Before we begin, we’d like to commend you on making the decision to better your lifestyle. It isn’t an easy feat and it shouldn’t be overlooked, so here’s to you, champ! A Chinese philosopher once stated that a journey of a thousand miles begins with a single step, so consider this your first step to becoming a runner. Like doing house chores, sorting your email and other activities, the key to start running is to just start. But first, here are some things you might need to ask yourself before embarking on your journey:
What shoes do you need for running?
Running in your everyday sneakers may seem like a good idea at first, but you’ll soon come to realise that you need a pair of shoes that offers reinforced support, comfort, stability and, most importantly, longevity. We know that trainers aren’t cheap, but on the flipside, they will last longer than your regular sneakers when you’re on the move.
We suggest the following brands:
Nike Performance
Puma Performance
adidas Performance
While you’re at it, get some really comfortable, performance-enhanced socks to go with your new trainers.
What clothes do you need for running?
Right off the bat, we’re going to rule out tracksuits and tank tops (The Rocky Balboa soundtrack can stay though). If you’re looking to take up running seriously, then you’ll need to invest in sports performance clothing. Lightweight, breathable fabrics with sweat-wicking material are the best for high intensity training ─ so instead of getting completely drenched, a technical garment will shift moisture to the exterior of the fabric, allowing it to dry.
Look out for the following trademark logos on your performance garments:
– Dri-Fit
– Climalite
– Coolmax
Ladies, a sports bra is imperative. Trust us; you definitely don’t want to be running around with your twins unsupported. Read more here on how to choose a sports bra
You’ll also need a lightweight water-resistant jacket, simply because the weather is often unpredictable and you can’t cancel on your commitment just because there’s a light shower. Waterproof jackets tend to be much thicker/heavier than water-resistant ones, so the latter is more practical in your case.
Invest in compression-everything. Many runners use compression base layers, shorts, tights, socks and even knee supports as it is known for reducing cramps and helps to distribute blood around the body much better than regular clothing.
Which gadgets / accessories do you need?
The general assumption is that you want to run hands-free, so what happens to your on-hand essentials? The answer is simple: you need an expandable waist or wrist pack.
P.S. This may be the only viable reason for someone to own a fanny-pack, so use it! In addition to that, you might also want to get a hydration unit when trekking the long mile.
Running with water in your hand can be super inconvenient, so a hydration backpack or waist-pack would be ideal in that case.
Which running apps do you need to download?
Tracking the process with a mobile app is good practice as it can help to determine suitable routes and has the ability to look at stats once you’ve completed your runs.
With a wealth of apps on the App/Play Store, we don’t blame you for not knowing which one to choose. Experts have weighed in and listed the following ones to try (in no particular ranking order):
– Runkeeper
– Strava
– Under Armour MapMyRun
Setting Goals
A journey may start with a singular step, but you only arrive at your destination if you continue on the course. This is easier said than done, we know.
Many fall off the wagon, but more often than not, they start up again. The key is to set goals that are realistic and simple. E.g. having a mileage target per day/week/month and increasing it as you progress.
In addition to these ‘ground’ goals, you also need to aspire for a bigger goal. E.g. losing weight, trying to improve fitness etc. Whatever yours is, make sure that it is clear and foremost in your mind while running, as it is your most important motivational factor.
With that being said, it’s important to be fair to yourself. As an elementary runner, give yourself the necessary time to master the ability and give yourself room to make mistakes. Reaching your goals shouldn’t be a chore, so remember to have fun.
Choose a training plan
As you might be well aware, there are many training plans to get you started in running. We would like to keep it basic with these 6 tips:
1. Try and train 3 days a week
2. Run or walk/run 20 to 30 minutes two days a week.
3. On the weekend take a longer 40 minutes to 1 hour run/walk
4. On your off days rest as this is very important for recovery or do some cross-training
5. When running keep it at a conversational pace
6. Regular walk breaks really do the trick.
