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You’re thinking about starting to run. You’d like to get into shape or you would like to raise money for a charity and you’re not too sure where to start.

And it all sounds just so FAR! 5k, 10K., Marathons??

When you are feeling daunted and not too sure what to expect, it’s time to go back to basics and make sure you give yourself a chance to start your running journey in the best possible way.

Get motivated and work towards forming a habit.

Getting started is the hardest part. Use a planner as a guide. Get your free planner from me here. Print it out and put it where you can see it every day. It will remind you of your new goal and help you to make running part of your routine and become a habit. If running becomes a habit it makes it so much easier to put on those running shoes and work up a sweat! Charles Duhigg, the author of The Power of Habit, suggests that you develop a habit using 3 components

The Cue: a habit is formed by a consistent trigger to take action. An example of this would be setting an alarm in the morning with a specific ring tone.

The Action is part of the habit loop where you take action on the habit that you are wanting to develop. For us, that would mean getting out of bed, putting running gear on and going for a run.

The Reward is where your brain receives a reward for going for a run. This could be a hot cup of coffee after finishing the run.

So your new routine looks something like this:

Alarm in the morning with a specific “go for a run ringtone!”. (On the mornings where you are not running, use a different ring tone)

Get up and get ready to hit the road or the treadmill.

Have yourself a hot cup of coffee at the end of the run.

This running stuff is already sounding better!

Start Walking.

Your shoulders should be relaxed and should mimic your good posture while sitting in a chair. Shoulders should not be shrugged.

Your spine should be upright, your shoulders slightly back to open up your chest and core slightly activated (more on that later). There should be no tension during any of these adjustments, just slight activation to know that all of these components are “switched on”.

Find Yourself a running partner.

You’ve started to introduce your body to running and now you need to keep going with both a routine and gradually increasing your distance or the amount to time that you are running for.

If your anything like me, you’ll want to find yourself a running partner. I find it so much easier to get out of bed on a cold dark morning knowing that someone is joining me and that we are in this together!

You have to choose your running buddy carefully though. You ideally want someone who is around the same level as you, has similar goals to you, and won’t impact your running journey in a negative way. If finding someone is difficult for you, then consider joining your local running groups and go through the same criteria.

Warm up-it’ll be worth it.

If you haven’t exercised for a long time and the last time you had to warm up for something was way back at school, then you might not know that the latest way to warm up is with dynamic stretches.

What are dynamic stretches?

These are stretches with movement which loosen up joints and muscles. These might be boring but it’ll be worth it. We all know that warm-ups are important and you don’t want to wait until you are injured and wish you had taken just 5-10 minutes extra to get ready for the run! Factor in those 5-10 mins into your running time. Use the warm-up to have a quick catch up with your running partner or listen to some music, it’ll make warming up a lot more fun!

Get to know your running body.

As you start getting those miles under your belt you’ll notice that your body responds to running in certain ways. You might feel that you are prone to a stiff back after your runs, have tight calf muscles, or even tend to start cramping. All of these niggles are clues to areas that you need to look out for and nurse a little bit. If you have tight calves, then make sure you work on soft tissue release and stretching your calf muscles. Learn how to listen to your body and look after it even if it seems to be a minor thing. You are asking a lot from your body, so in return, you need to give back a little as well!

Get some running shoes.

I am a huge fan of running shoes and they play such an important part in keeping you comfortable while running. Painful feet and blisters are the last things you need when you trying to get into the swing of things with your running. The shoes are worth investing in. Find a store with salespeople who know what they are talking about. Get proper advice by explaining what level you are at and what you are wanting to achieve.

You don’t have to spend a fortune but you will probably have to spend $100 to get a decent pair of shoes.

Your ups and downs- don’t beat yourself up.

Your decision to start running requires commitment and things won’t always go to plan. You might have a family emergency, get sick, have an injury, miss a few runs, have unexpected work issues, etc.. All of these are part of life, AND THAT IS OK. If you align your expectations and know from the start that you will have good days and not so good days, then it will be easier for you to follow through and achieve the goal that you set out for yourself. DON’T BEAT YOURSELF UP AND BE TOO HARD ON YOURSELF. It happens to everyone and you are certainly not the first!

When you put your foot down, your shin should be perpendicular to the ground and your knee in line with your foot. A proper alignment of the knee and foot will help to avoid any injuries.

Sign up for a race.

After all the effort that you have put into your running, it is time to put it all together and enter a race! It can be pretty scary and intimidating, but setting yourself a specific goal to work towards makes you accountable.

Tell your family and friends that you are doing the race. Sign up for the race with this in mind “My race, My pace.”

You decide on how you want to run the race. You decide on the pace.

The experience of finishing the event will also make everything so worthwhile and who knows…you might even get hooked!