Running has been suggested as a great mode of training to enhance general fitness, as there’s no need for any special equipment and being a locomotive-weight-bearing form of exercise, there’s more adaptations than just cardiovascular.  Moreover, running outside is great, as we struggle with screentime and mobile devices, plus, if you are lucky enough to live near nature, running through fields and parks has been showed to elevate your mood, reboot the mind and you get a daily exposure of vitamin D – what’s not to like?!

If you are new to running, and if you are reading this you probably are, it can be somewhat daunting knowing where to start, especially if crawling online, as you’ll be exposed or have been exposed to a whole new vocabulary, for example, long-continuous training, interval training, HIIT – high-intensity-interval training, speed training, heart rate, training zones, core, injury rates, milage – this list goes on….

Therefore, to make life a little easier and to help with starting or should I say preparing for a running programme, this blog will look at some key points, and hopefully give you some practical points to get going.

1. Return on Investment. What do I mean? Before you rush to an online shopping page and buy the latest high-tech training shoe, which is lighter than air and has double layered cushioning as it claims to reduce injuries and makes your run a 4-minute mile, or you go and look at the best GPS to track your speed and distance, consider where you will receive more return on your investment! Unfortunately, novice runners are more prone to injury for many reasons, however, a consistent explanation for a high occurrence of injury is a change in load, basically going from nothing to a lot! It doesn’t really matter what you are wearing and what watch you have on your wrist, if you push too hard too soon, hello physiotherapy.  So, where to start? What’s a good investment? A minimal amount of training, as you can always increase.  Even more so, start with circuit training, resistance training, or from now I will refer to as strength training, as strength training has been shown to help prepare novice runners before upping the running milage.  Additionally, by performing regular-weekly strength training, this has also been shown to improve aerobic capacity.  Investment your time, effort and money into strength training and reap the rewards!

2. Don’t use running as a mode for losing bodyweight or dropping body fat. Yes, I know there will be a million hits, with everyone stating that burning calories leads to weight loss.  But the risk is high, as point 1, trying to lose weight with running is a very risky and time-consuming investment.  If you feel that you are holding onto a high amount of body fat, then it’s a change in lifestyle, nutrition, and then, again, a minimum amount of training.  You’ve probably guessed already, start with strength training, as this will help with resetting your insulin levels, plus, if you use multi-joint exercises, this again will prepare you for your running, when the time is right.  Win-win!

3. Don’t worry about running techniques, and the so-called best running technique, as you will find your own way as you run more. By eating well, and what I mean by that is eating food that contains a high level of nutrients, that can be meat, fish, fruit, or vegetables, if it contains nutrients, by definition, its food.  Perform your weekly strength training, remember to start with a minimum amount.  And, as you start to notice a change (return on investment), this could be that you feel generally better, more energy, dropped some bodyweight or bodyfat – all of this will prepare you for a long-term enjoyment of running.  As you start to run, as you’ve prepared well, your body (the system) will self-adjust, and your skill will improve (positive adaptation).  Your strength, skill, coordination and environment are all entangled, and your system will work it out, just by running – the law of specificity – you get good at what you practice.  But remember, the opposite is also true, if you try to start running and ill-prepared the system will still try and adapt, which may lead to injury (negative adaptation). 

4. Running training. If new to running, the method isn’t a large concern, as you will improve no matter what method you chose, this can be long runs, short runs, or intervals.  This is due to a training potential, as you are new to running you will get better, but this will decline as you improve.  However, and this is key, just like strength training, start with a minimal amount and gradually build.  Most online searches will suggest a 10% increase; but listen to your body and do what you feel.

5. Communicate with a coach. This can be face-to-face or online.  But open a clear communication method with a coach.  The coach will help, support and answer your questions.

Running is great for general fitness, specific skills, outdoor training and if running with a buddy, friend or in a club, also a great social interaction.  If you are new to running, consider your return on investment on starting your running programme or running journey.