What does it involve?
You being at one with nature. The main benefit of running is that you can already do it. Sure, you may not have tried for a while, but everyone can run at least a few steps. It’s one of the cheapest sports to take up and you can do it anywhere, any time, meaning even the super-busy can fit it in. Just lace up and go.
The health benefits are myriad. Running can help lower cholesterol and blood pressure, improve your cardiovascular system, heighten mood and concentration, lower stress, widen your arteries, improve bone strength and slow the ageing process …
It’s also one of the best ways to lose weight. To lose one pound of weight in a week, the body must burn 3,500 calories more than it consumes – that’s a calorie deficit of 500 a day. Runners can easily burn that in around 50 minutes.
You’ll love this if …
You want to challenge yourself. Running is one of the purest tests of fitness. There’s nobody else to blame if it goes wrong, and nobody else to praise when you nail a new personal best. You alone are responsible for your performance.
Running is also perfect for those who prefer their own company. If you like the idea of putting your headphones on, getting your legs moving and being alone with your thoughts, running will suit you down to a tee. And, despite the solitude of training, those who still crave an element of competition are well catered for. There are races for every level of ability and you can begin competing almost immediately. There are 1-5 mile fun runs, 5km road races, 10km off-roaders, 10-mile obstacle races – the list is almost endless. Plus, at most races, everyone gets a medal.
This isn’t for you if …
You have weak joints. Running puts an impact force of 2.5 times your body weight through your knees and ankles every time you take a step. If you have serious issues with these areas, hit the gym first to toughen them up.
And, if you don’t like repetitive action, there’s no getting away from the fact that running does involve putting one foot in front of the other, again and again and again. If you’re easily bored, running may not be for you.
Motivate yourself by …
▶ Entering a race: there’s nothing like a looming target to get the mind focused. Visit runnersworld.co.uk/events for the largest race listings directory in the country. Choose something suitable for your level. Our 5km and 10km training programmes overleaf will help prepare for race day.
▶ Starting a training log: it can be simple (a fridge-door calendar) or sophisticated (a bespoke online log) – but ticking off each session and seeing your progress is the best motivation of all.
▶ Planning in advance: if you make last minute decisions on training, you’re more likely to let life get in the way. Put your schedule up on the kitchen wall so your family can see it; they’ll know that you’re committed, and that at certain times you’re simply not available. Treat each session as non-negotiable – like brushing your teeth.
▶ Making your new hobby public: if you don’t fancy that early morning session, think of the friends who’ll never let you live it down if you’re not glowing with health next time you meet.
▶ Finding a training buddy: not only can this make training more fun, but if somebody is counting on you as much as you’re counting on them, you’re less likely to skip a workout. But make sure it’s somebody who is of similar ability and is supportive, not competitive.
▶ Being realistic: there will be times when a bottle of wine, a plate of stodge and a boxset seems preferable to training. Go for it. Treating yourself once a week will prevent you from tipping over from enthusiasm to resentment. After all, this is supposed to be fun.
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