There’s something about summer that just makes us gravitate towards the outdoors. The warm and sunny weather (or the closest we’ll get to it anyway) and everything in full bloom is enough to keep spirits up. Whether you’re looking to spend more of your time outside, get fit, or simply just realised you’ve left it a bit too late to get you body confident for summer, there’s never a bad time to start running.
We’ve compiled some tips for new and aspiring runners out there. From warming up exercises, to routes to take, we want to help you get the most out of your run.
Warming up
This is so important. It can be a bit tedious for some, especially if you’re eager to just get out there. However, you really do want to avoid injury, especially before you’ve even gotten into a routine. Warming up will also give you much more energy and endurance.
It’s best to start with something that gets your heart beating and your muscles warm. Try running/marching on the spot, jumping jacks, skipping or just letting yourself go boogieing to your favourite song.
Stretching is the next best step. Dynamic stretches are the most beneficial; these are stretches that elongate your body and promote flexibility in the muscles and tissues. Try lunges, toe touches, hip and arm circles and high kicks. Some yoga poses are also worth incorporating into your warm up. There’s no set workout that you must abide by, just tune into your body and what feels good for you.
Drink a small to medium glass of water during your warm up to set you up for your run.
Get your tunes ready
Assemble a playlist that is going to make you feel pumped. It will make your warm up more enjoyable and give you more confidence whilst you’re running. Spotify have some great playlists already set up. It’s fun to create one yourself as you can be sure you’ll love every song and it won’t dampen your energy.
Getting out there
Never start sprinting as soon as you leave the house. You’ll lose momentum quickly and tire yourself out. It also probably won’t do your muscles too much good. Start out jogging, and it’s recommended you do this at ‘talking pace’. This means if you can talk (or imagine you can if you don’t feel like talking to yourself) you’re going at the right speed. Gradually increase you’re speed as you go on, but it’s best to stick at a jog/run pace at the beginning.
The running/walking technique is probably also one of the most beneficial ones, especially for beginners. Run for 5 minutes, walk for 5. Again, it’s all tailored to you. If you feel like you can run for longer, then go for it, if you want to start with walking a little bit more than you’re running then that’s fine. Just don’t push yourself, absolute rookie error.
It’s recommended, on starting running at least, you aim for x3 20 minute runs per week. When you begin to get more comfortable with this, you can increase it to as much as you like. If you’re starting from scratch, even beginning with two runs a week is a good start. It’s better than nothing.
Where to go
Some sceneic locations that are away from traffic, flat, out of the way of people and a generally good atmosphere for running include:
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The seafront
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Preston park
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Stanmer park
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Hove park
Try not to avoid hills either. Running up hills may initially be a bit intense, but walking up can provide your body with a different kind of strength exercise. They can also be great to walk up when cooling down.
Post run
Walk back home from your run, or at least half way depending on where you are, to help your muscles cool down properly. Also, hydrate! It can be a bit of a pain to bring a bottle of water with you when running. So, make sure your replenish yourself when you get back. A drink high in electrolytes that can help replace salts lost through perspiration is ideal.
The hour after you run is also known as the golden hour, so can be a great time to eat whilst you’re still burning energy. It does all depend on what you’re hoping to gain from running. As a general guideline go for something high in protein as your muscles are going to need it. If you’re new to running it can leave you feeling a bit shaky, so balance your blood sugars, but do it the right way. Melon, apples and berries work well, or something with carbohydrates in. Think whole grains, pasta, wholemeal bread and so on.
This guide is a general guideline for amateur runners and will differ from person to person, and each individual goal. It’s always import to understand and look after your body whatever you do. Don’t be restrictive or forceful on yourself and think about running as a long term goal, not a short-term fix. Most of all, just enjoy the ride! We’re not all lucky enough to have a body that is fit and healthy and works well, so make the most of it.
