1. Have a goal
Knowing what your goal is and keeping it in mind is the best kind of motivation. Importantly, your goal should be yours and yours alone. It should also be achievable, so you don’t lose heart, and not so far in the future that you lose sight of it.
A great example of a new-runner goal is to enter a 5K race that’s roughly 12 weeks away (achievable? Tick. Realistic time frame? Tick).
2. Follow a plan
Finding a training plan that will build your running up slowly and progressively is key.
The correct training plan for your ability will help to give you something to aim for each run, will keep you on track and will help prevent you doing too much too soon.
3. Build up gradually
Trying to push yourself too far too soon will leave you feeling at best, disheartened, and at worst, injured.
You may have heard of the ten per cent rule – you should never increase your weekly mileage by more that ten per cent. It may sound like slow progress, but it will help prevent you having to take time out from running completely due to injury.
4. Fuel up properly
Even if weight loss is one of your running goals, you still need to eat well in order to fuel your runs.
Remember, carbohydrate is your friend! To keep your energy levels high, ensure you eat lots of good-quality carbohydrates, such as porridge oats, wholemeal bread, potatoes, sweet potatoes, pasta and rice. You’ll probably need to eat some quick-release carbohydrate half an hour before your run, too.
5. Refuel properly
Aim to eat a snack containing both protein and carbohydrate within half an hour of finishing your run – this will help to top up your depleted glycogen stores, giving you energy, and will help your body recover and repair.
Good options include a glass of milk and a banana, yogurt topped with granola or a fruit-and-yogurt smoothie. Been for a long run? Then aim to eat a balanced meal within a couple of hours of finishing.
6. Rest up
While it can be easy to get caught up in the excitement of starting a new running regime, remember rest days are very important. Aim to have at least two days off from running each week, to help your body recover and repair.
Crucially, it is during these rest days that your body will adapt to the training you have been doing, helping you to get stronger.
