The ultimate run guide
Inspired by the London Marathon? It’s never too late to start running, says Hannah Britt
This Sunday will see more than 48,000 people take to the streets of the capital to run the London Marathon, a spectacular feat of human endurance where people of all ages and abilities take on 26.2 miles.
If you’re feeling inspired you certainly won’t be alone. Google searches for “how to start running” spike year on year after the event.
And if it’s tempted you to lace up your shoes for a run, read on, because our experts are here to help.
Here, two of the UK’s top running gurus reveal how it’s done.
WHY RUN?
“Running is a great stress reliever and a natural antidepressant thanks to endorphin release,” says Holly Stables, ASICS UK & Ireland FrontRunner Community Manager (asics.com).
“Research shows it can take as little as 15 minutes to feel the benefits.
“Running improves self esteem and helps you to sleep well at night.
“Getting out into nature and the open air sets you up for the day – and even makes you more productive. It can be meditative, or social, and is a great way of making friends and catching up in a different way.
“And the best bit? Running is something you can start at any age. Anyone can have a go, be it a walk/ run, slow jog or sprint.”
READY, STEADY, GO
Step one: support your feet “When it comes to kit, you really just need a good pair of shoes that provide foot and ankle support, and are right for your running gait and style. A running store will assess and suggest which ones,” says Holly.
“A supportive bra is a good idea too, along with a decent pair of socks.
Cotton socks can rub and form blisters.”
Step two: fuel up
“The right fuel will provide the energy you need for your run. So try and have something nutritious to eat before you head out,” says Holly.
“Think simple carbs: toast or a bagel with peanut butter, jam or banana.
“Some people can go straight out the door after eating, while others will need to wait a while for their food to settle.”
Step three: begin “The thing that stops most people running is because they find it hard, so make it achievable for yourself and start slow,” says Holly.
“Try the NHS app, Couch to 5k. Download it for free, and follow the nine week walk-to-run plan that’ll have you running 5k without stopping within that time.”
Step four: be consistent
“Consistency is key, especially when you first start running,” says Holly. “Making your runs a habit, part of your routine, will see you stick to them long term.”
Step five: stay motivated
“Have a plan, whether that’s Couch to 5k, that you want to do a Parkrun, or run with your granddaughter – something to look forward to and plan for,” says Holly.
“It doesn’t matter what standard you are. Having a goal helps.
“Or, get a dog. He doesn’t care if you’re tired or it’s raining – he needs to go out.
“It’s about making running and movement a priority.”
FIND YOUR RUN TRIBE
The walk/runner “If you’re a beginner, running for a long chunk of time can be too much. You’re just not used to it,” says Holly.
“Having walk breaks gives you time to get your heart rate back down.
“Also there’s nothing wrong with getting to a steep hill and walking up it. A lot of people say you’re not a runner if you walk, but this isn’t true.
“What’s more, a walk/ run can be sociable too, allowing you to chat as you move.”
The thought runner “Running can help with thought processes, focus and decision making,” says Holly. “It allows you to be with yourself and think deeply.
“Time alone can be really precious, especially when we have such busy lives, families and social lives.”
The mindful runner “Did you know that running can be a form of mindfulness?” asks Holly.
“Working out your route and noticing the scenery around you grounds you in the present moment.
“As you go out consistently you’ll be able to watch the seasons change.
“What will you notice around you?”
The competitive runner “Sometimes it’s nice to change things up and be a little bit competitive, and this doesn’t have to be in a race,” says Holly.
Try speed play – which is running along the road and then speeding up between the lamp posts.
“By changing what the run is about, making it a little bit harder, you will get fitter.”
The social runner “Running can be really sociable, and agreeing to meet someone to run with helps you to stay accountable – you’re more likely to get out there and do it so you don’t let them down,” says Holly.
“Running with someone else also makes it go so much quicker.
“Whether with one person or 100, it’ll be over before you know it. So is there someone who could be your run buddy?
“Elsewhere you could join an athletics club, or your local Parkrun (parkrun.org.uk) which organise group runs every Saturday, to meet like minded people, make friends and run together.”
‘‘ Change things up with speed play, speeding up between lamp posts