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Across the world, people have adopted running as an effective and rewarding way to improve their fitness. The physical and mental health benefits are huge, and getting started is as straightforward as lacing up your running shoes and stepping outside.
However, if you want to get the most out of your runs and boost your health and fitness, you might find the following tips helpful.
The benefits of running
Running is one of the most accessible sports in the world, and gives us a chance to get outside, clear our minds, and strengthen our hearts and lungs. But the benefits of running extend far beyond the obvious.
For example…
It can promote healthy joints and bones
It’s a common misconception that running can wreak havoc on joints, especially as we get older. But studies have shown that those who run regularly are less likely to develop arthritis as they age.
When you run, your quads and hamstrings become stronger and help to stabilise the knee joint. The ROS also says that higher-impact exercise is better for bones (running is moderate-impact) because it stimulates bone growth and increases density.
It may decrease the risk of type 2 diabetes
Research shows that aerobic exercise can increase the body’s sensitivity to insulin, improving how efficiently it can regulate blood glucose levels. So, by exercising regularly and maintaining a healthy weight, you could cut your chances of developing type 2 diabetes in half.
It might improve memory
Studies have shown that those who build up exercise over weeks or months are more likely to have improved memory function. It’s thought that regular exercise increases the size of the brain’s hippocampus, which is responsible for learning and memory.
You can read more about the effects of exercise on the brain in our article: How exercise can lead to better brain health.
It’s often a form of stress relief
Running can be just as beneficial for mental wellbeing, as it is for physical health. When we exercise, our brains release endorphins – natural mood boosters that help us feel happier and more relaxed.
Some people also find running liberating because it allows them time to think, problem-solve, and focus on the present moment.
How to get started with running
1. Choose the right running shoes
The most important investment to make before your first run is a decent pair of running trainers. A comfortable, supportive pair of shoes will not only make your runs more enjoyable but also reduce your risk of injury or blisters.
With so many different types of running shoes out there, it can be tricky to know where to start. But there’s a shoe out there to suit every foot, and you can find yours by asking a couple of simple questions.
Road running trainers
If you’ll generally be running on pavements (or the treadmill), road trainers are usually your best option. These are the most common running shoes. Their cushioned heels make them highly shock-absorbent to protect joints from the impact of running on hard, flat surfaces.
You can browse different types of road trainers on Amazon.
Trail running trainers
If you’ll be running off-road on muddy tracks, nature trails, or beaches, trail trainers are a better option. They have better ankle support, a firmer sole, and a deeper tread for improved stability and traction. While the sole is pretty rigid, the tread is highly flexible, which helps your feet and shoes adapt to uneven and unpredictable terrain.
Trail trainers can be worn on pavements, too, but may not be as light or as comfortable, and are likely to wear down much more quickly. Various types of trail trainers are available on Amazon.
Hybrid running trainers
If you think you’ll be running on both pavements and off-road tracks, or you’d like the option of both, then you could opt for a pair of hybrid running trainers. They offer enough shock absorbency, grip, and stability to make them suitable for running on a much wider range of surfaces.
How to find out your pronation
Once you’ve decided what type of running shoe is right for you – road, trail, or hybrid – you can start thinking about other features that you’d like your running shoes to have, based on your foot type and individual running style. This is where it helps to know your ‘pronation’ (also known as ‘gait’). Don’t be put off by this running jargon, as it’s much more straightforward than it sounds.
In a nutshell, pronation describes the way that your foot strikes the ground with every stride, or more specifically, how much your foot rolls inwards, outwards, or flattens out. Many sports shops offer a free gait analysis by having you run on a treadmill for a few minutes to assess your stride. If you’re unable to visit a sports shop, you can also determine your own pronation at home.
The video from Wiggle below explains the different types of pronation – neutral, overpronation, and underpronation – and shows you a technique you can do at home to find out yours.
When choosing a running shoe, it’s usually best to go into a sports or specialist running shop, so that you can get advice from staff, try on different trainers and make sure they fit properly. If you’re unable to visit a sports shop, your next best bet is to buy your running shoes online from a reputable retailer, following the criteria set out above.
Try not to settle for a running shoe that doesn’t fit right, just to avoid going through the online returns process. To get off on the right foot, it’s better to put time, effort, and patience into finding the best shoe for you.
Note: If you’re someone who’s in between shoe sizes and can’t seem to get a shoe that fits right. Or, if you feel that you still need extra support in your running shoes, it’s worth investing in a pair of insoles.
2. Choose your accessories
So you’ve found the perfect pair of running trainers for your foot type. What now?
The next step is to consider what else you’ll need to feel relaxed and comfortable while running. There are many running accessories out there, but we’ve selected a few below that we consider most important.
Comfortable, lightweight clothing
Running can be a sweaty business, so it’s important to wear clothes that will help you stay cool and dry in all weathers. In recent years, synthetic fabrics like nylon, polyester, and spandex have become popular choices for activewear. This is because, in warmer weather, they don’t stick to skin when they become saturated with moisture, so they won’t leave you chafing or damp. They keep you warm and dry in colder climates and are easy to layer up.
Note: It’s best to avoid cotton or any other materials that absorb moisture and stick to your skin as they can quickly cause chafing (especially on your nipples and inner thighs), which can make for an uncomfortable start to your running journey.
Hi-vis clothing
It’s also worth investing in high-vis clothing to wear when running at night or in gloomy weather, especially if you’ll be running near a road.
For something lightweight to easily throw over your running gear, check out the selection available on Amazon – with some costing under £5.
Socks
Believe it or not, socks can make or break a run. It can be nearly impossible to feel motivated when your socks are sliding down in your shoes or rubbing against your toes or the balls of your feet.
For this reason, it’s best to buy specialist running socks, which are breathable and have extra padding under the areas that take the most of the impact, like your heel, arch, and toes.
Running socks (unlike everyday ones) have a distinct left and right foot. It’s also important to make sure that your socks aren’t too big or too small; otherwise, they’ll be more likely to rub or slide down your foot.
If you’re unsure where to start, check out this guide by Runner’s World.
Music
If you plan to listen to music on your smartphone when you run, the next thing to consider is where to put it so you can run comfortably. In an ideal world, you’ll want to run hands-free. Amazon sells a range of running armbands to hold your phone. They’re lightweight, comfortable, and will keep your phone nice and dry.
It’s also worth considering which earphones you’d like to use. If you’re running near a road, it’s strongly recommended that you don’t run with conventional headphones, as you’ll struggle to hear the traffic. Everyday headphones/earphones often aren’t waterproof either and can slip out of your ears as you start to sweat, so it’s worth investing in good-quality wireless earbuds or running headphones.
Wired has produced a helpful guide on the best wireless earbuds for any budget. It’s worth reading if you’re unsure what sort of brands are out there.
If you’re running near a road, it’s strongly recommended that you don’t run with conventional headphones, as you’ll struggle to hear traffic. Alternatively, you might like to invest in bone conduction headphones. These sit on the outside of your ear and work by sending sound vibrations through your cheekbone and into your inner ear. Because they don’t cover your ear cavity like conventional headphones, you can enjoy music or podcasts and also listen out for potential hazards.
Runner’s World has an up-to-date list of the best bone conduction headphones.
3. Establish your running style
When you start running, you might wonder whether you’re doing it right. How should you be holding your arms? Is there a correct way to breathe? How fast should you be going? The answers to these questions will become clearer in time, and everyone is different. A style of running that works for someone else may not work for you.
Generally, a few basic things will help you get the most out of your runs and avoid injury. In the video below, Brad Kearne from Mark’s Daily Apple shows what makes up a proper running technique, no matter your experience level or running goals.
It can also pay to spend some time experimenting with your breathing and finding out what works best for you, especially if you suffer from side stitches. Anna from The Running Channel offers some helpful tips on breathing in the video below, including how to practice deep, belly breathing and how to time it with your music.
Above all, the most important thing you can do when you run is to relax and try to enjoy it. If you’re worried about your style or the run itself, you’ll be more likely to tense your muscles, which can affect form and lead to things like tension headaches and injury.
4. Set yourself small, manageable goals
If you’re new to running, it’s best to start by setting realistic and manageable goals. Remember, slow and steady wins the race! The NHS offers a Couch to 5K programme that’s designed to help you run 5 kilometres in nine weeks.
Each week, the programme will coach you through three runs, which are broken down into walking and running segments. This gradual approach stops it from feeling like an insurmountable task. You can download it as an app on your Android or Apple smartphone.
Once you start making progress, you can challenge yourself using apps like Nike Run Club and Strava. These use your GPS to track and time your run, which can be great if you want to start beating your running time or build a routine. You can also connect with your friends, keep up with their progress and congratulate each other on every completed run.
5. Find out how you run best
How you run is completely up to you. For example, you might want to treat your runs as a chance to be alone with your thoughts and work towards specific goals, or to connect with others and have some fun.
You could also join a running community. This is a great way to commit to running regularly and meet plenty of like-minded people. Run Together and Beginners 2 Runners, for example, have been set up to bring runners of all ages and abilities together. You can search for your nearest running community and get information about how to join and where to meet.
6. Don’t forget to stretch
One of the most important things you can do both before and after a run to enhance your performance, prevent injury, and reduce stiffness is to properly stretch.
Stretching before you set off will increase your flexibility and range of motion and help you get the most out of your run. And stretching afterwards will give your muscles a chance to warm down and help prevent stiffness later on.
Runner’s World has published a helpful guide on how to stretch before and after a run – with videos showing you exactly how to perform each move.
If you’re looking for some extra tips on improving your flexibility, check out our strength and stretch classes over on Rest Less Events.
Is it safe to run every day?
When you’re new to running, it’s best not to run every day to allow your muscles a chance to recover. Consider running two or three times a week while you build up your strength and stamina.
While some experienced runners run daily, everyone is different, and it’s not usually advised to jump from nothing to running every day without building up to it. It’s important to listen to your body, know your limits, and not overdo it.
Bonus tips for getting started with running
Hopefully, by now, you’ll feel a bit more confident about going for your first run. But before you begin, here are a few extra tips that might help.
When deciding what and when to eat beforehand, remember that everyone is different. While most people avoid running on a full stomach, some prefer to eat nothing at all before a morning run, while others might have a light breakfast, wait an hour, and head out.
Eat something small and sugary about 30 minutes before you head out for a run. This could be a couple of jelly babies or a glucose tablet to give you a quick energy boost.
Consider resistance training to supplement your runs, focusing on your core and legs. The muscles in these areas, such as your glutes (bum) and hamstrings (back of the thighs), help to power your runs. So generally, the more in tune you are with them, the more control you’ll have over your runs.
Enjoy your runs. It’s important that running doesn’t feel like a chore. If it does, it can help to approach it from a place of gratitude – for example, “I get to run” rather than “I have to run”. Sometimes the sense of enjoyment might not necessarily come from the action of running itself, but from the progress you start to see as you get fitter.
Don’t be disheartened if you have to stop midway. Running progress isn’t always linear. One day, you might leave your house feeling really tired and surprise yourself by sailing through a six-mile run. Another day, you could leave the house feeling great and find yourself having to stop after two miles because you’ve got a stitch. Your runs can be affected by multiple factors that aren’t always directly related to fitness. It could be what you’ve eaten, how hydrated you are, or whether you’re dealing with difficulties in your life.
Be kind to yourself, no matter what the outcome of your run is, and be proud that you still went out there and did it. One golden rule in running circles is that it’s always better to go for a run than not to, regardless of how short it is.
Drink little and often in the lead-up. It’s important to be hydrated before a run, but it’s generally not a good idea to guzzle loads of water before you head outside. Having a full belly of water can be uncomfortable and distracting. It’s also much more likely to give you a stitch or make you feel an urge to go for a wee partway through.
Take it slow. When you first start out, try not to rush the process. If you’re aiming to complete a 5K, for example, try to focus on completing the distance first before worrying about speed.
Final thoughts…
Running is popular worldwide and has well-documented health benefits, but that doesn’t mean it’s for everyone. Try to challenge yourself to go for at least four or five runs before you decide whether it’s something that you want to commit to regularly. You might surprise yourself.
And above all, try and have some fun with it – especially when starting out. Be kind to yourself, and chances are, you’ll enjoy it much more.
Have you recently taken up running? Do you have any helpful running tips that you’d like to share with others? We’d love to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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