Set a realistic target
If you’re only just starting out or it’s been quite some time since your last outing, don’t be over ambitious in your goals. Set short-term targets that are going to be achievable. Many people want to get ‘ripped’, run marathon lengths and get fit in a matter of months. It’s not going to happen. When you don’t see results after a month of good work, it can lead to frustration and often many men giving up.
So here’s our first tip, set monthly achievable targets. Whether it be lose 5 pounds, run 5K without stopping or run once a week. The more targets you achieve, the better you will feel about yourself, and the more results you will see from your hard work.
Get running
If this is indeed your first run, ever, or, for quite some time, go steady. Don’t over exert yourself. Make sure it’s a short one. Don’t go killing yourself on the first run, because you won’t want to go back out and do it again.
Don’t set a target for this one, go out and just see how far you can go, without over pushing it. If you have to walk that’s fine. When you get back, have a look at how far you went and in what time and then you can set your first monthly target from there.
Now you will ache, probably quite badly, so just start off at once a week. If you feel like you can do two then great, but remember your targets, it’s better to run once a week then twice one week and nothing the next.
Cut out the booze and the fast food
It may sound obvious, but it’s incredible how much of a difference this will actually make. We’re in January now and many of your friends, family or colleagues may be doing ‘Dry January’. It’s not too late to start, just try it for a month and see how you feel.
If this is coupled with healthy eating, plenty of veggies and fruit, along with running once a week – you’ll feel like a new man in February. So much so, you might find it easy to carry on your new healthy lifestyle.
However, after ‘Dry January’ you might feel like you fancy a cheeky pint, which is perfectly acceptable in moderation. The NHS recommend no more than 3 units of alcohol a day. Remember, it’s all calories, so treat not indulge.
Up the ante
Once you feel comfortable in your running ability and you’re at a level where you’re running consistently. Slowly increase your work rate. Try and run twice a week instead of once, or alternatively up the distance by another mile. These should really tie in with your monthly targets, so that once it’s been achieved you know what you’re capable of.
Just like the targets too, small increases are much, much better.
Enter a race
We’re not saying apply for the London Marathon, but after a couple of months, depending on your level, enter a race. Every Saturday there are 5K parkruns up and down the country which are perfectly free and record your time. You start at 9am and before 10am you’re done, you can go enjoy your weekend feeling fresh faced indeed! Alternatively there are more than a few 10K races always happening, so go to one that suits your level.
If you are building up for a marathon, then step by step increase your race distance. Again, naturally. Never up your weekly volume by more than 10% in one go.
If you’re not sure on which races are happening and where, download our free Ultimate Race Guide here.
Last of all…
Good luck! You’ll be fine, if you feel low, talk to someone about it, behind every great man is another person, someone who can motivate you. Comment on your progress below!
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