A beginner’s guide to get into running

Many fitness fanatics and endurance enthusiasts agree that running is central to a fitness regime. The repetitive nature of running breeds discipline. But if you aren’t a runner, how do you get started? Well, it’s the start of summer and almost the start of a new year. So why not make it your new year’s resolution? Nice weather makes everything easier, even when motivation is low. Next, however, is the hard part. Starting a new sport or activity can feel overwhelming to rookies, which is why we’ve written this guide to help you take your first steps.

1. What is your aim?

Knowing what you want to get out of exercise helps keep you disciplined in the long term. Are you looking to lose weight? Complete a marathon? Or simply improve cardiovascular fitness? Everyone is different, and that’s okay. Identifying your fitness aim gives you a goal to work towards and can motivate you to hit the road on those days you don’t want to.

2. Create a long-term goal

Having a set target gives you something to look forward to. Sign up to a 5km, 10km or half-marathon in several months time and begin building short-term goals along the way to help you reach your ‘Everest’ goal. Having a timeline in place keeps you looking forward and gives a purpose to your training.

3. Training plan

Now you know your fitness aim and have a long-term goal, it’s time to strap on your running shoes and head out onto the tarmac. Your chosen goal will help you dictate how often you should train. To begin, running 2-3 times per week is suggested with 2 shorter runs and one longer one. You shouldn’t stop when you’re tired. Instead, try to push through the pain barrier for an additional 10 minutes. This new normal will become easier over time and will allow you to incrementally increase running distances and difficulty over time.

4. Running vs walking

The first run is the hardest. It will get easier as your body gets used to it. Rather than walking when you’re tired, add some structure by planning out your runs. Run for 1-5 minutes and then walk for 1-2 minutes (based on your fitness level). Over time you can increase your running times and reduce your walking times.

5. Rest days

Getting fit can become addictive and overtraining is a real issue that can cause injury or burnout. A reminder that your body requires rest in order to recover. At least 2 rest days per week is a good idea when starting a new fitness routine. To aid your recovery, Cairnhill Physiotherapy offers several services to help keep your body in top working condition. Injury and fatigue can damage your regime and keep you out of action. One treatment is massage therapy, which stands as a highly respected holistic healing method practised across the world. Massage therapy, as a health care approach, sits within the wellness model and aims to support clients in harmonizing mental, emotional, and physical needs.

Contact our team now at Cairnhill Physiotherapy to help put a treatment plan in place to help keep you fit and healthy this summer.