THE clocks have already sprung forward – meaning it is officially running season. And now that the evenings are lighter, I wish you good luck stepping out of your front door without being overtaken by a passing jogger.
But instead of rolling your eyes every time you are asked to sponsor someone’s 10k challenge, perhaps it is now time to say to yourself, “If you can’t beat them, join them.”
With more of us going out running than ever before, studies show jogging can help make us feel happier and cope with stress – as well as aid weight loss, improve memory and even add years to your life.
For those who fancy giving it a go but don’t know where to start, here’s Fitness Editor JENNY FRANCIS’s ultimate running guide.
Cool kicks
- HOVR Trainer, £12 from Under Armour — buy now
THE most important beginner’s buy is good shoes.
You want to be as comfortable as possible – and blister-free – when starting out.
Under Armour has launched running trainers with a “cage and core” system, meaning they have great cushioning and are lightweight.
They also have a Bluetooth pod which connects to your phone so you can track your run data and get feedback on your stride length, pace and more.
Killer kit
- WOR Meet You There bralette, £22.95 from reebok.co.uk — buy now
- Mesh shorts, £22.95 from reebok.co.uk — buy now
WHO doesn’t want an excuse for a new outfit? A decent running wardrobe will help your performance and boost your confidence.
A sturdy sports bra is essential. Reebok has a great range of bright running gear for good prices.
Ultimate gadget
- Fitbit Inspire HR, £89.99 from Argos — buy now
TO track your progress and keep you motivated, a smart watch is going to be your new best friend.
The Fitbit Inspire HR tracks your heart rate, steps and location, as well as providing more than 15 goal-based exercise modes to choose from, including a guided breathing tutorial.
Super socks
- Uncommon Run Tab Women’s running socks, £11.99 from stance.eu.com — buy now
YES, I do mean socks. They are arguably just as important as a good pair of trainers.
Get a decent pair and you’ll wave goodbye to those blisters and sore soles.
All-weather jacket
- NB Athletics Windbreaker, £70 from newbalance.co.uk — buy now
IF you are running outside in the UK, you need to be prepared.
Get a lightweight, water-resistant jacket that looks great to stick on when that wet and windy weather kicks in.
Proper playlist
LOOKING for a playlist but think your dodgy ballads won’t cut it? Fortunately, there are apps that will get you ready to hit the street with your own bespoke beats.
RockMyRun, free on iOS and Android, streams music while you run, but with a clever bonus – it matches the songs to your running pace. Just pick your favourite genres and skip any songs that don’t take your fancy.
Motivational event
IT is not easy to get up and running when you are feeling tired – so sign up for an event to keep you motivated.
MOST READ IN FABULOUS
If you want something more fun than a simple race, why not book tickets for you and the family to a running festival?
This year sees the launch of RunFestRun, described as Britain’s biggest new running party.
The first-of-its-kind three-day camping festival involves organised runs, live music from Olly Murs, Razorlight and others, food stalls, gym classes, bars and talks from top UK foodies.
- Book tickets at runfestrun.co.uk
Tips to get you started
DON’T WORRY IF IT’S HARD: Remember you are a beginner. You are not meant to be able to race around the block and not be out of breath. Don’t get upset if other runners overtake you, they have probably been doing it for years. Just do it for you – and taking a break to walk for a bit is normal.
START SLOW: The biggest mistake new runners make is to set off too fast, get out of breath then not finish. Start really slowly then gently speed up until you find your comfortable pace.
REST AND RECOVER: While you may think you must run daily, rest days and stretching out your legs will not only make your next run more successful, it will help you avoid injury.
BUILD STRENGTH: Lifting light weights in the gym or doing planks, squats and glute bridges at home can really help your run.
PLAN: If you have not previously run anywhere other than for the bus, it is hard to know where to start. Find a plan that is designed to take you from complete novice to 5k. Not only will it give you realistic goals, it will take the stress out of knowing what to do once you put your trainers on.
Try Public Health England’s One You Couch To 5K app.
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News Photo From having the right socks to tracking your progress, reach your fitness goals with our ultimate guide to running
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