Running tips for beginners - how to get started!

Whether hitting the treadmill or your favourite outdoor trail, running has many health benefits, such as improving heart health and boosting our mood. And did you know that running for as little as 10 minutes per day can do wonders for your health? Here are some tips for beginners on how to get started with running, how to choose the right clothes and how to set routines to make running your new healthy habit! 

What are the health benefits of running?
Research shows that running improves your heart condition, lowers your blood pressure and releases endorphins, our natural feel-good hormones. It can also release stress and boost the body's ability to deal with existing mental tension. There are so many amazing reasons to head out for a run!

Running is easily accessible
Running is a convenient and affordable way to exercise, and the magic of it all is that beginners of nearly any age can start running. You can run anywhere at the gym, through your favourite neighbourhood or when discovering a dreamy new city. All you need is a good pair of shoes and the right gear! Running is also a great way to connect with friends, family or meet new people through running groups for people of different ages and fitness levels.

Invest in the right gear
Wearing the right types of clothing is essential to keep you comfortable, mile after mile. Choose soft clothing in technical fabrics that are designed to move easily with your body, such as running shorts, tops and tights that are made of lightweight and moisture-wicking fibres. These pieces wick the sweat away from your skin to keep you dry and cool during running. 

Short-sleeve tops keep you cooler in warm weather, and long-sleeve models are perfect to layer when the temperatures drop. A supportive sports bra is also essential for a comfortable run. If you want to wear something on your head to block the sun, we recommend a cap or a visor. 

Warm up properly
Make sure to always start with a warm-up before you start running. Warming up is important to wake up the muscles and get the blood flowing before you set out on today’s run. It also prevents the risk of injury or overuse of muscles. Walk or do a short jog for 5-10 minutes before increasing your intensity. You can also add warm-up exercises such as running drills, dynamic stretches. Doing some lunges is a great example of a good running warm-up. 

Stay hydrated
Since you lose water through sweat, remember to fill up on water before, during, and after your run. This is one of the most important aspects to maintain comfort and performance while running, whether on a treadmill or hitting the trail. Proper hydration improves energy, increases endurance and decreases the recovery time after a run. 

Make it manageable
Don’t worry if you find running challenging at first consistency is key, rather than speed or distance! Establish a weekly running schedule to get into a regular running habit. A simple way to start running for beginners is to combine running and walking intervals. Alternate running for one minute and then walk for one minute, and as you become more comfortable, cut down the time spent walking. The walk-run method is great for building endurance without stressing the joints too much and building a manageable intensity level. 

Remember to listen to your body and let it rest when it needs to and enjoy wherever your running takes you. Good luck with your new healthy habit!