There are millions of pages out there if you search for learning to run (493,000,000 results to be exact!).
I’m no scientist but from simple research, it’s pretty clear that running can significantly improve physical and mental health. Running has been proven to reduce stress, improve heart health, and help with symptoms of depression. If you’re not clear on the key benefits or remain sceptical I’ve outlined 10 health benefits of running and jogging.
Humans have evolved to run, from surviving, hunting for good to a recreational and performance purposes. Raising your heart rate from resting to an active state will help your body to move oxygen and blood to your muscles more efficiently. In turn, this will help you burn more calories and lowers your cholesterol.
Running is running. If you are new to running or thinking of starting to run for recreational and/or health reasons I wanted to share a few tips to think about:
First Thing’s First
You should not care what anybody else thinks about your running! if you’re self-conscious walk, drive, cycle away from your home and wear a cap or woolly hat :). Perhaps a quiet country lane or wooded path were you’re unlikely to see many people! More importantly, though, nobody should know you.
Running Form
Remember your body may not be conditioned to run…yet. Even if you have good cardio levels, you’re asking for trouble trying to fly out the blocks. Start off with a 1-minute run, 1-minute walk strategy for 10 minutes to feel how your body reacts. From here you can build up over a number of weeks to increase the run time and decrease the walk time, at a point where you don’t walk anymore.
Humans can naturally run but it can seem confusing on how to hold yourself when running so try these key points:
- Aim to land your foot directly under you, rather than stretched out.
- Aim to keep your head up straight, like you’re balancing an apple.
- Aim to keep your up and down motion low, consider a shorter stride length to achieve this.
- Aim to keep your arms/elbows at 90 degrees, you’ll find they naturally go in-sync with your legs.
For a visual representation of good running form watch this video 😎
Build a Habit
If you want to be a happy runner and stay injury-free aim to build a habit. Do not feel you have to run everyday! Write down a plan to get you started for a few weeks and remember consistency is key. If this means 3 times per week then plan rest days between. The first few weeks could look like the below, you want to establish a habit and look forward to your next run, not exhaust and injure yourself:
- Tuesday – 1-minute run / 1-minute walk for 10 minutes
- Thursday – 1-minute run / 1-minute walk for 10 minutes
- Saturday – 2-minute run / 1-minute walk for 10 minutes
- Sunday – Rest/Alternative cardio like Biking or Swimming
Finding it Boring?
Grab your headphones and listen to music. Think through a problem at work. Plan out your weekend or next holiday. Reflect on your day. You’ll be surprised how your mind can wander if you let it. Want more inspiration, see my make running less boring post!
Finding self-motivation difficult?
Run with others! Family, friends or even join a local running club. Convince a friend to start running with you, the time will disappear! Search for a running club. All clubs are different ability groups so there is something to cater for everybody (they’re not all ‘elitist’).
Running with like-minded people is a great motivator, and having a time and a place to meet regularly holds you accountable. In addition, you can seek a running coach who will work within your ability and availability. These coaches can to keep you honest and accountable.
Progress takes time so don’t lose focus on the reasons why you started. It’s easy to give up but for only 20 minutes (1.4% of your day!) you can do something different.
Run with others
Build on your increased confidence, self-esteem and self-image, your social life will benefit. Surround yourself with like-minded friends and family, take your children on walks and small runs with you to share the experience.
One of the biggest social benefits of running is improved social life. Along with making new friends and social channels, you’ll develop greater empathy and social skills. It may seem counterproductive at first, trying to talk to somebody during a run but as your fitness builds, you’ll find it easier.
Release those natural endorphins! Perhaps you’ll spend the 1.4% mindlessly scrolling social media or watching boxsets but they’re not going anywhere. 😀
