From treadmills to packed weekend runs in the park, running remains as popular as ever. With clear benefits of running for both physical and mental health, it's easy to see why more and more people are on the move. But if you aren't currently one of them, how can you get started? Follow our tips on how to start a running routine, whether you're returning after a break or starting to run as a complete beginner.
1. Start small and scale up
Ease into your running routine. The last thing you want to do is strain yourself on the first few jogs! Start off with brief sessions, around 20 to 30 minutes. Focus on walking first, then add smaller bursts of running to comfortably build up your endurance.
2. Make a routine and stick to it
Consistency is key if you want to stay on top of a new running routine. Find a time of day that works for you, whether it's in the early morning, evening, or right after work. Then write down your schedule somewhere you'll see it — on the fridge, for example — to help keep yourself accountable.
3. Pack ahead so you stay ready to run
Life gets busy, so make running the easiest part of your day. If you're running on the treadmill, keep a gym bag packed with your running essentials so you can grab and go. Running outdoors? Put your kit out the night before. Having your gear out and ready can be that extra push you need to get moving.
Speaking of what's in your running bag, make sure you have gear that helps you run comfortably. Choosing running shoes made for where you run (whether you go for nature trails or gym tracks) and supporting your natural stride can make a world of difference. Another way you can level up your gear is with running socks. Running socks are great at wicking away moisture and giving extra compressive support, so aches don't overshadow your run.
4. Stay motivated with a running buddy
You don't have to go it alone. Running with friends is a great way to keep yourself accountable. You can also try joining a running club with people at your level, whether you're training for a race or looking for new ways to change up your run.
5. Add variety to keep boredom away
If you'd rather do anything than another bout on the treadmill, switch it up. Build in other workouts (like yoga, swimming, and cycling) to keep your running routine from becoming stale. You'll be refreshed and ready to hit the track next time.
6. Pay attention to your body
It's tempting to just get on with it, but you should take at least five minutes before and after you run to stretch your muscles and warm up. If you notice any pain or uncomfortable movement, don't just push through. When you need a break, take it — your running routine will be better for it. You should also be mindful to get the right fuel before each run. Whether it's a snack 30 minutes before or a protein-rich meal in your day, the right nutrition can help energise your workout performance.
7. Find a coach to keep you on track
Get help from the pros! At David Lloyd Clubs, you can sign up for personal training sessions and have a tailored running plan created just for you. Whether you need help setting goals or want to clean up your technique, working with a personal trainer can make the plunge into a new routine more comfortable.
Sticking to a new running routine can be a challenge, but we're here to support your journey. Find your local club and discover how David Lloyd Clubs can help you reach your fitness goals.
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