Want to start Running?

Don’t be afraid to start with walking before you start running.  If you’ve never laced up your trainers for a run before, ease into a consistent cardio routine by walking for about 20 minutes, three times a week.

What is your running goal and what do want to achieve? Do you want to Get faster or just start to run? The best advice is just get out there and enjoy the activity by progressing your walks into interval runs.  Try Week1Run1 of the couch to 5km programme to try the theory out.

Breathing - Use your breath to find your pace.  You might know how to run, but knowing what kind of pace you can hold is a whole different story.  New runners always start running too fast and then burn out and this could could kill the dream to run.  There are so many techniques to use but start out with 2 breaths in and 1 breath out, or find your rhythm.  We encourage the use of run talk run, why? This technique means you have to drop your pace and regulates your breathing.  Running will still feel a little uncomfortable at first and new runners should keep that in mind.  Your body has to play catch-up and it can feel like that for the first couple of runs, It does get better and your body adjusts.

“THE IDEA OF OUR PROGRAMME IS TO FINISH EACH RUN WANTING TO DO A LITTLE BIT MORE.”

Focus on time instead of distance.  How you measure your runs is totally up to you, but thinking in time instead of distance may be less daunting.  We run for 1 hour 20 mins for 10km, if we come in early, that’s a bonus.  When we do the couch programme we allow 45 minutes to allow every level within the group to achieve the run objectives.  The group is built to cater for all levels and not just the fast runners.

Bad runs - if you have a bad run, park it, and always think about your next run, if the following day run is a bad run then yesterdays wasn’t that bad.  Always be prepared to move on from bad performances.

Mixing up your runs - Once you can run for about 30 minutes non-stop, you can start adding intervals, which will help you improve your overall pace by switching up the stimulus on your body.  Always mix up your routes and try new places to run.

Finding a training plan that works for you - If you’re starting to run with the ultimate goal of completing an event, the right training plan will help you get ready for it.  It feels mentally good to have a plan and it will help you build up safely to avoid injuries and build the stamina for distance running.

Gearing up for running -  If there's one piece of equipment you need to successfully become a runner, it's a pair of good trainers!   Trainers preference is something that varies widely across individuals.  A trainer that may work well for one runner may cause issues to another.  Use running shops to help you select the right trainers.  The Gloucester Sports shop offers you a wide range of trainers and they will fit you by trying them out on their treadmill to measure your foot placement.  Don’t forget you need clothing for the conditions you run in, considering weather and the seasons you train in.

Running buddies - One way to keep up with your running workouts is to join a running group, or at least find a running buddy.  A running buddy can make all the difference when the going gets tough.  My buddies help with the social aspect of life and encourage me to meet my goals.  It can get lonely running on your own and a running buddy can challenge you to go the extra mile when the chips are down.

Remember why you are doing this - Runners hit the road for all sorts of reasons, some for fitness and health, others for mindfulness or to be social.  Keep your love of running alive, remember why you want to run the first place. “As your running experience grows, running will mean different things to you, and you will transition quickly from the couch to distances you can only dream about when you started. Whether your motivation is to complete a 5k, 10k or half marathon, enjoyment comes from finding your why, and going for it, define your goals and get out there or join our couch programme.

Try our taster session on Thursday 28th April 2022.  Meet at Sanger House, Brockworth at 5pm to try Week1Run1.