Started running during lockdown? Great, here are some tips to help you fall in love with it even more. And, ultimately, stick with it after…
Build up gradually
Going from zero to ultra runner in a few weeks is a bad idea. Gradually increasing the time and distance you run (10-20% each week) can help avoid overuse injuries and tightness. Once you get going you will fall in love with running and the temptation is to run too far , but your body won’t thank you for it, so slowly, slowly, bit by bit. See what some of our ASICS FrontRunners have done with their 5kms.
Don’t forget to rest
Just because you’re not hammering it in a spin class or pumping the weights at the gym doesn’t mean you aren’t getting a good work out in. Your body needs time to recover, include a minimum of one rest day a week. Sleep is critical too, click here to learn more about how to sleep your way to being a better runner.
There are so many different sessions you can try
Read more about the apps to help you plan and track your training, here.
Use the motivation of others to help keep you on track
Usually we’d recommend joining a running club or heading to parkrun to enjoy the social benefits of running and gain support from others but whilst we can’t do that social media and apps like Instagram, strava and run-keeper are great at adding a community element. Follow and connect with other runners virtually, get involved in challenges and hear about/share your training journey. There’s also a plethora of people willing to help- the running community is extremely supportive.
Motivate yourself with a great playlist
Or, try some new podcasts or just run in the company of your own thoughts.
If you can, invest in a good pair of running shoes
There are so many options out there, but a good pair of running shoes is recommended. The right shoes can help prevent injury and make running feel much more enjoyable and comfortable.
Run in any weather
Yes, we are indeed heading into winter and that means less early morning light and lower temperatures. In the Cape that also means rain. All of these may put you off, don’t let them.
Don’t be put off by a bad run
We all have them, the ones where our legs feel heavy or mentally we just aren’t feeling it. One bad run does not mean all runs will feel that way. Persist and stick with it. Also the chances are your first few runs may feel awful. It gets easier. Remember, whatever your running or even fitness-related goals are, it won’t happen instantly, or in a week or probably not even in a month. (Although there are running benefits you will see within a week).
Change requires time and consistency, and every little thing adds up, so don’t be disheartened if your progress feels slow or daunting. Every day, every run, every training session gives you an opportunity to practice the habits that will get you a step closer to any goals you may have.
If you feel unmotivated or disheartened remember why you started
Remember where you’re going and use your smaller targets to help you along. It’s ok to feel overwhelmed and it’s ok to feel like progress is slow. Keep your head up, trust the process and keep striving for those goals. Learn more about the science behind motivation, here.
Celebrate the small victories
We cannot emphasise this enough. Ran 5kms without walking? Pat yourself on the back, buddy. Welcome to the club…
