Running for beginners
This week is the week I started my official marathon training plan, and I made a chart and everything (it took hours! I am very proud...), so running has been on my mind even more than usual. Hence, that running post I mentioned I might make.
First, a disclaimer: while I have been running for several years, I am in no way a qualified running coach. Everything below is based on my own experiences (and those of other runners I know), but I make no claims to being the font of all knowledge :)
OK, so, this post is aimed at people who want to start running, but aren't really sure how. There will be a second post for people who already run and want to move things along.
So tell me, Moony, why should I give running a try?
Well, I'm glad you ask, seeing how this post is all about running ;) People have lots of different reasons for running, but my major ones are these. Firstly, it's great exercise -- when I started I was an overweight asthmatic who was rapidly losing control of her health. Running is one of the most efficient ways to burn calories, and so is great for weight loss. Secondly, it's relatively cheap when compared with fitness classes and gym subscriptions. And thirdly, it's great for stress relief. My job winds me up in knots sometimes, and can leave me feeling exhausted by the time I get home, but I always feel better and more relaxed after a run.
OK, I'm sold! What's next?
Well, there are two approaches, really.
1) You can go out and just try and have a bit of a jog around. This is what I did to start with, gradually building up the amount of time I went out for each week. If you can run for ten minutes or more without needing a break, then this approach is fine. As a beginner you want to be looking at running three times a week to optimise your rate of improvement, and never on consecutive days.
2) Follow a "Couch to 30 Minutes" type training programme. These are popular training schedules that combine short jogging intervals with walking intervals until you can run constantly for 30 minutes. If the thought of running fills you with dread, or if you can't run for more than a couple of minutes without getting out of breath, this is the way forward for you. A popular schedule is the one here from runnersworld.co.uk. I know a lot of women who got into running via this plan, and a couple have even gone on to run marathons! Same advice applies as above: as a beginner you should not run on consecutive days.
Top tips to keep you motivated:
- don't run too fast. This is one of the most common reasons people think they "can't" run. Slow right down, slower than walking speed if necessary at the start (I run slower than my hubby walks sometimes still!). You will naturally speed up as your fitness improves.
- if you feel like you're struggling, scale back the amount of time you run for (if going for option 1) or repeat a week on the training plan (if going for option 2). It's common to have good weeks and bad weeks, so try not to let one difficult week put you off.
- put your exercise clothes on as soon as you get back from work. You might still end up getting distracted, but you've got fewer excuses if you're already dressed the part!
- running buddies are awesome, and really help to keep you motivated, so ask around and see if anyone in your circle wants to make a go of it with you.
But I haven't a thing to wear!
As with any sport, the amount of kit available is enormous, and running clothes not generally being cheap you can end up spending a lot of money. When you first start you should wear whatever's most comfortable, and the only thing I would say is a must-have is a decent sports' bra (seriously, don't run without one. I'm an A cup and even I find it uncomfortable without).
Once you've decided that you're at least going to get past the first couple of weeks, there are a number of things that will increase your comfort, and therefore the likelihood of you continuing. I've listed them in order of what I consider to be priority.
- a good pair of running socks (example). These will reduce chafing and blisters (although unfortunately you will still probably get some as your feet toughen up).
- a good pair of running trainers. If possible you should get these properly fitted from a running shop. Look for "gait analysis" -- this is where they film your feet and ankles as you run on a treadmill, to see which pair fits and supports you best. Properly fitted running trainers can prevent discomfort and injury, and are absolute bliss to run in. These are my current ones, and they've yet to give me a blister. To give you an idea of price, my first pair of running shoes cost me £50, and my current pair cost me £90. There's often a deal to be had at this time of year, though.
- an exercise top made from wick fabric (example). These help transport the sweat away from your skin so that you're not wet and chafing.
Eventually you might want to think about tights, shells and wrist computers, but I'll talk about those in my next post.
I've heard that running can actually be bad for you. How do I stay healthy?
Running is a high impact sport and so puts a lot of stress on your joints and their connective tissues. During your first few months of running you should not run on consecutive days, until your body can handle it, and if you feel acute pain at any time, stop immediately and walk back.
That said, once you've increased your strength and stamina, you may find that, like many people, you can run far more regularly and suffer no ill effects (currently I'm running 5 days a week, and no problems so far). In fact, regular running has been shown to increase bone density (combating osteoporosis in later life) and runners tend to live longer than non-runners :)
In my personal experience, when I run regularly I sleep better, eat better and get fewer colds/viruses. In fact, conventional runners' wisdom is that you can go running even when ill, so long as it's "above the neck" i.e. sore throats, head aches and stuffy noses are all fine to run with. However, you should never run if your temperature is raised or if you have recently vomited or had diarrhea (due to the effects of dehydration).
If you have any longterm health problems you should of course speak to your doctor about it.
Can I run on a treadmill?
Yes. I know a woman who trained for her first marathon almost entirely on the tready, but you should be aware that the movement of the belt does help you along a little. To recreate the same level of difficulty as you would get running outdoors, you can set the incline to 1%.
Personally, though, I find the treadmill extremely boring, and boredom is a big reason people lose motivation. If you're lucky enough to live nearby some nice countryside or a park, do try running there -- exploring the outdoors is one of the great joys of running :) You'll soon see that runners come in all shapes, sizes and speeds!
This is awesome! When can I enter a race?
Races are great because they give you something to aim for. Once you can run for thirty minutes without stopping, you won't be far off being able to run 5km (3.1 miles) in distance -- that's a good time to enter your first race. In the UK, I'd highly recommend the Race for Life events, which are women-only 5k "races" that are incredibly friendly, well-run and (mostly) non-competitive.
Anything else I should know?
Plenty! But I'll try to restrain myself :) In no particular order...
Having something to listen to -- music, radio, audiobook etc. -- helps distract you, so try taking your mp3 player out on your run.
You don't need to carry water with you unless you're running in the middle of summer. Really. I only ever drink when I'm racing. Carrying a bottle is cumbersome and often used as an excuse for unnecessary walk breaks! Too much fluid can also cause stitch.
Don't eat right before running -- that way also lies stitch. Everyone's different, but give it at least an hour.
Stay visible, especially at this time of year. Run in lit areas, try and wear a light coloured top and think about getting some reflective armbands.
Stay safe -- run with a buddy, take your phone, let someone know which route you'll be taking.
Finally, try and enjoy yourself :D Remind yourself why you wanted to give running a go in the first place, whatever your reason was. The most effective form of exercise is the one you enjoy doing, because you'll do it more often.
And that's about everything I can think of for now. Feel free to ask away in the comments, though, if there's something you want to know. I can talk the arse off a hippopotamus when it comes to running...
First, a disclaimer: while I have been running for several years, I am in no way a qualified running coach. Everything below is based on my own experiences (and those of other runners I know), but I make no claims to being the font of all knowledge :)
OK, so, this post is aimed at people who want to start running, but aren't really sure how. There will be a second post for people who already run and want to move things along.
So tell me, Moony, why should I give running a try?
Well, I'm glad you ask, seeing how this post is all about running ;) People have lots of different reasons for running, but my major ones are these. Firstly, it's great exercise -- when I started I was an overweight asthmatic who was rapidly losing control of her health. Running is one of the most efficient ways to burn calories, and so is great for weight loss. Secondly, it's relatively cheap when compared with fitness classes and gym subscriptions. And thirdly, it's great for stress relief. My job winds me up in knots sometimes, and can leave me feeling exhausted by the time I get home, but I always feel better and more relaxed after a run.
OK, I'm sold! What's next?
Well, there are two approaches, really.
1) You can go out and just try and have a bit of a jog around. This is what I did to start with, gradually building up the amount of time I went out for each week. If you can run for ten minutes or more without needing a break, then this approach is fine. As a beginner you want to be looking at running three times a week to optimise your rate of improvement, and never on consecutive days.
2) Follow a "Couch to 30 Minutes" type training programme. These are popular training schedules that combine short jogging intervals with walking intervals until you can run constantly for 30 minutes. If the thought of running fills you with dread, or if you can't run for more than a couple of minutes without getting out of breath, this is the way forward for you. A popular schedule is the one here from runnersworld.co.uk. I know a lot of women who got into running via this plan, and a couple have even gone on to run marathons! Same advice applies as above: as a beginner you should not run on consecutive days.
Top tips to keep you motivated:
- don't run too fast. This is one of the most common reasons people think they "can't" run. Slow right down, slower than walking speed if necessary at the start (I run slower than my hubby walks sometimes still!). You will naturally speed up as your fitness improves.
- if you feel like you're struggling, scale back the amount of time you run for (if going for option 1) or repeat a week on the training plan (if going for option 2). It's common to have good weeks and bad weeks, so try not to let one difficult week put you off.
- put your exercise clothes on as soon as you get back from work. You might still end up getting distracted, but you've got fewer excuses if you're already dressed the part!
- running buddies are awesome, and really help to keep you motivated, so ask around and see if anyone in your circle wants to make a go of it with you.
But I haven't a thing to wear!
As with any sport, the amount of kit available is enormous, and running clothes not generally being cheap you can end up spending a lot of money. When you first start you should wear whatever's most comfortable, and the only thing I would say is a must-have is a decent sports' bra (seriously, don't run without one. I'm an A cup and even I find it uncomfortable without).
Once you've decided that you're at least going to get past the first couple of weeks, there are a number of things that will increase your comfort, and therefore the likelihood of you continuing. I've listed them in order of what I consider to be priority.
- a good pair of running socks (example). These will reduce chafing and blisters (although unfortunately you will still probably get some as your feet toughen up).
- a good pair of running trainers. If possible you should get these properly fitted from a running shop. Look for "gait analysis" -- this is where they film your feet and ankles as you run on a treadmill, to see which pair fits and supports you best. Properly fitted running trainers can prevent discomfort and injury, and are absolute bliss to run in. These are my current ones, and they've yet to give me a blister. To give you an idea of price, my first pair of running shoes cost me £50, and my current pair cost me £90. There's often a deal to be had at this time of year, though.
- an exercise top made from wick fabric (example). These help transport the sweat away from your skin so that you're not wet and chafing.
Eventually you might want to think about tights, shells and wrist computers, but I'll talk about those in my next post.
I've heard that running can actually be bad for you. How do I stay healthy?
Running is a high impact sport and so puts a lot of stress on your joints and their connective tissues. During your first few months of running you should not run on consecutive days, until your body can handle it, and if you feel acute pain at any time, stop immediately and walk back.
That said, once you've increased your strength and stamina, you may find that, like many people, you can run far more regularly and suffer no ill effects (currently I'm running 5 days a week, and no problems so far). In fact, regular running has been shown to increase bone density (combating osteoporosis in later life) and runners tend to live longer than non-runners :)
In my personal experience, when I run regularly I sleep better, eat better and get fewer colds/viruses. In fact, conventional runners' wisdom is that you can go running even when ill, so long as it's "above the neck" i.e. sore throats, head aches and stuffy noses are all fine to run with. However, you should never run if your temperature is raised or if you have recently vomited or had diarrhea (due to the effects of dehydration).
If you have any longterm health problems you should of course speak to your doctor about it.
Can I run on a treadmill?
Yes. I know a woman who trained for her first marathon almost entirely on the tready, but you should be aware that the movement of the belt does help you along a little. To recreate the same level of difficulty as you would get running outdoors, you can set the incline to 1%.
Personally, though, I find the treadmill extremely boring, and boredom is a big reason people lose motivation. If you're lucky enough to live nearby some nice countryside or a park, do try running there -- exploring the outdoors is one of the great joys of running :) You'll soon see that runners come in all shapes, sizes and speeds!
This is awesome! When can I enter a race?
Races are great because they give you something to aim for. Once you can run for thirty minutes without stopping, you won't be far off being able to run 5km (3.1 miles) in distance -- that's a good time to enter your first race. In the UK, I'd highly recommend the Race for Life events, which are women-only 5k "races" that are incredibly friendly, well-run and (mostly) non-competitive.
Anything else I should know?
Plenty! But I'll try to restrain myself :) In no particular order...
Having something to listen to -- music, radio, audiobook etc. -- helps distract you, so try taking your mp3 player out on your run.
You don't need to carry water with you unless you're running in the middle of summer. Really. I only ever drink when I'm racing. Carrying a bottle is cumbersome and often used as an excuse for unnecessary walk breaks! Too much fluid can also cause stitch.
Don't eat right before running -- that way also lies stitch. Everyone's different, but give it at least an hour.
Stay visible, especially at this time of year. Run in lit areas, try and wear a light coloured top and think about getting some reflective armbands.
Stay safe -- run with a buddy, take your phone, let someone know which route you'll be taking.
Finally, try and enjoy yourself :D Remind yourself why you wanted to give running a go in the first place, whatever your reason was. The most effective form of exercise is the one you enjoy doing, because you'll do it more often.
And that's about everything I can think of for now. Feel free to ask away in the comments, though, if there's something you want to know. I can talk the arse off a hippopotamus when it comes to running...