4 TOP TIPS TO HELP YOU KEEP ON RUNNING
“In general, choose running gear that is comfortable and makes you comfortable being in it”
1 HAVE A GOAL IN MIND
Did you know that many free online courses contain almost as good learning materials as their paid-for counterparts? The main reason why the completion percentage is very low on them is not actually because they are subpar quality, but because they are free and have no deadlines.
An end point gives your efforts a purpose and keeps you on track. Want to start running? Want to be able to run 5k without panting three minutes into the run? Sign up for a 5k race in two or three months’ time.
And actually pay for the race now, too. Humans are simple creatures. We have a lot of biases, too. One of them is called loss aversion. And interestingly enough, loss aversion is a stronger bias than knowing your efforts will pay off significantly in the future.
This means that by undertaking a financial obligation, you are more likely to keep at your plan than without. Knowing that not going to the race will lose you £50 is more of a stimulus than knowing you will be able to run 5k comfortably in 12 weeks.
2 STICK TO THE PLAN
5k running plans are everywhere on the internet. Even the NHS has a nineweek Couch to 5k running plan for beginners. And truth to be told, most of the plans online are actually fine.
What you really need to do is to stick to a plan. Pick one and stick it on the fridge door. Find a race that’s close to the end date of your plan and sign up for it. Cross off each day on the plan as you go along so you can see your progress.
Even better: pair up with a running partner digitally. There will be days when you won’t feel like running, but if you have a partner egging you on and tracking their times alongside you, it can make you train.
Also, train consistently and not sporadically. If you are running three days a week, let them be Monday, Wednesday and Saturday, not Monday to Wednesday. Give your body time to adjust.
3 GET YOUR GEAR RIGHT
This probably goes without saying, but having a decent pair of running shoes and compression tights can not only help you avoid injuries, it can also boost your performance.
You don’t need loads of gear, though, so don’t raid your nearest fitness apparel store. Although running is a full-body workout, it will work mostly your leg muscles and put the most pressure on your joints below your waistline. Having well-cushioned running shoes, like the Asics Gel-Nimbus 21 or the Nike Joyride Flyknit, can help you feel less sore and recover more quickly.
Compression wear (such as compression shorts or compression tights) can improve muscle oxygenation and also make exercising feel like less of an effort. They can also reduce muscle fatigue by keeping your muscles nice and tight. In general, choose running gear that is comfortable and makes you comfortable being in it.
Another good way to improve is to get a reliable fitness tracker or running watch. They will help you have a better understanding on how you run and, most importantly, track your exercises so you can see your progress. They are also great tools to help you pace yourself better and keep your heart rate within a healthy range.
4 DON’T FORGET TO REST
Your muscles will grow, one way or another, when you start using them. Even doing only cardio exercises will make you stronger, and definitely leaner.
The muscle growing process, in a nutshell, is as follows: when you exercise, microscopic tears will appear on your muscles that will get repaired when you rest (especially when you are asleep). Your body will use protein to repair the tissues and, in the process, they will get bigger.
This means that without adequate amount of rest/sleep, your muscles can’t repair and therefore instead of getting stronger, you’ll just injure yourself exercising. Give yourself enough time to rest so you can maximise your efforts.
Also, always warm up before and stretch after your runs. Things like percussion massagers, foam rollers and resistance bands can do wonders, even if you just use them five minutes a day.