Beginner’s Guide to Running: Your First Steps to Successful Running Habits

So, you’re thinking about starting to run? That’s fantastic! Running is an incredible way to improve your physical and mental health. But where do you even begin? This beginner’s guide will equip you with some tips that I have learnt from spending most of my life running and helping others get started safely and enjoyably. So if you’re considering taking The Brighton Jitsu Fitness Challenge, then you’re in the right place.

Start Slow and Steady

The most crucial advice for beginners is to start slowly and gradually. Don’t attempt to run a marathon on your first day! Begin with a run-walk program. For instance, walk for 5 minutes to warm up, then run for 1 minute, followed by 2 minutes of walking. Repeat this cycle for 20-30 minutes. As your fitness improves, gradually increase the running intervals and decrease the walking intervals. Also, don’t try to go running every day instead aim for 1 or 2 times a week.

So that you don’t burn yourself out your body needs time to adjust to the new routine. 

Staying motivated

This is probably the biggest challenge for most people when they start running. We all have that lazy voice in our heads that says “your tired/too busy” to go for a run today. Essentially your body is lying to you, it wants you to do nothing, store energy and not make it work too hard or be uncomfortable. And this is where your willpower comes in and says “Not today lazy bones we are going for a run”. What I’m saying is you have to push yourself to get out there with a positive mindset. 

And the hard part is keeping that positive mindset when you’re out there running give yourself a reason or a goal to push yourself to be the best. Okay, I’ll put the self-help motivation book down now.

So when you are out there running give your mind something to think about like : 

Plan to tidy up, Think of some ideas for the next meet-up with a friend, Think about a problem you’re stuck on at work or uni. But keeping your mind busy will stop your run from feeling boring and repetitive. Also, think of changing up the location of your run when you’re feeling more confident about running.

Listening to music as you run is a great way to keep your run feeling positive. Just be aware of your surroundings.

Focus on You, Not the Numbers

In the initial stages, resist the urge to track your distance, pace, or time. Focus on how your body feels and just take yourself out there to work on your technique and get your body used to being uncomfortable. Run at a comfortable pace and listen to your body’s signals. You can start off using fitness tracking apps like Google Fit or Apple Health to monitor your progress, just turn it on disable the notifications and enjoy the run. Then as you gain confidence and improve turn on the notifications that let you know how you’re doing as your running.

Gear Up Appropriately

Choose comfortable and appropriate clothing for the weather. In winter, layers are key as your hands and head will get cold if you don’t cover them and taking a BUFF is a great way to stay warm. A light rain jacket is also a good addition to the kit list. Running in the rain is the best, so do not let a little rain put you off.  

In summer, opt for breathable fabrics like cotton or moisture-wicking materials. Don’t forget a hat and sunglasses to protect yourself from the sun.

Lastly, even in the winter, it’s very important to hydrate so a bottle of water is always a must.

Invest in Good Running Shoes

While you can initially, start with your regular trainers, investing in proper running shoes is crucial for long-term comfort and injury prevention. Visit a speciality running store where they can analyse your gait and recommend the right shoes for your foot type. Be sure to shop around are the latest season of running shoes can be pricey so check online and go for the season before as they generally do not change all that much. Also only wear your running shoes to go running they’re not for everyday use this will wear out the padding and soles and make them uncomfortable to run in later on. Also, they just won’t last as long. 

Prioritise Safety when you are running

Running with a friend or in a group can provide motivation and enhance safety, especially if you’re running at night. If you’re running solo, inform someone about your route and expected return time. Wear reflective gear and consider using a headlamp when running in low-light conditions. If your club has hoodies and t-shirts with the club name on them. Then wear them when you run, people generally think twice about messing with someone they think is trained in a martial art and promoting your club.

Plan Your Route

Use Google Maps or a running app to plan your routes. Start with familiar routes in your local park and gradually explore new areas. 

Warm up and Cool down

Always warm up before each run with dynamic stretches like leg swings, arm circles, and high knees. After your run, cool down with static stretches, holding each stretch for 20-30 seconds.

Listen to Your Body

Pay close attention to your body’s signals. If you experience any pain, stop running and rest. Pushing through pain can lead to injuries.

Focus on Good Form

Maintain good running posture with a slight forward lean from the ankles. Aim for a midfoot strike, keep your strides short and quick, and use your arms for balance. Keep your head up looking forward not at your feet.

Consistency and Training

Consistency is key to improvement. Create a training plan and aim for 1-2 runs per week in the beginning. Then slowly increase this to 2-3 per week. Incorporate rest days and consider cross-training activities like swimming or cycling. Running with a friend can provide motivation and make the experience more enjoyable.

 Fuel Your Body

Stay hydrated by drinking plenty of water throughout the day. Fuel your body with a balanced diet, including fruits, vegetables, and whole grains. Consider a light snack before your run and a post-run snack to aid your recovery.

Enjoy the Journey!

Choose safe running routes, wear appropriate clothing and reflective gear when necessary, and most importantly, enjoy the process! Running should be a rewarding and enjoyable experience.

Key Takeaways:

• Start slow and gradually increase your running distance.
• Focus on how your body feels, not just the numbers.
• Keep a positive mindset.
• Invest in good running shoes.
• Prioritise safety.
• Warm-up and cool down properly.
• Listen to your body.
• Maintain good running form.
• Be consistent with your training.
• Fuel your body properly.
• Most importantly, enjoy the journey!

I hope this blog post provides you with the necessary information to embark on your running journey. Remember to start slow, be patient, and most importantly, have fun!

Disclaimer: This information is for general guidance only and should not be considered medical advice. Consult with a healthcare professional before starting any new exercise program especially if you have an existing health condition.