5 easy tips to take your very first steps into running

As the temperature turns cooler, it’s perfect running weather, and as such, those looking for some long-distance medals head to start lines across the country.

And, if you’re based in the capital, you may well be supporting a friend/colleague/housemate running the Royal Parks Half this weekend.

The picturesque route winds through (you guessed it) London’s Royal Parks, including Hyde Park, Green Park and St James’.

It’s hard not to feel inspired – so if you’re thinking about dusting off your trainers, and taking your very first steps into running, here’s everything you need to know.

Make sure you have supportive footwear

First thing’s first – you need to get those treads right. Spending hundreds on the most expensive brands won’t necessarily get you the best shoe – you just need to make sure the ones you’re wearing are adequately supportive.

‘Your trainers are key!’ says Laura Bannister, a personal trainer and running leader from LKB Fitness. ‘As a beginner, just avoid trainers like Converse or Vans – you need ankle/foot support.’

Not sure what you need? Try a free online gait analysis tool through sportshoes.com or Brooks. These will analyse your technique and advise accordingly, but you don’t need to pick the exact brand they suggest – use the results to inform your choices.

That way, you can improve your performance and avoid any injuries which will undoubtedly keep you off the track and away from those PBs.

Ease yourself in

Programmes like Couch To 5K are an accessible way to get started. The app is free, and slowly builds you up to that first milestone. The reality is that you won’t be able to run for miles straight away – that requires training.

Remember to slow down, too – avoid jetting off like a rocket. ‘So many run too fast initially,’ Laura says, urging the importance of finding a pace.

‘Make sure you can hold a conversation whilst you’re jogging. Not chatting the whole time – but capable of small talk,’ she adds.

Be consistent

As with any new thing, running will become easier if you’re consistent in your commitment.

To hold yourself accountable, you could assign specific ‘running days’, head out with a friend or even join a running club.

Trialling different times of the day can help, too. ‘Work out when your best time to run is,’ Claire Gleave, founder of maternity activewear brand Natal Active, advises. ‘If you find your sweet spot timewise, you are much more likely to make it part of your routine and stick to it.’

Set yourself small goals

If you’re out on a run and struggling, keep that consistency going with a few mindset techniques. ‘Give yourself small goals by using lampposts, or trees. Make every one ahead your small goal to get to,’ Laura advises.

Immersing yourself in your surroundings – whether concrete pavements or rolling hills – can also serve as a welcome distraction.

Start now!

There’s no time like the present – starting your running journey in the spring can help you to toughen up for the path ahead.

‘No one likes running in the cold, dark winters. If you start out then, you’re much more likely to give up,’ Claire says. ‘Run when the days are long and the weather is good so you are ready to tackle the winter when it comes.’

The Royal Parks Half Marathon, presented by Royal Bank of Canada takes place on Sunday October 8. 2024. To register your interest for 2025, visit their website.

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