New year, new challenge! Get the low down on how to start your run journey with Up & Running, or check out the highlights here:
-
Start as you mean to go on: getting the right running shoes, athletic gear, and accessories helps you feel comfortable and ready to attack your new January running challenge. Remember, don’t run before you can walk; start slow, build up a strong foundation, and listen to your body when it needs to rest.
-
Consistency over perfection: setting goals and sticking to a routine are far more important than doing everything perfectly. Mix up your routes, keep your brain engaged, and make your runs fun to keep going.
-
Find ways to stay motivated: running with a friend, tracking your progress, and celebrating even the smallest of achievements are all essentials when it comes to staying motivated and completing the challenge you set for yourself.
-
Show up for yourself: overcoming challenges is hard, but if you are patient and show up for yourself - physically and mentally - it will be worth it. Remember to rest and recover too, with soft stretches and gentle walking to keep yourself moving.
Contents:
The calendar is turning once again, and January is nearly upon us all. And, with the oncoming promise of longer days, the call to lace up your running shoes and hit the pavement grows. But, if you’re a beginner, you may be wondering how to get into running in the first place?
Fear not, aspiring runners, this guide is tailor made just for you…
A beginner’s guide to getting into running
Whether you’re seeking a healthier lifestyle, need some stress relief, or want a new challenge for the year, starting your running journey in January can be incredibly empowering and fulfilling. But, if you don’t want running to go the way of other New Year’s resolutions (and fall off into the ether), you need to put in the work.
To help you make a plan you can be proud of, we’ve gathered some of our top tips to start – and keep – running for the rest of the year. Divided into four stages, we’re here to help you get into running this January (and beyond!).
Start strong
When it comes to a beginners running journey, you want to start strong. Putting your best foot forward helps to set you up for the rest of the year, and can make you feel more confident.
Gear up sensibly
First things first, you need to gear up; but sensibly. You don’t want to have all the gear, but no idea, so there are a few key pieces you should pick out to get started.
-
Running shoes: the right running shoes are essential. You want something comfortable, but supportive, especially when you’re just getting started. The way you run, such as how your foot falls onto the ground, will have a big impact on which shoes are right for you. As such, we recommend getting a gait analysis to help you choose the best running shoes for your style.
Top Tip: get a gait analysis at your local Up & Running store to help you understand the way you run – and speak to our experts on the ground to pick the best shoes for your new challenge.
-
Running clothes: even with the colder winter weather, running in January you’re going to sweat. Look for moisture-wicking, breathable fitness clothing that will help to remove sweat quickly and allow air to circulate over your skin to help you feel cool.
-
Running accessories: we’re not out here saying you should get everything pro runners have right at the beginning of your journey. But, investing in a good Running Backpack, Belt or Waistpack lets you keep the essentials (phone, keys, wallet) close to hand without distracting you on your run. And, if you’re running in the dark, don’t forget a hi-vis!
Interested in learning more? Check out our guide on How To Choose The Best Running Shoes.
Start slowly
Don’t run before you can walk. While this seems like some weird advice right now (isn’t the whole point to get into running?), you have to start slowly if you want to continue. Running isn’t something you can just begin and suddenly you’re doing it - you need to put in some prep work to build up your stamina.
One well-known strategy is the run/walk method, where you alternate periods of jogging and walking to improve your stamina and help your body get used to the right movements. Challenges like Couch to 5k are built on this, and for the first several weeks your January running will probably look more like January walking.
But that’s okay! Without trying to sound too cheesy, running is as much about the journey as it is about the final destination. Starting slowly simply means you will have a foundation to build on in the future.
Listen to your body
Always, always, always listen to your body. We cannot stress this enough. Everyone is different, so something that works for your friends (or people online) will not always work for you.
When you’re just starting out, it’s completely normal to feel a little discomfort. Your muscles are getting used to the new workout, and you’ll probably feel a bit sore afterwards before your body gets used to the exercise. But, sharp pain or persistent discomfort may be a sign that you need to rest more, adjust your routine, or seek a professional opinion.
Top Tip: if you have any questions or concerns, speak to your doctor or physiotherapist for personalised advice.
Building consistency
Getting started is (obviously) just the beginning. Now you need to actually keep it up. Building consistency relies on a range of factors, but is essential if you want to keep moving forwards and challenging yourself with every new run.
Set realistic goals
Consistency relies on continuous effort, but this doesn’t just happen. Setting realistic goals that you can work towards are super useful for staying motivated and help you to keep going. But, the key word there is realistic. Saying you’re going to run a marathon three months after you begin training, or that you’re going to just start running five times a week, is just not going to happen (not to mention that this would put a lot of strain on your body very quickly).
Instead, you want to set SMART goals:
-
Specific: setting a specific goal is better than something more general, e.g. training for a 10k rather than to ‘get better at running’. This gives you something concrete to work towards.
-
Measurable: having a specific distance, or time you want to run at gives you something to measure against and track your progress.
-
Achievable: you need to make sure your goal is actually possible. Expecting to run a four-minute mile (when professional athletes with literal years of training struggle to achieve this) isn’t realistic; whereas a 40-minute 5k is something you could definitely accomplish with training.
-
Relevant: make sure your running goal is relevant to what you want to achieve. If your overarching goal is to run a marathon, setting several goals for shorter distances would be relevant for your progress.
-
Time: putting a time on your goal gives you something to work towards, e.g. 10 weeks to run 5k. This gives you a deadline to help keep you accountable.
TL;DR? Establish running goals that align with your current level of fitness and let you grow and learn. Starting with manageable targets that gradually increase in difficulty or frequency gives you a starting point.
Stick to a routine
It takes time to build a behaviour into a habit. The average is about two months, but it can be anything up to a year before you’ve really locked in your new habit. So, if you want to keep up with your January running well into the rest of the year (and beyond), you’ve got to stick to a routine.
Routines, like running at the same time/day per week, teach your brain to expect the activity, which makes it easier to continue doing. Of course, your routine is unique to you. If you’re an early bird, getting up and heading for a run could be the best way to start your day; or, if you like to sleep in, running after work can help you transition out of work mode.
Top Tip: laying out your running gear the night before, or morning of, your workout primes your mindset and removes obstacles, making it easier to jump into your run without putting it off.
Mix up your routes
Even if something is to become routine, it doesn't mean it needs to be boring. Varying your running routes and exploring new paths keeps your brain stimulated and helps stave off the boredom – while also offering new challenges like hills, uneven terrain, or sprints.
Switching terrains also keeps things interesting. Pavement can be harder on your joints, but often flatter with fewer trip hazards; sand is soft, but shifts a lot so it tests your balance; running in the woods can be softer, but you’ll need to watch out for tree roots and branches.
Staying motivated
We’re not going to sugarcoat it: without the right motivation, exercise can be pretty boring, and it can be easy to lose motivation.
But it doesn’t have to be! Running with music, an audiobook, or a podcast can be a lot of fun, and there are several ways you can stay motivated to keep going…
Find accountability
In the early days, staying accountable to your running goals can be tricky (just five more minutes anyone?). So, one of our tips to start running is to find an external source of accountability.
Running with a friend, or joining a local running group, can provide some much-needed motivation and accountability. Knowing someone is counting on you can be a powerful incentive to stick to your routine. Plus, it’s nice to have others around you going through the same thing. Running can be incredibly social, and having a supportive running community around you is amazing for motivation and support.
Track your progress
Part of staying motivated is knowing how far you’ve come from the beginning - and you can only do that if you track your progress. Looking back and seeing how your times have improved, or your distance increased is hugely rewarding, and makes it much easier to keep going.
To measure your progress, we recommend using a Fitness Tracker or GPS Running Watch. Not only does this measure distance and time, but it can also monitor your training efficiency so you can make the most of each step.
Celebrate every milestone
What comes hand in hand with tracking your progress? Celebrating the results!
When it comes to keeping up your morale, you’ve got to celebrate the small victories along the way. Whether it’s completing your first mile without stopping, or running for an extra five minutes, acknowledging and taking pride in these achievements can go a long way in keeping up your motivation.
Overcoming challenges
Even once you know how to get into running, you will face challenges. What is important is how you react to them.
Patience is key
Rome wasn’t built in a day: and neither is your endurance. When you start getting into running, you need to be patient with yourself and trust the process.
Obviously, this is easier said than done, and it can be frustrating in the beginning when it feels like you aren’t making any progress. But, all we can say is stick with it. Your preparation, your consistency, and your routine will pay off over time, we promise.
Mind over matter
You won’t be motivated every single day. It’s the truth, and it’s not something you should feel bad about or shy away from. On these tougher days, it’s important to remind yourself why you started, and focus on how good you’ll feel after completing your run.
Top Tip: it can help to think of motivation not as a feeling, but as an action. Stop waiting for motivation to suddenly come to you, and let your habits generate it instead.
Remember rest and recovery
Rest is productive.
You cannot overlook the importance of rest days; your body needs time to recover from, and adapt to, your new levels of activity. So, make sure you plan rest days into your training schedule and use this time to recharge and prevent burnout or injuries.
Top Tip: recovery doesn’t always mean no activity at all. Gentle stretching and slow, gentle walking can be considered active recovery; where you’re doing some form of movement during the day to help keep your muscles freer from tension.
The Run Project with Up & Running
Now you’ve got the know-how for getting started, what about a dedicated challenge?
The Run Project is a six-week challenge that helps you start your January running journey with a community that runs with you at every step. Get amazing personalised guidance from Coopah’s run coaching app that is fully tailored to you, and loads of advice from your pals here at Up & Running.
What are you waiting for? Put your best foot forward and Sign Up today!
Embrace your running journey with Up & Running
Ready to get started? Discover the best Men’s and Women’s Running Shoes right here at Up & Running. Shop now for Online Sales, or head into your local store for help from our fantastic customer service teams…
Want to keep reading? We think you’ll love…
The Kit List Essentials for Your Next PB | Eat Your Way Through Winter Training | Running as an Older Athlete: You're Never Too Old!
