Running: Beginner's Guide

The great thing about running is that it is a form of exercise that is accessible to all. Unlike with a gym membership or a fitness class, you don't need to pay, you don't need a car or public transport and you don't need an encyclopaedic knowledge of different movements. One foot in front of the other is the standard, unchanging movement. Admittedly, running is not the exercise for someone looking to build muscle. But it is great if you are looking for fat loss, or as an exercise for those just starting their fitness journey this year. I love running - the feeling of achievement and sense of freedom you get from long distance runs is like no other.

For those of you looking to start outdoor running for the first time, you are probably thinking about what kind of things you might need. What kind of shoes? What kind of athletic wear? What should I bring with me? How do I carry my phone and keys? How on earth do I start when running for 30 seconds leaves me sweaty and winded? I've had all these questions myself, and 18 months later I have some answers which I hope you find helpful!

How to get started?

Compared to most other forms of exercise, it is very easy to start running. Just head outside and do your thing. That being said, here are some tips on form and on workout structure to keep you running long-term.

• Download a Couch to 5k app - I cannot stress enough how much this helped me. It got me from struggling to run for 90 seconds straight to struggling to run for 40 minutes straight 😅  I used this app.

• Get a tracker - Whether it's a free app or a more expensive fitness watchBecause I started rowing before running, I've had a Fitbit since the start. If you are seriously committed to fitness I would highly recommend getting one - I'm really happy with my Fitbit Charge 2. I personally wouldn't spend the kind of money that Apple are asking for for their Apple Watch, but I guess if you have $300+ dollars to spend, you do you. But really, a Fitbit will give you the same stats as an Apple Watch, is more compact, and is significantly cheaper. The same can be said for Garmin products - I haven't used them personally, but they seem to do what it says on the tin for a good price too. If you are looking for a free tracker, there are plenty of running apps available for both iPhone and Android. I know a lot of people use the Nike running app, but I personally liked using Runkeeper. 
  
  
  
  
  

• Form advice - Form is important for preventing injuries. There are four key things to remember when it comes to form. First, keep your stance straight - don't slouch or lean backwards while running. Second, your feet should not extend out from under your body as you run. Your feet should always land straight under your body.  Third, land on the centre of your foot. Not the heel, not the ball - the centre. Because of my ballet background, I used to run on the balls of my feet. I lasted about a week before I got an injury that didn't heal for a good three weeks. Fourth, keep your elbows close to your side as you run. Not pinned to the side, but quite close is advisable. 

PROTIP: Did you know that if you move your arms back and forth faster, you will run faster? This is a great way to keep pace when you get fatigued.

• Listen to some music - this is so important for lasting you through runs. I used to listen to the handful of songs I had bought on iTunes, but once I started doing long runs, Spotify became my best friend. I can't run for an extended period unless I distract myself from the fact that I'm running and exerting energy 😂  Podcasts and audiobooks are also good alternatives.

The Running Shoes/Clothes Guide:

There are so many different athletic wear brands out there today, all trying to convince you that they have the best product on the market. It can get overwhelming. Here's my guide to what active wear you should buy and my running shoe recommendations.

Running Shoes - The most important piece of advice that I could give you is to have your stride tested. Lots of sports shops do this nowadays. If you go to a shop that sells all different brands of shoes, it's more likely that they'll give you a shoe because it is right for your stride, not because it is Nike, or Adidas, or whatever. My analysis revealed that my feet roll inwards a bit when I run (ie my arch could be stronger), and the Brooks shoes (the Ravenna 7)that were subsequently recommended to me are amazing. With my old shoes, I got minor injuries/aches and pains quite regularly, but I haven't had that problem with my Ravennas *knocks on wood*.

Running Socks - After getting the right shoes, wearing the right socks is the next most important thing for preventing injury (especially on longer runs). I ran a 10 km with my compression running socks and then again with ordinary sports socks. What a difference it made! My feet were quite sore when I ran without the compression socks, and with the compression socks I barely felt anything. If you can't afford to buy a good pair of running shoes, at least buy a pair of running socks with compression. It is much cheaper obviously, and will go a long way to prevent injury. Even just one pair can be enough - you can hand wash them so they are always ready to go and you don't have to wait till your next load of laundry.

Athletic Wear - fit is the most important thing. Some people use this same line to promote expensive athletic wear, but I will be doing the opposite. Cheaper athletic wear is just as good, if not better! I have tried leggings from all the major brands, and have tried more pairs of Nike running-specific leggings than I care to admit. None of them fit me properly. They were all too loose in the waist and too tight in the legs, which was surprising for me because my legs are the area where I need to build muscle. The place where I bought a lot of my activewear is ... Gap. Yes, The Gap. They had a few 40% off sales where I bought leggings and tops. Some of the leggings aren't a perfect fit either, but they were still a 9/10 in fit and are much cheaper than Nike or Adidas for instance. From Gap, I have one pair of black, thermal, regular rise leggings and one pair that are a mix of black/grey/white and are high waisted. The latter fit me better but the plain black leggings are so light and great for running.