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Blog Kick-start your running!

Kick-start your running!

running and walking group
running and walking group

Come on guys! Let’s not wait around or make up any more excuses, it’s time to face your fitness fears now. Read about our running guide, featuring some amazing tips for beginners and newbies. You never know – you may just surprise yourself.

1. Set realistic expectations

Like the old tale 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, and don’t feel down if you’re still struggling to run a solid mile after 6 weeks. Don’t put too much pressure on yourself either, 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, it is still an excellent form of cardiovascular exercise with great health benefits.

3. Invest in proper running shoes

Comfort comes first, right? Before you start pounding the pavements, make sure you have suitable trainers for your work out. 

4. Pace yourself

As with point number 1, don’t try and run at full speed on your first go and don’t try and run a full 5k. Start off at a steady pace that’s comfortable and try running for a minute then walking for two minutes, to gradually build your stamina.

5. Warm up and cool down

Make sure you warm up properly 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. Put it in the diary

If you schedule your running dates you’re more likely to stick to it, so commit your run to ink and paper. Why not involve others? Find a running buddy so you can encourage each other (practise running at a casual 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

Why not download an app to help you coach your run and track your progress too. You won’t believe it but there are 100s of apps on the market. 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 month?

If you’re looking for a plan that could change your life, why not speak to a Consultant today about how The 1:1 Diet can help you lose weight.