How to Start Running (and stick at it): A Beginner’s Guide

So you’ve made your new year resolutions and this year, you’ll definitely stick to them, right? With this simple to follow guide, we’re here to help you get started with running and more importantly, stick to it.

Why Running?
Running is one of the most effective cardio workouts you can do, as well as offering a number of benefits for your mental and physical well being. As a low entry level workout, absolutely anyone can get running. Whether you’re a total beginner, returning to exercise after a break or just struggling to keep motivated, running is a great workout option which allows you to equally build up your stamina and push yourself to your limits.

Set your Goal
When you start running, it usually is motivated by some kind of goal. It is vital that you decide on this goal before you start to make sure you are getting the most out of your run and not leading yourself to an early burnout. Are you looking to increase your stamina? Are you training for a marathon or fun run? Maybe you’re just wanting to incorporate some movement into your day?

Training Plan?
Once you’ve settled on your goal, you can create or choose the right training plan for you. There are hundreds of training plans that have been created to help beginners including Couch to 5K and GreatRun training plans. Having a training plan in place will not only help you form and stick to a routine, but it also helps to keep you accountable. These plans often incorporate some form of progression and will build up from a gentle workout to the full length run.

You’ll notice that many training plans incorporate ‘rest days’. For anyone training for a long-distance run, these are vital as they give your body a chance to recover and reset before your next run. You will find that as you increase your endurance levels, you will be able to take less rest days a week, but make sure you always take at least 1 day. Even if you decide against a pre-made training plan, make sure you allow yourself rest days to avoid burnout and to give your muscles a well-deserved break.

Place and Pace
If you’ve never run before, it can be tempting to set off at full pelt. What you’ll usually find if you do this is that you run out of breath and quickly lose motivation with negative thoughts. However detrimental this can be to your attitude towards running, it can also put unnecessary pressure on your ankles and joints, causing pain and discomfort. The trick is to start off slow and build up your stamina and endurance. Try starting off with a brisk walk and gradually build up to a jog. Maintaining pace and rhythm is essential to long-distance running and you will feel more comfortable and confident.

Planning a route is also key when starting a run. Knowing your route and how far you have covered will help towards developing a routine, keeping up your motivation and helps you track your time progress. Make sure to map out routes that are safe and traffic-free – it also helps if they’re scenic because who doesn’t enjoy a nice view when you’re starting to get bored.

The Right Gear
Having all the gear can be a good motivator to help you get started with running. However there’s much more to it than just finding a pretty pair of running leggings and a decent pair of trainers. When it comes to choosing running gear, you should always do your research and buy the best you can afford – trust me, you’ll thank me in the long run! (no pun intended)

Resist the urge to buy the most jazzy pair of budget sports leggings, as they will likely wear quickly and provide no support on longer runs. Similarly, ill-fitting shoes are a recipe for disaster, or injury! We recommend visiting us in store at BMC Sports to get expert advice on finding a pair of running shoes with the right fit and support.

Here are some of our suggestions for the best running gear for beginners:

ASICS Womens GT-1000 10 Black Running Shoes

Brooks Mens Ghost 13 Black Running Shoes

Stance’s Men’s Uncommon Run Tabs Socks

Garmin Forerunner 35 White

Under Armour Womens Heatgear No-Slip Waistband Leggings

Above all, running requires patience. Progress won’t happen overnight, but you can be certain that if you follow the tips we’ve provided in this guide – invest in the proper gear and enjoy it when you’re out running – you will quickly see improvements to your stamina, endurance and physical and mental well-being.