NOVICERUNNERNIK'S TOP TIPS ON STARTING RUNNING - REVISITED

Has the recent London Marathon inspired you to take up running or return to running? Are you looking to run as a way of exercising your way through Covid-19 restrictions or lockdown?

Our NoviceRunnerNik, who has actually been a runner for the last ten years or so now (time for a new nickname?), has revised her top tips on getting started, first published in April 2019, to take into account current pandemic restrictions:

1. Start with a Couch 2 5K app or program such as the NHS Couch 2 5k – this introduces you slowly to running over 9 weeks and gradually builds up your fitness and stamina. Much more sensible than my approach of just going for a 3 mile hilly run just like that and hating the feeling of my lungs exploding out of my chest! I very nearly didn’t run again after trying that!

2. Be aware of those around you - remember to keep two metres away from anyone who isn’t in your household or support bubble and be careful stepping into the road to avoid people. The general public you may encounter might be even more anxious if they come across a runner than a walker, hopefully for obvious reasons. If you find your routes are very busy consider running at less busy times or changing where you run.

3. Run more slowly – particularly if it feels like your lungs are exploding out of your chest. If you can hold a conversation with someone (you might need to imagine that someone if you’re running alone) whilst you’re running, then that’s a great pace to run at. If you can’t, then slow down. You’ll enjoy it more - promise!

4. Buy decent, comfortable running shoes - if you can, have your running shoes fitted by a specialist running shop. Tell them your budget and what you want to do. They needn’t cost the earth. You’ll be less likely to pick up an injury wearing shoes that fit you and are fit for the job.

5. Don’t increase your longest distance or number of miles in a week too quickly, however much you’re enjoying it, or you risk overuse injury. An often quoted rule of thumb is to increase both by no more than 10% per week. Use a free phone app such as Strava to record your runs so that you know how far you’ve been.

6. Run your own run – don’t worry about what speed or distance someone else is doing. Run to how you feel, rather than a pace you think you should run at on your GPS watch or your running app.

7. Run with other people, within local pandemic restrictions – join a running club or run walk group (when they are operating). Or find a friend to run with. Running with others takes your mind off the running and motivates you to turn up and run. Running clubs will have varying routes with leaders so that you don’t even have to think about where to run. In my experience running club members are really friendly and approachable. They aren’t all elite athletes racing for TeamGB (some of my running club members do run for TeamGB but you wouldn’t know it!). And you always have running to talk about.

8. Buy some proper running clothes - you’ll be more comfortable and you’ll feel the part more and be more motivated to run. You don’t need to spend a fortune. Always wear a decent, supportive sports bra or chest support if you need it. They're vital bits of kit, especially if a few extra grams are being carried in that part of the anatomy.

9. Vary the routes and surfaces you run on – to keep you interested and to get your body moving in different ways - try footpaths, coast paths, grass, mud etc but be careful.

10. If / When parkrun is back, get parkrunning! parkruns are currently paused due to the pandemic but if you haven’t heard of parkruns they are free, timed weekly 5k runs, happening all over the country, every Saturday at 9am. You can walk, jog or run them so they are perfect for new runners and they are great for measuring your progress, if you wish. They only happen because people volunteer to organise and marshal at them so give something back now and again and volunteer too.

11. Running can be really addictive! Don’t blame me if your running habit starts to escalate out of your control!

Stay safe!

Words by NoviceRunnerNik.