The ultimate plan to help you get started the right way and never want to stop!
2023 is well on its way now, and if you are still finding yourself on the couch most afternoons and evenings, bingeing on series and chips, wishing you had the energy (and the courage) to start running, promising yourself tomorrow is the day you start – then this one’s for you, soon-to-be fit friend!
Running is an amazing sport. It has the power to change your body, change the way you think, and change your life.
The moment you start running – your body might hurt, you might be out of breath, and it might feel a little overwhelming – is the same moment that your life will change for the better.
Our guide on how to start running at home:
1. Just get up and start
Don’t worry about going and buying the right gear, the most expensive shoes, or kitting yourself out “the right way” in order to start running. As long as you have a decent pair of running shoes, socks, a comfy pair of shorts, and a breathable shirt, you can start running!
The biggest thing when you start running is to make it a habit. Every morning or every afternoon, put on your running shoes and hit the park, road, or treadmill. Even if you walk a lot, it doesn’t matter. Do what you can, the point is that you do it!
2. Enter a race
Whether trail running has always excited you or you want to run that road race in town in a few weeks’ time – enter it! By entering a race, you automatically become invested in running and have something to work toward. If you are just starting out, then enter a 5km race and not the longer distances.
3. Don’t be afraid to run and walk when you first start out
There is nothing wrong with running and walking. The trick is to start and finish every run for the first 10 weeks with 5 minutes of walking. Runner’s World suggests the following run/walk plan:
- Week 1: 2 minutes running/4 minutes walking
- Week 2: 3 minutes running/3 minutes walking
- Week 3: 4 minutes running/2 minutes walking
- Week 4: 5 minutes running/3 minutes walking
- Week 5: 7 minutes running/3 minutes walking
- Week 6: 8 minutes running/2 minutes walking
- Week 7: 9 minutes running/1 minute walking
- Week 8: 13 minutes running/2 minutes walking
- Week 9: 14 minutes running/1 minute walking
- Week 10: Run for 30 minutes!
4. Try to run at least 2 to 3 times a week
To start running on the right track, it’s important to set realistic targets and avoid overexertion. While consistency is key, pushing yourself to run every day right from the beginning may lead to physical strain and even demotivation. It’s crucial to listen to your body and avoid pushing it to the point of pain. Instead, aim to run at least 2 to 3 days a week initially.
This allows your body to adapt gradually and reduces the risk of injuries. By incorporating rest days between your runs, you give your muscles time to recover and rebuild, which is essential for long-term progress. Remember, running should be enjoyable, so find a pace and schedule that works for you, and gradually increase the frequency as your fitness level improves.
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5. Get your technique right
Proper running technique is essential for maximising efficiency and reducing the risk of injuries. While experts have different opinions on the “correct” way to run, here are some pointers that can help improve your form:
- Keep your head straight: Avoid looking down at your feet while running. Instead, focus your gaze about 30 metres ahead. This helps maintain proper alignment and prevents unnecessary strain on your neck and upper back.
- Watch your posture: Maintain an upright posture with relaxed shoulders. Avoid slouching or hunching forward, as this can restrict your breathing and lead to muscle tension. Keep your chest open and engage your core for stability.
- Relax your hands: Allow your hands to lightly cup, as if holding a delicate object. Avoid clenching your fists or letting your hands flop around excessively. Relaxing your hands promotes overall relaxation and reduces tension in your upper body.
- Lean forward slightly: Lean forward from your ankles, using your body weight to propel you forward. This slight forward lean engages your core and helps you maintain momentum. However, be cautious not to lean too far forward, as it can strain your lower back.
- Keep your hips facing forward: Maintain a forward-facing posture with your hips. Avoid excessive twisting or rotating movements, as they can lead to imbalances and potential injuries.
- Control your knee lift: Focus on a natural and relaxed knee lift while running. Avoid excessive bouncing or lifting your knees too high, as it can waste energy and put unnecessary stress on your joints. Strive for a smooth and efficient stride.
- Land on the middle of your foot: Aim to land with a midfoot strike rather than landing on your heels or toes. This promotes a more even distribution of impact forces and reduces the risk of injuries. Additionally, try to land lightly, minimising the impact with the ground.
- Maintain a compact stride: Keep your feet underneath your body and avoid overstriding. Taking overly long strides can lead to inefficient running and increase the risk of injuries. Instead, focus on a quick turnover and maintaining a comfortable stride length.
Remember, mastering proper running technique takes time and practice. Focus on one aspect at a time and gradually incorporate these pointers into your running form. It’s also helpful to seek guidance from a running coach or join a running group for personalised feedback and support. By improving your technique, you can enhance your running efficiency and reduce the risk of common running-related injuries.
6. Stay motivated and keep at it
Maintaining motivation is crucial for a successful running journey. It’s normal to have off days or feel like you’re not progressing as quickly as you’d like. Remember, every athlete experiences highs and lows. The key is to stay positive and committed. If you miss a day, don’t dwell on it—focus on restarting the next day. Consistency is key, and even small steps forward count. Set realistic goals, find ways to make running enjoyable, and consider tracking your progress. Remember, the most important thing is to keep going and embrace the journey.
7. Prepare for a hunger you have never known before
When you start to properly get into running, you will notice that you are hungrier than normal. This is because of your body burning more calories when you are running. Make sure you eat healthy snacks – here are some great ideas. And, if anything goes wrong, like a knee injury or a bad fall, make sure you have health insurance that pays you before you see your doctor (that’s us, Oneplan Medical Insurance, we do that).
Your health family,
Oneplan
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