If you’re new to running, or returning after a break, getting up to 5km can feel daunting.
We all know running is good for you, but a recent study suggests that the benefits are even greater than we thought. Running can reduce your risks of cancer, gallbladder disease, cataracts, cardiovascular disease, Alzheimer's mortality, and respiratory disease! If this sounds like a good deal, before you lace up your running shoes, explore our top tips to start your training on the right foot.
Make time for it
Set time aside for the run and take your time, just getting out and doing it is half the battle! Take your time and enjoy being out of the house and moving. If you’re struggling to find time, try waking up slightly earlier or taking some time out at lunch and head to your local park for a run. Remind yourself that running decreases stress, gives you energy, and provides some valuable “me time” in the midst of a busy day.
Get a killer playlist
Creating your perfect playlist can help you get in the zone and keep pace. It’s also the perfect opportunity to catch up on that podcast you’ve been wanting to listen to for a while, or your next Blinkist book summary. Just be careful to keep an eye out for cars, other runners, and pedestrians whilst you’ve got your earphones in!
Well-fitting gear
Speaking of feet, a good pair of running shoes is really important to support your feet through a run. They will prevent injuries, make the run more enjoyable, and improve your overall performance. The general advice is to replace your running shoes approximately every 300-500 miles, or around 500-800 km. Runna has a great in-built feature that tells you when you might be due for a new pair of shoes based on your recorded runs.
Stretch it out
Well done! You’ve finished your run. Before you shower or re-fuel, it’s important to stretch those hard worked muscles out. Stretching will help prevent injury, improve future performance, and ease any post-run pain. If you’re looking for some ideas, check out Total Rehab, the physiotherapy app that helps you build your strength, mobility, and confidence.
Remember to stay hydrated
Rehydrating after a run is key to proper recovery. Maintaining proper fluid levels in your body is key for muscle contractions, heart function, brain activity, and overall energy. After a sweaty run, you’ll likely need to replenish your electrolyte levels, which is where hydration tablets come in. Try delicious flavours from HUX or Styrkr to help your post-run recovery.
Don’t forget to plan something fun for after your run! Whether it’s some dedicated time to a good book, a bubble bath, a tasty meal, or Netflix, having something to look forward to on the run will serve as great motivation. You’ll also be full of endorphins so enjoy that post-exercise buzz!
