A COMPLETE BEGINNERS GUIDE TO RUNNING

When you run your body releases chemicals called endorphins. These chemicals interact with receptors in your brain reducing your perception of pain as well as giving you that euphoric feeling known as a “runner’s high”.

It also leaves you with a much more positive outlook, naturally reducing your stress, and boosting your self-esteem giving you total peace of mind.

If losing weight is your goal, then running is one of the best ways to achieve it. Not only will you burn calories as you run but you’ll give your metabolism a boost too.

Regular running helps lower your blood pressure and your cholesterol, strengthens and builds bones, as well as improving your cardiovascular system and immune system. It also increases your energy levels and reduces fatigue leaving you feeling healthy and strong. 

Knowing how your feet work is crucial to finding the right trainers to keep you running injury free, whatever your running training distance.

All Runners Need stores offer video gait analysis as part of our comprehensive running trainer fitting service.

Using video technology to analyse how your feet respond to every step, our expert fitters can assess how much you pronate - that’s the extent to which your foot naturally rolls inward when you run – and where your foot strikes the ground. 

Women, whatever your size and shape a good fitting sports bra is just as important as what's on your feet to keeps you running and working out in comfort and without injury.

Get help and advice on how to find the perfect sports bra or pop into your nearest Runners Need store to get expert advice. 

So you're all kitted out ready to go but how long  do you run for? Or hoe fast do you go? It can be really tricky to just start running; ; using a couch to 5k programme or app is a great way to easily work running into your busy schedule while giving you all the help and support you need.

Setting yourself a goal is the best way to stay motivated and focus your training, not to mention the sense of achievement you’ll feel as you reach your targets.

Stretching cold muscles with traditional, static stretches is more likely to increase your risk of injury. Instead, try dynamic stretches to increase blood flow to the active muscles. These are stretches that involve swings, kicks, and rolls which mimic your natural motion, increasing blood flow to the active joints and muscles, warming them up.

While feeling slightly out of breath is to be expected, use the tried and tested “talk test” to gauge if you’re running at the right speed. You should be able to hold a conversation while you’re running; when you can do that and maintain a comfortable distance you’ve found your ideal pace.

As you get fitter your pace will also speed up so regularly check in with the talk test to make sure you’re running at your optimum level.

There are benefits to both running outside or inside on treadmill but usually it’s down to personal preference. Running inside on a treadmill offers a more cushioned ride and allows you to easily track your speed and distance, a more popular option if the weather is unappealing. Running outside allows you to enjoy the fresh air and the benefit of covering actual distance giving you a great feeling of achievement. 

Don’t worry if you can’t run the whole time, striking a walk/run balance is a great way to build up your stamina and fitness.

Join us at one of our Run Clubs to give you the support and motivation you need to keep going. Find your nearest Run Club.

Sore legs in the hours and days after a run are completely normal but this will subside relatively quickly. Incorporating a stretching cool-down routine after a run is the best way to reduce stiffness and help prevent injury. Tight muscles are one of the biggest contributing factors to common running injuries such as shin splints, plantar fasciitis, and ITB Syndrome. Stretching these muscles post-run improves elasticity and the natural range of motion.

Foam rolling is a great way to stretch out your tired muscles after a run, as well as help, prevent running injuries. Get help on how to choose the best foam roller for you.

If you do start to feel pain, rather than soreness, you could be suffering from an acute injury. Don’t run until you’ve had it checked by your local GP or sports physio.

After a run you should aim to re-hydrate within the first 10-15 minutes. Even if you don’t feel particularly hot and sweaty you still need to replace lost fluids.

Find more information on how to stay hydrated before, during, and after your run.