When starting any new hobby or lifestyle change, the first steps have a huge influence on the journey ahead. As a runner, you won’t get everything right even when you’re experienced, especially with all the conflicting info online.
Discovering what works for you over the months is part of the fun, but it still helps to get the fundamentals right early on. If I was starting again today, here are six things I’d do to make that initial stage far more enjoyable.
#1. Shift The Focus To Time Spent On Feet
Even before you lace up for the first time, you’ll probably have a goal in mind. A common one is to complete a 5k in a set time. Right now, though, the objective is clear: get moving.
There’s absolutely no reason not to track your runs, not least because the desire to improve becomes a huge source of motivation. Nonetheless, ‘time on feet’ is the main metric at this time. And it’s not even close.
Getting outside for 20 minutes or 30 minutes feels so much psychologically kinder than saying “go for a two mile run”. Run a bit, walk a bit, drop the pace to a slow jog. As long as you’re moving, you’re beating the version of you who would’ve been sitting on the sofa.
Crucially, the time goal sets you up for a win. Conversely, if you expect to run two miles and only manage 1.5, you’ll feel like you’ve failed despite doing something hugely positive. Forget speed and distance. For now, at least, it’s all about time.
#2. Accept Current Fitness
The other reason not to worry about speed or distance is that a lot of people fall into the trap of overestimating their fitness levels when getting into running. Not least if they have previously been sporty.
If you commit yourself to the sport, you will improve. Ultimately, your starting point is far less important than the destination.
More importantly, injuries and burning out as a result of not respecting your current limitations will see you lose interest quicker than your last situationship once their ex came crawling back.
#3. Invest In The Right Running Shoes
Once the social media algorithms cotton on to the fact you’re becoming a runner, you will be bombarded with ads for dozens of items. A lot of them aren’t necessary, particularly as a new runner. But comfy running shoes? An absolute necessity!
You don’t need to invest £250 on carbon plates. But you do need a shoe that suits the shape of your foot as well as your running mechanics. Otherwise, injuries ranging from blisters to twisted ankles become far more likely. Not least when you start to increase the mileage.
#4. Choose Comfortable Socks & Base Layer Attire
I won’t lie, the right attire can give you a boost on race day both aerodynamically and psychologically. Before rushing to the shops, though, it’s worth remembering that your body shape will probably change. I sure as hell wouldn’t be spending hundreds on outfits that will be the wrong size within a few months. Make do with what you have or take the cheap and cheerful route for those early purchases. Apart from your socks and running underwear.
Wearing your everyday socks will likely lead to blisters while the material will wear out far sooner as a result of the sweat. Meanwhile, standard underwear increases the threat of chafing. Having to readjust yourself every 10 steps kills your enjoyment too.
#5. Get Outside
As a student, I used to run exclusively on the treadmill. There’s certainly some benefits like controlling the pace, avoiding extreme weather, safety at night, and a chance to step off if you get injured. However, I then found it a lot harder to manage my pace when I eventually signed up for races. It’s also a lot easier to bail out mid-session when you hit a moment of lost enthusiasm, which is quite likely when facing the same wall day in, day out.
Most of us spend far too much time inside anyway, but this is an ideal opportunity to get some fresh air and vitamin D. Mentally, you’ll be far more engaged whilst exploring new places and finding new routes.
Do your runs need to be exclusively outside? No. But you will benefit from incorporating them into your routine – it’s probably the best change I made when returning to running over a decade after quitting the first time.
#6. Find The Key To Consistency
By the time you step outside for your first run, you’ll already know your why. Frankly, you don’t need anybody else to tell you whether that’s “get back in the jeans”, “have more energy for parenting”, or “to reduce the risk of future health issues”. Motivation gets you started, but it won’t keep you going. Not on its own. Discipline is equally essential.
Personally, the desire to place well in races and improve my PBs is what gets me out on the tarmac even when I don’t feel like it. For many, though, adding the social element and schedule runs of a run club will be the answer.
Find the thing that will make you consistent early on and staying on track will become a whole lot easier.
