It’s so great seeing so many people out running at the moment. All shapes and sizes, ages and people who wouldn’t normally be running are taking to the parks and giving it a try. It’s so inspiring and really great to see.
Running is excellent cardiovascular exercise burning a lot of calories in a relatively short amount of time. You even continue burning calories after you finish your run! You don’t have to be sprinting to get the benefits of running. In fact, gentle jogging has proven benefits and can assist with weight loss and transform your body shape if done consistently. It’s definitely transformed my body shape, since I started running consistently 15 years ago, and I can’t live without it now.
Why running is good for you:
Coupled with the added benefits of being outside in green space, running is one of the best forms of exercise you can do for your mental health. It makes you feel happier, gives you energy, reduces anxiety and depression: all very important especially at the moment. Running also helps aid sleep, concentration and reduces the impacts of ageing and it even reduces your chances of getting cancer.
People worry about their knees and joints and the stress and strain running causes but if done sensibly, and with the right footwear, you can protect your knees and joints and actually strengthen them through running.
It’s also completely free and can be done at any time of day for whatever length of time so it’s one of the most flexible types of exercises if you have a busy working day or young families to look after at home.
Top 5 running questions, for beginners, answered
Lots of friends and family members are asking me about running at the moment so i thought I’d write about the 5 most common questions I get asked and provide my insights:
1. What running shoes should I wear?
It’s important to get the right footwear and ensure you are supported especially when you start running. Wearing old trainers will risk you developing shin splints or other pesky injuries which can take ages to heal and recover.
There is debate out there about the best trainers to wear and lots of experts swear by the virtue of flat footed trainers or barefoot shoes. I haven’t tried these but there is evidence showing how good they are for our natural pronation and balance. However if you are just starting out I’d go for some trainers with more support to start with you can always gravitate to barefoot running later.
It’s important to ensure you have checked your pronation to know whether you need to get extra support in your shoe or not. It’s tricky at the moment as it’s impossible to get to the shops to get a proper trainer assessment (usually shops like Runner’s World will do a treadmill assessment for you and advise). When advising a friend recently I discovered there’s a simple test you can do with a bowl of water and a dark piece of paper or an A4 manilla envelope. See the instructions here for how to work out whether you need a cushioned, support or control shoe.
Often you need to get trainers half a size bigger than you normally would be. I’d steer away from the fashion brands and stick with the running specialist shoes if you are able to although Nike and Adidas do do some good specialist running shoes. My favourite brands are Brooks (mine are ravennas) and Asics (the gel nimbus range is good). Saucony and New Balance also do some good running trainers.
Good trainers can be expensive but I justify it as the sport is otherwise free. I’d spend at least £60 if you can. It’s a worthwhile investment to make sure your feet and legs are supported properly. One tip is to see if you can get the older versions of the latest versions as they are usually the exact same model but a cheaper earlier version.
It’s also really important to make sure you are wearing a good sports bra girls!
2. How do I start running if I have never done it before?
It’s super important to start slowly and build up gradually. Very few people can get out there and run 5 or 10k without preparation and training. Even if you can do this it’s not sensible as you risk serious injury. Combining stints of walking with running to start with is always the best way to start. You then build up the running part and gradually reduce the amount of walking you are doing.
For example, your first run you might go out and run for 1 minute and walk for 2 and then repeat 3 x and then you gradually move towards running for 2 minutes and walking for 1. Eventually you will be able to eliminate the walking part completely. The NHS couch to 5K app is a great way to start if you aren’t sure how to build up slowly on your own.
3. How often should I go running?
This question depends on what other forms of exercise you are doing, what your daily schedule is like, what your other commitments. I’d say as a general rule try to aim for 2 or 3 runs a week if you can. This will allow your body to adjust to the new movement and also give you lots of recovery between runs. Try to go every other day with a break inbetween to rest or do another form of movement.
4. I hate running: how do I learn to like it?
Most people hate running when they first start it. This is totally normal. Your body won’t be used to it and it will be screaming at you to stop. On your first few runs you might feel as though it’s absolutely awful and why would I ever do this again. I promise it will get easier.
It takes persistence and dedication to teach your body to like running. Research shows that it takes about 6 weeks for the brain to adapt to liking any form of exercise. But if you stick at it you will reap the rewards.
Even the most experienced runners have days where they do not like running. Instead of giving up they accept that some days it’s harder than others and they move on to the next run and it’s usually a lot better. There’s not always an explanation either.
Some people find it helpful to listen to music or podcasts when they run to distract them or pass the time and others prefer to be completely in tune with their surroundings and their breath. I’d advise trying out different things to see what you like. There are loads of whacky ideas out there like apps which make you imagine you are being chased by zombies!
Also experiment with whether you want totrack your routes using a watch or an app. It’s all personal preferences and there’s no one right way to do it.
5. When’s the best time of day to go?
This very much depends on your personal preference. Some people like going running first thing in the morning as it wakes them up and makes them feel good all day. Others prefer breaking their day up and going out at lunchtime to energise them. After work is also a great time as it might provide closure from the working day especially during lockdown.
The only time i would advise not going running or doing other forms of intense exercise is later in the evening 1-2 hours before you go to bed. It can energise you and may interfere with your circadian rhythm meaning you struggle to sleep and can then be counter-productive.
So what are you waiting for! Get your trainers on, get outside and try it. It might be just what you need to help you start to feel your best self and thrive.
If you’d like a bespoke running training plan, or a coaching session to get you started, then do get in touch and I’d be happy to help.
