So, you want to start running? Great! But where do you start? Whether you're already active or transitioning from couch-to-10K, the question of where to start can be pivotal. While the simple act of lacing up your sneakers and hitting the pavement is a great beginning, this guide delves deeper. Explore essential considerations like setting goals, pacing, choosing the right gear, and crafting a schedule. This thoughtful approach not only helps prevent injuries but ensures steady progress on your running path. Let's get started on your running journey. 

Start Slowly

The most important thing to remember when you’re just getting started is to take it slow and steady. Start with short distances, and gradually increase the distance as your fitness level improves. That way, you won’t be overwhelmed by the task of running. It’s also a good idea to set goals for yourself. This could be anything from running a certain distance in a certain time, to running a 5K. Having something to work towards will help motivate you and give you something to strive for. And don’t forget to enjoy the process! Running should be an enjoyable experience, not a chore. So don’t forget to take in the sights and sounds around you as you run. You’ll be surprised by what you can find! 

Make it a habit 

Building habits can be a great way to achieve success after you get started and help you reach your goals, making your running routine into a habit will help you stay focused and motivated, making it easier to stay on track when it comes to achieving your running goals. Developing good habits in every aspect of your life will help you become more disciplined, efficient and productive. You’ll be able to accomplish more in a shorter amount of time, and you’ll be better able to manage your time. Author James Clear lays it out perfectly in his book atomic habits, you can make real, important changes with small alterations in your routine which compound to change your life remarkably.  

Consistency

If you want to improve your running and reach your goals, you need to remain consistent. Consistency is key when it comes to running — if you’re not consistent, your training won’t be as effective and you won’t get the results you want. This means setting a regular schedule for yourself and sticking to it. Make sure you set realistic goals and break them down into manageable chunks, so you don’t get overwhelmed or discouraged. If you find yourself struggling to stay motivated, try to find a running partner or join a running group. Having someone to run with can help to keep you on track and make it more enjoyable. Additionally, make sure to take rest days when needed and reward yourself for every milestone you reach. By staying consistent with your running, you’ll be on your way to achieving your goals in no time. 

Staying motivated

Staying motivated to train and run can be a challenge, especially if you’re just starting out or if you’re dealing with setbacks or injuries. However, there are several strategies you can try to help you stay motivated and stay on track with your training and running goals. 

Set specific, achievable goals

It can be helpful to set specific goals for your training and running, such as running a certain distance or time, or completing a race. Having a clear goal in mind can help you stay motivated and focused on your training. 

Track your progress

Keeping track of your progress can help you stay motivated and see how far you’ve come. This can be as simple as keeping a log of your runs, or using a running app or watch to track your distance, time, and pace. 

Find a running buddy or join a running group

Having someone to run with can be a great source of motivation and support. Running with a friend or joining a running group can also make your training more enjoyable and social. 

Mix up your routine

If you’re feeling bored or unenthused about your training, try mixing things up by trying new routes, incorporating different types of workouts (such as interval training or hill repeats), or trying a new running activity (such as trail running). 

Reward yourself

It can be helpful to reward yourself for reaching certain training or running goals. This can be something small, like treating yourself to your favourite snack or a new running accessory, or something more substantial, like a massage or a new pair of running shoes. 

Take breaks and be kind to yourself

It’s important to give yourself time to rest and recover between training sessions. It’s also important to be kind to yourself and not beat yourself up if you miss a training session or don’t meet a goal. Remember that setbacks and injuries are a normal part of the training process, and it’s okay to take a step back if you need to. 

Find motivation in the bigger picture

It can be helpful to keep in mind the reasons why you started running and training in the first place. Whether it’s to improve your health, relieve stress, or achieve a specific goal, reminding yourself of the bigger picture can help you stay motivated when things get tough.