I received a few items from Adidas for the purposes of this article. All words and opinions are my own.
I started running when I was 20, enjoyed the freedom and, for someone who had never been what you would call “sporty”, I found it surprisingly easy to get started. ‘put there. I competed in many events, even running a half marathon, before life got in the way.
In recent years, I’ve had a few spurts where I started running again, only to give up again. Then, this year, I finally reached the point where I knew something had to change. I was fed up with so many aspects of my life, but I felt too overwhelmed to do anything. I think turning 40 was finally the catalyst I needed to make some changes. I don’t know about you, but these milestone birthdays really make you think!
Things were definitely easier when I didn’t have to juggle full-time work and kids, but since the start of the year, I’ve finally found a balance that works and I’m enjoying working again. be active. Running is the basis because I find it the perfect exercise to adapt to a busy life. There’s no need to drive to the gym, no need to gather lots of equipment, and no membership fees. Whenever I have a free half hour, I can go for a quick run to clear my head and get my heart pumping. I often run while picking up the kids or returning from school in the morning (depending on the shift I’m working on). This makes it a very efficient use of my time and helps me fit into my busy life.
I know, I know, everyone always says that running is so easy: just put on your sneakers and go out. But is it really that simple? Concretely, how do you start running?
The right kit
You need very little equipment to start running, but getting a good pair of running shoes is important. I find that men’s and women’s running shoes fit differently, which is why I always choose women’s shoes over unisex, to get a better fit. You don’t need to spend hundreds of dollars on your first pair, but it’s worth doing the research and getting the best you can afford. Also think about where you are running. If you’re planning to go off-road, it may be worth considering trail running shoes, as they will provide more support and grip on rough terrain.
My new adidas Supernova Strides are the most comfortable running shoes I’ve ever worn. (They are very pretty too!)
Other than that (and a decent sports bra), you’re pretty much ready to hit the road! Any comfortable sportswear is suitable.
Start slowly
First, make sure you warm up properly before running. I do some stretching and some brisk walking to relax my muscles. Take a look online for some ideas if you’re unsure. For example, here’s a good basic warm-up that anyone can do.
A good stretch is essential before you start running
Then start with a brisk walk with short bursts of running at a pace that suits you. When I started running many years ago, I would literally walk to one light pole, then run to the next one, then walk to the next one, then run and so on. Little by little, I ran longer and reduced the walking, until I could run for about 20 minutes straight. From then on, I tried to run all the time, even though I sometimes needed to slow down.
This time I found it easier to run all the time, as I found breaking into a walk disrupted my rhythm. When I get tired, I just slow my running to a sustainable pace, but I try to keep going. I find that once I’m in a rhythm and my breathing is in sync with my strides, I just need to keep moving!
If you’re struggling to get started, the Couch to 5K app is perfect for those starting from scratch. It’s really user-friendly and makes 5k very accessible to everyone.
Stay motivated
Once you start running, it can be difficult to continue. Once you get into the habit, it gets easier, but what do you do on those days when you have trouble motivating yourself?
Back then, I always booked a running event to stay motivated. These days, lack of time (and confidence!) makes this option unrealistic. I’m hoping to maybe do a few 10k races next year, but I’m still a long way from that. In the meantime, I’m staying on track by signing up for challenges on Strava. These challenges are an achievable way to stay motivated and there is always a range to choose from.
If that doesn’t work for you, why not enlist the help of a friend to be your running buddy so you have someone to be accountable to. Alternatively, there are plenty of running/jogging groups everywhere that cater for a range of abilities, so it’s worth taking a look at what’s available in your area. And of course, once you know how to run 5k, don’t forget Parkrun, the weekly free run that takes place almost everywhere. I have always found my local to be very friendly and supportive.
Cross training
As I said earlier, running is definitely the most important exercise I do, but I find it helpful to add in a few other activities as well. Not only does it keep me from getting bored, but I find it a great way to get stronger, improve my posture, and avoid injury.
I combine running with a bit of yoga (I just follow videos on YouTube, there are hundreds to choose from and I do 20 minutes here and there), I also do online fitness classes and, of course, I love hiking and being outdoors. It gives me good overall fitness and I’ve really noticed the difference in my core strength, which helps my running as it allows me to maintain good posture for longer. Other good options are swimming or Pilates, but any exercise you enjoy will help.
Spending time outdoors with family helps me maintain my fitness level
Overcoming Embarrassment
I know it’s not easy, especially if you haven’t exercised in a while (or ever), and even now I feel self-conscious when running in public. Trust me, I’ll get it.
If I had the choice, I would really prefer not to have to appear in public. I don’t like it at all and there is no easy answer to this question. You can go out when it’s quieter, but there’s a good chance you’ll still see a few people, especially if like me you live in the city.
I block everything as much as possible. I try to concentrate on what I’m doing, my regular breathing and my even, straight strides (I’m not a natural athlete so it takes effort to keep moving!) I wear a cap which, in addition to keeping the sun off my face also helps me feel a little more anonymous, and I sometimes listen to music to help me escape. This is something you need to deal with, just take comfort in the fact that others feel as embarrassed as you do. In fact, they’re almost certainly more worried about their appearance than thinking about you.
I’m by no means an expert, but I hope this has given you some ideas to get you started.
Have you ever tried running? Let me know what helped you get started.