Running for beginners

It’s seems like runners are everywhere you look these days. The park, the high street, the treadmill… The world is overrun with runners. And with good reason. It’s a great way to keep fit, it’s cheap and it’s really sociable. But while it’s one the most accessible sports out there, it can still be intimidating if you’re new to lacing up those trainers. Plus, when dark cold nights become the norm, lounging in front of the TV can suddenly seem a more appealing option.

If you’re keen to get out there, but need a bit of a shove to get going, you’re in the right place. Check out our top running for beginners tips for getting started, then get those kicks on and hit the pavement!

1. Get some good trainers
You don’t have to spend a fortune on them, but a well-fitted pair of shoes will make all the difference to your run. Head to your local sports shop and ask them to do a gait analysis (to analyse your running style) and suggest a suitable pair.

2. Plan your route
Get the maps out (goodrunnignguide.com has a great mapping function) and plan your run. Don’t go nuts or try to break any records on your first outing. Aim to run about 2.5K to 5K if you’re already pretty fit. If you haven’t run for a long time or don’t do much other exercise, take a quick turn around the block, then see how you feel. Feeling good? Do another lap and build up from there. If you haven’t done any exercise before try running for one minute then walking for a minute and set yourself small achievable distance goals. Running to the end of the street is a great first goal if you’re a total fitness newbie.

3. Find a running buddy
Finding a mate to run with is a great way to get started. Having someone to chat to and someone to make you commit to getting out there is a great way to boost your motivation. Try to pick a reliable buddy who won’t cancel last minute and choose someone who’s a similar fitness level, so you can pace yourself sensibly. If you’re mates aren’t the running type, head to a local running club to find like-minded fitness fans. Sweaty Betty and Sweatshop both run weekly clubs, and many sports centres and gyms offer some sort of running activity.

4. Plan your playlist
A great soundtrack is the perfect motivating tool, plus it can help you pick up the pace. Choose upbeat tunes that will lift your mood and ensure you keep your legs turning over at a decent rate and compile them in a playlist on your iPod or MP3 player. Aim for 20-30 minutes of great tunes and include a few hero tunes near the end to ensure you’re motivation is still sky high as you push through the final few yards!

5. Up the style stakes
Ok, so it’s definitely not essential, but a few new pieces of a kit will ensure you look hot and feel fab when you’re out pounding the pavement. Sweaty Betty, Asics and Lexie all offer some stylish running kit. A shower-proof jacket, some sexy shorts and some brightly coloured running shoes are our top picks.