Have you been inspired by the virtual London marathon? Or are you just starting out on your running journey and struggling with motivation? I’ve put together my top tips to help you become a runner who loves to run!
1. Know your motivation
There are so many reasons why people run, but knowing why it’s important to you is key. Write it down somewhere visible so on those days when you’re not feeling it, you have that push to lace up your shoes and get out of the door.
2. Set goals
Goals will help keep you focused. They can be short term (i.e. run for 1k, run in a new park) or long term goals (i.e. run 10km, do a trail run). Don’t be afraid to aim high, just make sure any goal is realistic for your experience.
3. Follow a plan which uses run/walk intervals
You can download a free online plan, like the Couch to 5k, join a beginners course with a running group, or work with a running coach. By having a plan you’re more likely to be successful in your running journey, as you’ll be increasing your running gradually, using a run/walk interval approach, and not overloading yourself.
Remember though it’s just a plan, sometimes life gets in the way so don’t feel demoralised if you have to miss a run through illness, family commitments etc, it happens to all of us.
4. Schedule your runs
Each week decide when you are going to do your runs and write it down. Are you an early bird or do you prefer running later in the day? There is no right or wrong time to run, find what works for you (probably avoid straight after a big meal though!).
5. Tell family and friends
Share what you’re doing with those close to you and ask for their support. You’ll get plenty of encouragement plus it helps with accountability.
6. Run with others
Join a local group/club, online running community or ask a friend along. Running with someone else or a group can help keep you motivated, especially when the days are shorter.
7. Run slow
With the rush of endorphins it can be all too easy to run too fast. Use the talk test - can you have a conversation when you’re running? If your breathing is heavy and you're not able to speak then slow down. You'll have a much more enjoyable run!
8. Allow time for strength and conditioning exercises
You don’t need to step anywhere near a gym, as these exercises can be done in the comfort of your own home. Running places huge demands on your body so incorporating exercises, particularly those that strengthen your core, into your weekly routine will help reduce your risk of injury. Doing some bodyweight exercises for 10-15 minutes a couple of times a week will make a difference. Yoga and Pilates are also a good place to start.
9. Invest in running trainers
Running in plimsolls or fashion trainers will be uncomfortable and likely lead to injury. You don’t need to spend a fortune. You can buy running specific trainers at your local sports/running shop or online. They will make a big difference to your enjoyment of running. Also for ladies a sports bra is a must.
Remember heading out for your first run is already a huge achievement. It doesn't matter how far or what speed you run. Enjoy the experience and let running be something you love to do, rather than a chore.
If you're interested in running coaching then please do get in touch at nic@nicheroncoaching.co.uk
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