Learn how to run

I used to think I wasn't 'capable of running'. my body 'just isn't built for running', and that running was 'for sporty types' or for people who just love cardio. I never thought I could do it.

I was so wrong. Please read my guide to running: 

You CAN do it. 




1. Trainers (As in 'sneakers'/'runners'): 

Go to a running specialist shop and have them analyse your gait. Most running shops will do this, it takes 2 minutes and is free. They film you running for 10 seconds on a treadmill then slow mo your feet to see how they land as you run. This will let you know whether you should be getting a neutral stance trainers or something to offset outwards/inward leaning feet. 

Go for geeky trainers that are supportive for a beginner. You will here all different things about trainers - like barefoot style trainers will little support for a more natural run, and to build up strength in the feet. But this is not for a beginner. You will suffer shin splints, swollen feet at first. Go for good support and BUY YOUR TRAINERS HALF A SIZE BIGGER THAN NORMAL. You will thank yourself. And me. Your feet swell when you run with the impact of running. Buying a size the same as your everyday shoes will cause you to have numb sore tows and aching tendons in your feet. 

Asics and Mizumo are good brands. Nikes are definitely  pretty, but to start with, you want maximum support and function over fashion. 

 


2. Starting to run 

Your aim is to learn how to run 5k, or 3.11 miles without walking. 
I would recommend a plan like Couch to 5k if you are good at following plans. 

However, I taught myself to run a 5k by practising running AS SLOW AS POSSIBLE. If you think your running slowly, then go even slower until it feels silly. That is how you should be running. As fast as a speed walk but with running 'motions'. No matter what I want you to get 5k in even if you only jog for 10 minutes of it and walk 30 minutes. 

Get in the habit of finding a route that is 5 kilometers long. Don't worry at all about timing. 

Slowly as you push yourself, you will be able to run/walk/run/walk. Don't give yourself set times to do it in. Push yourself on the running and when you literally cannot anymore, go a bit longer... THEN walk fast for 3 minutes then go again. 

Eventually you will be able to run this whole 5k. It took me about 2 months going running a couple of times a week. 

As a newbie, you will make the mistake of going too fast and getting out of breath and wondering why you can only run for 1 minute. You need to sloooooooow jog/fast walk for ages. Running isn't sprinting. Running means slow jogging for newbies. 

And ditch the treadmill.. nothing beats running outdoors.. it's a better workout, way more interesting, varied, challenging, rewarding and real. 

 


3. Getting your cardio up: 

Combine running with high intensity cardio. For me this was a ridiculously fast paced DVD, like Turbo Fire. You need to feel like your heart is going to break and your throat is raw with breathing so much. You must stress your cardiovascular system. It worked wonders for my endurance. 

 


4. Troubleshooting: 

You want to stop running because your legs ache = You need to practice running more to get your leg muscles used to it. 
You want to stop running because your lungs are going to explode = Your cardio levels need to be improved (see tip 3). 

Had a bad run? You still lapped everyone on the couch! 

 


5. The Best Tip In the World: 

Sign yourself up to something. There will be free running clubs near you, races etc etc. Do your research. 

Throw yourself in the deep end and sign yourself up to a race. Do it. I know you may thing running isn't for you, you may not be good at it yet. But I promise you, once you sign yourself up to a 5k race, especially if its for charity, you WILL make those training sessions. I ran Race for Life in 33 minutes and raised £300 for Cancer Research UK. When I signed up (1 month before), I could only run for 8 minutes. 

 

6. Get your routine: 

Try running in the morning. Get up before you have to get ready for work. You can do it. 
Set a playlist so you are not fussing with changing songs 
Get a Heart Rate Monitor to calculate calories and HR 
Get Map my Run on your smart phone and itll tell you how many miles youve done in what time as you listen to music. 
Buy nice running clothes so you feel better about running. 

 


7. But most importantly... 

Just get out there and run. By the time you've started running, you won't have any excuses not to.