Invest in Good Shoes: While fancy gear isn’t essential, a quality pair of running shoes can make all the difference. Look for affordable options at local sports shops or head over to second-hand platforms like Vinted for some great bargains! Your feet will thank you for the comfort and your purse will be just as happy.
Wear clothing that makes you feel comfortable: You don’t want to be spending your first run adjusting uncomfortable clothes. Any gym /sportswear will do – although for us ladies – I’d also recommend a decent sports bra! If you’re running at night or in low light, it’s a good idea to wear anything reflective or highly noticeable for safety. Feeling self-conscious? Pop on a hat — trust me, it helps divert your attention from passers by, who are probably only staring because you’re amazing!
Walk – don’t run: While it may be tempting to sprint as quickly as you can, it is better to take things slow and steady. Try a brisk 5-minute walk as a warm-up, followed by a run/walk plan. For instance, try running to one lamp post and walking to the next. Finish with another 5-minute walk as a cool-down and stretch at the end. By gradually increasing your intensity, you reduce the risk of injury. There are some excellent free Couch to 5K apps available for beginners. If you fancy a more tailored plan check out Runna – this is what I use, I rate it – code RWR2 will give you 2 weeks free!
Find a good route: Find a path that suits you and that you’re familiar with. To start, I recommend a flat and circular route, so you must complete the entire loop. If you run past your house, the temptation to head back and put the kettle on will be too strong! Take advantage of parks and public spaces, which often provide safe and scenic routes for your workouts – but remember to be considerate of other users.
Set realistic goals that align with your current fitness level: Take it step by step, gradually increasing your frequency and distance/duration as you become more comfortable. Avoid the temptation to immediately double your distance after completing a mile. Instead, gradually increase your distance: 1.25, 1.5, 1.75, 2 miles, and so on. For beginners, aim to run 2-3 times a week for 20-30 minutes each time, including warm-up and cool-down periods.
Embrace and celebrate every milestone: Whether it’s conquering a longer run or hitting a specific time goal. You’re out there, giving it your all, and that deserves a big celebration!
Listen to your body: Pay attention to how you feel during and after each run. It’s normal to experience some muscle soreness and fatigue, or even a stitch. If you feel intense pain or discomfort, take a break and allow your body to recover. Pushing too hard too soon can lead to injuries. On the other hand, if you feel good and can go a bit further, go for it! If the plan feels too challenging, modify it to suit your capabilities – it’s totally fine to incorporate a few extra seconds/minutes of walking.
Stay hydrated: Always carry a small water bottle during your runs. Proper hydration is vital for maintaining energy and preventing dehydration.
Practice patience: Instant results aren’t guaranteed, and you may not master it immediately, but don’t give up – you’ll soon notice and feel the benefits.
Find a running buddy: Running with a friend is fun and keeps you motivated. If you can’t find a willing victim, look for local running groups or communities that offer free group runs or training sessions. Not only will you gain motivation and support from like-minded individuals, but you might also discover running buddies to keep you accountable.
Discover Parkrun: These free, weekly, timed 5km runs take place worldwide. They’re open to everyone, safe, and easy to participate in. Don’t feel intimidated, there is no time limit and no one finishes last! They take place every Saturday at 9 am. You can find one near you by visiting their website – just be aware you will need to register in advance!
Keep track of your progress: Use free running apps such as Runkeeper to track your efforts. This will keep a log of your distance covered, pace, and overall improvement. Seeing your achievements over time can be highly motivating and help you stay committed.
Remember, the key is to start slow, listen to your body, and enjoy the process. Running can be a fulfilling and accessible form of exercise, even for beginners on a budget.
I hope you find these tips helpful, and I can’t wait to see all your running selfies! ❤️
