Running and Getting Started

Lots of people want to try and run and just don’t know where to start or get to the start line.  My first advice is don’t miss the opportunity.  Second is don’t compare yourself to other’s that are already running.  I have seen this so often, especially with any new starters joining the couch to 5km programme, they simply don’t think they can do it, however you are so wrong.  It’s not about speed, it’s not about distance, It’s about succeeding in your time at your pace. Here are a few tips to help.

Getting prepared, this is so important before starting.  Get a good pair of training shoes that fit and are comfortable.  Have the right running kit for the time of the year, but also remember it’s a journey that will see you train through various weather conditions.  Make sure you have good socks so you don’t suffer with blisters.  Always make sure you take a mobile phone with you and let people know where you are running.  Download any apps that will help you with your training, I.e. couch to 5km apps (OneYou) STRAVA to track your progress and any podcasts to take your mind off running if you need a distraction.  I normally listen to either BBC Gloucestershire or heart radio, you might even catch me have a sing off on route.

First thing to start your running journey, is start at week one run one on the OneYou app.  Even though you don’t complete 5km during these runs, I would recommend that when you finish the run, continue walking to cover the  5km distance to get used to it from day one.

Warm Up............ Start every running workout with five minutes of walking to prepare your body for the demands of running. Start out at an easy effort and progress to a purposeful walking pace by the end of the five minutes.

Run/Walk.......... Alternate running until you hear your breath, and walk until you catch your breath.  The couch to 5km programme will give you that structure.  Follow the programme but if you feel you are not progressing, repeat the run until you feel comfortable to continue with the next stage.  You can do this programme on your own but having a running buddy will help or join the running group with the Health&Hustle and receive the support and coaching to help you.  You will also meet other new runners who are in the same boat and you can connect with with group through our WhatsApp group.

Finish Happy.......... Let’s face it: If it hurts, the chance of repeating the activity again are slim to none. When you stick with a plan that is based on your body and avoid pushing for a certain time or pace, you end up finishing happy. When you’re happy, you want to do it again and again. Running happiness leads to consistency and develops into habit.

Go Slow.......... Be the tortoise as Angela Willan keeps telling us.  Keep your running effort easy and this will become habit over time. In other words, don’t try to break the world record, keep it easy and one step above your fastest walking pace.

Cool Down.......... Invest in five minutes to cool down and gradually bring your body back to its resting state. Like the warmup, it bridges the gap between running and reality and aids in the recovery process.

Finally the last run in the couch to 5km is a 30minute run where you are expected to run 5km.  Here is the reality check, I run about a 36 minute 5km and have no ambition to run in it in 30 minutes.  Why? I am comfortable doing this in this time and run 4 times a week. I do this for my physical and mental health wellbeing.  Some will run fast and some will run slow.  Just being able to run will help your healthy lifestyle, how you get there is your choice but at the end of the run you will gain the confidence and improve week on week.  Tempted to join me at the start line? Do it, and meet us in Jan 2021 for our next couch to 5km programme.