How to Start Running From Scratch
/How to Start Running From Scratch.
Essential Tips for a Non Runner who wants to be a runner!
Embarking on a running journey can be a transformative experience, offering more than just physical fitness. Running is an accessible and inexpensive way to exercise, improve strength and get fit; all you need is a pair of trainers and your running kit. It doesn’t require a gym membership and can be done anywhere and fitted easily into your routine.
At SLJ, we understand that starting running for the first time can seem dauting, so here are crucial tips to enhance your running experience and maximize your progress.
Invest in the right running kit.
Your running journey starts with a good pair of trainers. Head to reputable retailers like Up and Running in Sevenoaks, where knowledgeable sales assistants assess your running gait, guiding you to the perfect pair. Remember, quality gear doesn't stop at shoes—invest in a well-fitted sports bra from brands like Sweaty Betty or Lulu Lemon.
Protecting your breast tissue is as essential as choosing the right footwear.
Warm Up and Cool Down Rituals
Your exercise session needs to have time allocated for a warm-up and a cool down. You need to ensure that you and your muscles are warmed up in order to supply them with oxygen. A cool down will allow your heart rate and breathing to return to normal and will prevent you from feeling dizzy and experiencing pain. Cold muscles will not benefit from being stretched, so use your warm-up time of 5-10 minutes to focus on light aerobic exercise (we call this dynamic stretching) such as a brisk walk to prepare you. At the end of your session finish with a walk for approx 5 minutes prior to your static stretches.
Start Slowly and Progress Steadily
It’s really tempting to go off too quickly but we urge our runners to avoid setting off at a pace they can’t keep up. Instead we begin with a walk/run approach, gradually increasing your running intervals.
Our next Beginner Jogging Course, starting in January 2024, emphasizes fitness and power walking before introducing running. Consider a structured approach, like a 1:5 ratio of running to walking, adjusting as your stamina builds. Patience is key; rushing the process can lead to exhaustion. Listen to your body and adapt the plan to suit your pace.
Prioritize Posture and Technique
Maintaining proper form is crucial for injury prevention and efficient running. Try to ensure that when you are running you land in the middle of your foot, landing on your heels or toes can cause injury.
Keep your feet pointed forwards and your eyes ahead of you. Often we see runners staring down at their feet. You need to be aware of what is ahead of you so that you don’t fall over or run into anything!
Keep your neck, shoulders relaxed and your elbows at 90 degrees.. Avoid swinging your arms and don’t clench your hands into a ball. You want to keep your body as relaxed as possible.
Don’t stretch forward or backwards and ensure you have a neutral spine and your core engaged. When shoulders sag or the body slumps it can indicate fatigue.
When you feel tired and this is causing you to lose your form and posture to cease running.
A well-maintained posture ensures a smoother, more enjoyable run.
Diversify Your Running Surfaces
Constant pounding on hard surfaces can take a toll on your body. Running in parks or on trails and footpaths where the ground is softer, can help to prevent injuries.
We vary our running routes at SLJ to ensure our runners experience a variety of differing surfaces, we love to make use of the varying terrain at Knole Park and the beautiful surrounding areas that we are fortunate enough to have on our doorstep.
Strengthen Your Support System
Running isn't just about putting one foot in front of the other; it's a full-body experience. Dedicate time each week to supporting exercises. Squats and lunges can be great for improving leg strength, while core exercises like planks strengthen abdominals and lower back. Our online fitness classes are designed to complement a running regimen.
Embark on your running journey with confidence, armed with these sensible actionable tips.
Join our upcoming Beginners Jogging Course in January 2024 at SLJ, where we're not just guiding beginners; we're cultivating a community of empowered runners.
Lace up, hit the pavement, and discover the joy that running brings to your life. Your transformative journey awaits!
🏃♀️✨ #RunWithSLJ #RunningJourney #EmpoweredRunners #FitnessAdventure #BeginnersJoggingCourse2024
o Remember– don’t overdo it! Whilst you are training, if you feel exhausted, tailor the plan to suit you, you don’t want to walk before you can run (literally!) Listen to your body and your breathing, if you are gasping for breath and dragging your body, then it means you are pushing yourself too hard.