Our beginners' Get Running programme aims to have you running 5k in 30 minutes in eight weeks' time. This week is about getting started on the road to becoming a runner. It's normal to be apprehensive about running.
Here are a few simple tips to remember when starting out. When you sign up to this course at irishtimes.com/getrunning, you will receive an email with a link to the first week's training plan, video and homework; here we give more context and background to that material.
Be patient
When you are starting out running, it’s important you run at a pace at which you feel you can breathe comfortably. So many people think they need to be breathless, red-faced and exhausted by running. If you follow this strategy you may never motivate yourself to go for another run again.
Instead, learn to pace yourself. It doesn’t matter how slowly you go; it’s all about the number of minutes you are running at this stage. I can promise you that the minutes won’t go any faster if you run faster.
Run slowly and your body will adapt gradually as the weeks progress.
Forget about what others think
Many of us starting out are self-conscious runners. We are nervous about what the neighbours will think and wish to hide in the shadows.We may feel we are not a “real” runner and we can have a very negative view of our fitness and appearance. Remember that by starting this programme you are a runner. It’s time to start acting like one.
Don’t worry about anyone else, just please try and do the jogging minutes as slowly as you can possibly go. Run tall and be proud of the fact you are out running. This will make your breathing easier and help you feel more confident.
As the weeks go on, it will become easier and you will be less concerned with what others think of you. Remember no one else knows how long you have been running for. Although you have only been running for a minute, a passerby could think you have been running for an hour.
Getting ready to run
Take a look at your homework online. There you will find the breakdown of running and walking minutes for this week. Plan out the route you will take, tell someone the direction you are travelling and dress appropriately for the weather and the time of day.
Walk briskly for five minutes to warm up and loosen out your body and clear your head before you start running.
Dressing up
You can spend a fortune on running clothing or you can keep it nice and simple. The most important thing for the first eight weeks of running is that you are comfortable. Tracksuit bottoms or leggings, layers of T-shirts and a light jacket are probably all you need.
I would highly recommend a sports bra too; the larger your chest, the more you will benefit from the support of the bra. It will take pressure off your back and help your running posture.
You will warm up along the way, so light layers are a good idea. A hat and gloves are great in the winter, as you can tuck them in pockets when you warm up. You should also make sure you are visible if you are running in the dark.
You will also need a stopwatch, or you can use your phone to track the minutes of your walk and run.
Cool down and stretch
Once you have finished your session, I recommend you cool down with five minutes’ walking and try out the three stretches in this week’s training video. Take the time to do your stretches before you go the front door.
Once you go back indoors, your mind will wander to other tasks and you will cut corners on the stretches. Make them part of your run routine from the start and do them before you head back inside with a sense of satisfaction and accomplishment.
Best of luck to everyone in their first week of this beginners’ course. Check out the homework sessions and all the tips and videos online and in your weekly email.
You can follow us on Twitter at @IrishTimesRun and find us on Facebook at facebook.com/IrishTimesRunning.
We will have an online question-and-answer session on Monday, January 19th, from 5-6pm; you can join us then or email your questions in advance to fitness@irishtimes.com.
Mary Jennings is a running coach. See forgetthegym.ie
