IF YOU’RE NEW to running or have been out of action for a while, your first time out is bound to be a bit of a challenge.
Forget clearing your head or getting that ‘runner’s high,’ you’re more likely to be contending with a racing heart, sweat patches and a voice in your head telling you to pack it all in.
Thankfully, there are a few things you can do to make your first run – and all the other runs after that – just a little easier. With the Vhi Women’s Mini Marathon on the way this weekend, here’s our advice for staying one step ahead of that nagging voice in your head…
Training with someone else even one day a week makes it far easier to build a regular habit. Can’t find anyone who’s happy to buddy up? Head to Facebook Messenger to check in with Vee, a friendly running chatbot from Vhi who can offer you fitness advice, stretching tips and more.
On your first time, your aim should be to go as far as you can manage, not as fast as you can manage. A solid rule of thumb is to finish your first few runs at a point where you could probably keep going a little longer. Be patient, keep a steady pace, and don’t be afraid to take walking breaks.
If you find you’re getting breathless or can’t continue, slow down your pace to a very gentle jog or a brisk walk. Stopping altogether not only slows blood flow to the heart and muscles, it also makes the idea of packing things in and heading home all the more tempting. So keep going, even at a snail’s pace.
Boredom is a surefire way to kill a running habit before it has even begun. Rather than running on a treadmill or on the same stretch of road every time, consider switching things up. Sign up for a weekly parkrun, or join a local running group to learn about new routes.
The more people you tell about your new running habit, the more reason you have to keep it up. So be loud and proud – and if you have signed up for an upcoming race or event, consider doing it for charity to make double sure you don’t back out.
Whether you use a running app to track pace and distance or just take a mental note of how far you’re able to run each time, tracking your achievements is a great way to maintain motivation. Set small measurable goals, like ‘run for five minutes without stopping’ and work from there.
Even seasoned runners can struggle with the impact of hard terrain like footpaths and roads on their joints. If you’re prone to aches and pains, try running on grassy terrain where possible. The softer ground lessens the wear-and-tear on your hips, shins and back. Stay safe, though – always choose well-lit areas and only run on dry grass.
When you’re running, every gentle slope can feel like an insurmountable challenge, but do your best to work a few inclines into your route if you can. Hills build leg strength, improve cardiovascular efficiency and help you to burn more calories. Aim to keep your torso tall and straight when running uphill, rather than leaning too far forward.
Beginning your run with a stretch could potentially over-work cold muscles. Start your run with a gentle warm-up walk or jog instead. As a cool-down, end with another gentle jog, then some static stretches (no bouncing) and deep breathing.
For even more fitness advice, say hello to Vee, the new running chatbot from Vhi Healthcare, sponsors of the Vhi Women’s Mini Marathon. Vee lives on Facebook messenger, and can help you out with everything from running motivation and nutrition to your nearest parkrun.
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