if this is your first time of doing any exercise, don’t worry, we all start at the beginning. Couch to 5K is a successful program, free to follow and can be repeated until you are ready to move further.
Everyone’s destination is different
Longer is not better. It’s just different. Running 100 metres, 5km, 10km a marathon or longer is all just as validating as any other distance. Set your destination according to what you want to do and feel capable of and most importantly enjoy.
Set a realistic goal
Having said all that, goals should be realistic. There are lots of training apps where you can plug in a 50-mile goal, 5 weeks to train from no training. The straight-line algorithm will give you a body destroying plan, that’s assuming your mind doesn’t get destroyed first. The biggest obstacle to achieving goals is both motivation and time set aside for training towards that goal. If you can only run twice a week then training for a marathon is going to be extremely challenging to assure you can complete it. However, a 5km or 10km this could be achievable.
Run for your mind
But your goal doesn’t need to be fitness or improvement; it can be so that you feel more relaxed or want to spend time with your dog (canicrossing), see more of the area or something else. Running is such a great way to unwind, you’ll never think it’s a waste of time. Trail running is the super food of running, with time in green space. It’s ok to run just because you like it, want to escape. You’ll tend to find people will always ask whether you are training for something, and it’s ok to say, ‘for me’.
Get the right kit
Kit doesn’t need to be expensive, but it should be functional, give you the confidence and help in your motivation to go running. Layer up to add options of warmth, a waterproof jacket will help you keep dry and warm and get some new running shoes to look after your feet and boost your motivation. <You can get more information here>
Make running fun
OK one of the reasons people fall in and out of love with running is because other options may look more attractive from time to time, like watching TV. However, if you make your runs more attractive to you, then you are more likely to do them. That will make the whole experience in the long run more rewarding, as things that are easy to achieve are not life affirming. So pop on a podcast, bring a friend along, run somewhere pretty, dress for the weather, make a hot chocolate for when you get home… you get the idea!
Reflect and reward
Don’t expect sudden changes in your fitness, that usually takes 6-8 weeks to appear and then that’s only if you are consistent. Running to lose weight, although a popular motivation is generally misleading. Focus on achievable targets and celebrate each achievement.
Be ready for…
Lots of advice from other runners. We only know what we know and sadly for most that’s really their own experience. So, nod and smile but generally ignore when someone recommends you should get the same shoes as them, only focus on races that they’ve done, eat raw beetroots or something else, as you need to make your own choices relevant to your journey. That’s why getting a coach is helpful.
Don’t give up
Running is not an all or nothing sport, unless you are going pro. If you a miss a run don’t worry, just get out the next time. Doing what you can, when you can is a step in the right direction, don’t keep looking back.
Written by Simon James – Run the Wild Founder
