Training for the London marathon (Sunday 23rd) is going well. If you’re inspired to run, Personal Trainer and Fitness Expert Emma Bord Share her top 8 tips
There is no doubt that running can have extremely positive effects on both mental and physical health, increasing fitness levels, reducing stress levels and improving the immune system.
Despite these well-known benefits, actually getting started can be difficult, fraught with fear, and lacking in confidence. Even so, it doesn’t have to be this way.
Running is a simple sport without equipment
In fact, running is a simple sport without equipment, you are not limited to a specific day or time like when taking a fitness class for example, and you do not have to rely on anyone. other to get up and go.
By following some simple steps and putting in place a workable plan, your running journey can begin and you will likely fall in love with the sport.
Here are some of my top tips on how to get started…
Tip #1 Have the right mindset
First and foremost, have the right mindset, stop doubting yourself that may have hindered you from running in the past, and focus on thinking that you are a runner, you can run and you will run.
Focus on the first act of putting one foot in front of the other, regardless of speed, time, distance, anyone else around you and with that you are on your way.
With this mindset idea, think about your why: why you chose to run. Keep this in mind as you start out as a way to motivate yourself.
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Tip #2 Find a time that works for you
Find out if you’re a morning, day, or evening runner. There’s no right or wrong answer, but finding the times that work best for you will help you plan your runs and complete them in turn at the times that work best for you, helping you hit your stride. achieve more goals in life.
Setting realistic goals for the time you have and scheduling your runs at a convenient time will make you less stressed and a part of your routine.
Tip #3 Start with a short run
As a new runner, it can be overwhelming at the thought of running a full 20 minutes or a mile, so consider interval warm-ups.
Break down your run into chunks whereby you run for a specific time and then have a recovery time while walking: e.g. run one minute then walk one minute, repeat 10 times .
As you become more confident and fitter, you’ll be able to increase your running time to the point where you can run all the way without taking a break from walking.
The Couch to 5km app is a great way to gradually build up this interval structure and has proven successful with lots of new runners who know it could be the key to getting you through. run the London Marathon someday.
Tip #4 Get yourself a good pair of running shoes
As mentioned, one of the great things about running is that you don’t need a lot of equipment to get started, however, a good pair of running shoes is a smart choice to help you run comfortably, avoiding the risk injury and make the most of your running performance to reach your goals.
Investing in a pair that fits your feet will also help you maintain good posture while running, reduce stress on various joints of your body, and maintain good shape and alignment.
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Tip #5 Planning
To stay consistent, improve, and avoid the injury that can result from pushing too hard or too fast, a plan is a great idea to keep you on track.
Whether this is a certain number of runs per week, a specific amount of time or distance to cover each run, or a pace to aim for, having an intention will help you stay motivated with your run. your own, especially as you see yourself making progress.
This planning can also involve choosing a race as a more solid goal, anything from a 5km race to a marathon. This may seem daunting at first, but it’s a great way to stay focused and consistent on your running schedule while also helping you stay more purposeful.
Tip #6 Consider using an app or joining a running community
This is a great way to reach out for support, motivation, and find others who may be at the same point in their journey as you. Connecting with other runners can help you build confidence, get advice and feel part of a community to get out and share both the challenges and excitement of running. your set.
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Tip #7 Be disciplined with your stretching, recovery, and self-care
To avoid burnout or injury, it’s important to stretch, recover, and certainly not overdo it. So make sure you’re making time for post-run stretching, active recovery like walking or swimming, and also incorporating rest days.
By taking care of your body, you’re more likely to maintain a failure-free, long-term running plan that will motivate you to keep going.
In terms of self-care, it’s important to make sure you’re properly energizing and hydrating both before, during, and after your run so your body can better meet the demands of physical activity.
Tip #8 Make it fun and enjoyable
This could be through planning nice routes to run, or saving specific podcasts to listen to during your run, so they’re fun and you look forward to spending time on your feet, Explore the world around you and listen to something that belongs to you. of interest to you.
Of course, running can be tough and challenging, especially when you’re starting out, but distract yourself with things that can bring you joy and excitement throughout your journey. .
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