New year, New Strides

A beginner guide to starting a running journey

As the calendar turns and resolutions abound, the call to lace up those running shoes and hit the pavement grows louder. Whether you're seeking a healthier lifestyle, stress relief, or a new challenge, starting a running routine in January can be an empowering and fulfilling endeavor. But where to begin? Fear not, aspiring runners, this guide is tailored just for you.

Starting Strong

1. Gear Up Sensibly

Invest in a good pair of running shoes that provide proper support and comfort. Comfortable moisture-wicking clothing and a reliable sports watch or app for tracking progress can also be beneficial.

There's so many shoes out there and not sure which ones to go for? Pop into one of our shops and our team will get to know you and your running journey, provide a free gait analysis and shoe fitting service. Find the perfect pair to get you up and running this year! 

Find your local Up & Running shop here, or use our online shoe finder.

2. Starting Slowly

Begin with a mix of walking and running. A well-known strategy is the run/walk method, alternating between periods of jogging and walking to build stamina gradually.

Take a look at our First Steps Challenge, a guide to help you run your way to 5k or 10k in one month.

3. Listen to Your Body
Pay attention to how your body feels. It's normal to feel some discomfort as you start, but sharp pain or persistent discomfort may signal the need to rest or adjust your routine, or seek a professional opinion.

Building Consistency

1. Set Realistic Goals
Establish achievable goals that align with your fitness level. It could be aiming for a certain distance, running duration, or frequency per week. Start with manageable targets and gradually increase as you progress.

Remember, this is your journey - don't compare yourself to others!

2. Create a Routine
Consistency is key. Find a time that works for you and make it a habit. Whether it's early mornings or after work, having a set schedule can help ingrain running into your daily routine.

Laying out your running gear the night before or the morning of your workout primes your mindset and removes obstacles, making it easier to jump into your run and fuel your motivation.

3. Mix It Up
Vary your routes to keep things interesting. Exploring different paths not only keeps boredom at bay but also challenges your body in new ways.

Staying Motivated

1. Find Accountability
Running with a friend or joining a running group can provide motivation and accountability. Knowing someone is counting on you can be a powerful incentive to stick to your routine.

2. Track Progress
Using apps or a journal to track your progress. Seeing how far you've come can be incredibly motivating and help you stay committed to your running journey.

Our First Steps Challenge comes with a running log so you can tick through the days, write down your progress and see your hard work from day 1.

3. Celebrate Milestones
Celebrate small victories along the way. Whether it's completing your first mile without stopping or running for an extra five minutes, acknowledging these achievements can boost your morale.

Overcoming Challenges

1. Patience is Key
Rome wasn't built in a day, and neither is endurance. Be patient with yourself and trust the process. Improvement takes time.

2. Mind Over Matter
There will be days when motivation wanes. On those tough days, remind yourself why you started and focus on how good you'll feel after completing your run.

3. Rest and Recovery
Don't overlook the importance of rest days. Your body needs time to recover and adapt. Use rest days to recharge and prevent burnout or injuries.

Embracing the Journey
Starting a running routine in January is not just about the physical act; it's a commitment to personal growth and well-being.

Embrace the journey, relish in the progress, and revel in the newfound strength and resilience that running can bring.

So, as you take those initial strides into the world of running, remember: every step counts, and the most important one is the one you're about to take.

Welcome to the world of running; your journey begins now!