New Year, new regime. It’s time to face your fitness fears head on and hit the ground running with your health goals for 2017. Follow our guide to start running below, featuring some amazing tips for running beginners and newbies.
1. Set realistic expectations
Like the old fable of the tortoise and the hare, when it comes to starting out with running, slow and steady wins the race. Don’t expect to be smashing 5km runs in your first week, don’t be discouraged if you’re still struggling to run a solid mile after 6 weeks. There are no hard and fast rules, and you should listen to your body and go at your own pace.
2. Learn to walk before you run
If you’re not used to doing any form of exercise start off building your fitness with walking, walking is still an excellent form of cardiovascular exercise with great health benefits. Check out our guide on walking for fitness to get you started.
3. Invest in proper running shoes
Before you start pounding the pavements, make sure you have suitable trainers for your work out. They should fit, support you, and be suitable for running.
4. Pace yourself
As with point number 1, don’t try and run at full speed on your first try and don’t try and run a full 5k. Start off at a steady pace, you shouldn’t be so overexerted that you couldn’t hold a conversation. Your pace should be comfortable, try running for a minute and walking for two minutes, to gradually build your stamina.
5. Make sure you warm up and cool down properly
Warm up before you start running with a brisk walk for around 5 minutes. At the end of your run walk at a more casual pace for another 5 minutes to allow your body to cool down. Don’t forget to stretch afterwards too.
6. Schedule your running days
If you put your run into your diary you’re more likely to stick to the appointment, so commit your run to ink and paper. Why not involve others? Find a running buddy so you can encourage each other (and practise that running at a conversational pace mentioned above!) – aim to run 2-3 days a week, and ensure you schedule in rest days to allow your body to recover too.
7. Get tech-savvy
There are 100s of apps on the market that can coach your runs and track your stats – get downloading to help you on your get fit mission. Couch25k is one of the best apps for getting you started. On ‘Map my Run’ you can get detailed statistics of your runs so you can start following your improvements, you can also connect with friends which can give you extra motivation.
Is starting running on the agenda for you this year? Download and print off our fitness planner, fill it out, stick it up and getting fit in 2017!
Let us know what your fitness goals are in the comments below.
If you’re looking for a weight-loss programme to accompany your new fitness regime, why not speak to a Consultant today about how Cambridge Weight Plan can help you lose weight.
Fitness planner printable – click on the image below to download it!