Want to give running a go? 5 things to get right
Have you thought about getting into running, but don’t know where to start? We explain some of the ways you can get started today
The road to running is a path well trodden by Brits – and it’s one that’s on the rise.
More than six million runners were recorded across in England in 2023, an increase of 5.9 million on the previous year.
Meanwhile, in 2024 the London Marathon saw 45,000 plus runners take to the start line, dwarfing the 7,741 that took part in the 1980 debut race.
Vitality partner parkrun has also seen huge growth in numbers, tipping into 10 million registrants globally earlier this year – is there a running theme here? So, what’s the draw?
Not only is it good for our health, helping to improve cardiovascular health, sleep, muscle mass – not to mention the benefits on our mental health – it’s also a relatively easy form to exercise to undertake.
Without the need for expensive equipment or technical know-how that comes with playing some sports or going to the gym, running is for the masses and most people can join in – all you need is a pair of trainers.
The issue, as with many forms of exercise, is getting started. Feeling confident and comfortable are key to success and will help ensure you sustain your routine.
So, whether you’re on the precipice of getting into running as a newcomer, or you’ve stopped for a little while and want to get going again, we’ve compiled some tips to ensure you're prepared for when you get going.
Find the right shoes
It doesn’t matter whether it’s your first run or your fiftieth, having the right footwear makes a tremendous amount of difference and can transform the quality of your running.
When we look to get a pair of running shoes it’s a great idea to consider your gait before we make the purchase. This is the process of which you put one foot in front of the other, essentially your style or form of running.
“Whatever your running gait, a good pair of running shoes will provide flexibility, durability and support,” says Vitality partner Runners Need
You can book a gait analysis through Runners Need, which will determines how you naturally run and recommend the best shoes for ultimate support and comfort mile after mile.
No matter what type of run you have planned, making sure your body has the energy it needs is vital.
Warm up and cool down
Let’s be honest, we’ve all felt stiff at a time or two after doing movement, and it can be off-putting to get going again.
Warming up and cooling down is an essential part of, not just running effectively, but also making sure you enjoy it.
Not warming up your body can often lead to running-related pain or injury, says the NHS, including pain in the feet, knees and shins, which are some of the most common running-related injuries.
Scheduling in time to prepare your mind and body, even if it’s just 10 minutes, can make for a better, more enjoyable run. You might even find yourself being able to run for longer.
Here are a few warm-up examples:
- Knee hugs: Standing up on our toes bring one knee up towards your chest and hug into the body. Focus on pushing the back leg forwards to activate the glutes and warm up your hip flexors.
- Lunge back with reach: Step backwards into a lunge and reach your arms up and back. Ensure you’re keeping your front knee in-line with your toes, your core is engaged and chest is upright.
Stay fuelled
Eating and drinking the right amount before a run ensures your muscles have the energy and support to get through the session – this volume varies depending on the distance covered and intensity.
It is, however, important to note that as we run our gastro-intestinal tract slows down. This part of our digestive system acts as a transporter of what we eat and drink through our body.
Everyone’s digestive system is different, so experiment with foods cautiously to figure out what works best for you, given the time of day, how far you’re going and the intensity.
So, before heading out:
- Allow at least 1-2 hours after a meal before running
- Keep your food choices simple, try lean protein, low fibre and no fatty or fried foods, or
- Eat small meals or snacks throughout the day to maintain energy and blood sugar levels
- If you eat less than 30-minutes prior to running, try to have something that is easy to digest, a banana will do!
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All the gear
Whether lighter nights are getting shorter, or it’s hot and humid, it’s a good idea to plan how to adjust your gear for the unpredictable weather.
Having the right gear ensures that you are prepared and (more importantly) comfortable no matter what mother nature throws at you.
Whether you’re walking or running, your clothes should be sweat-wicking – this means they dry quickly so that your sweat doesn’t saturate the fabric.
Dress in layers, so that you feel comfortable, and if the clouds are looking a bit threatening, bring a lightweight jacket with you that can withstand the rain and wind.
Not matter the temperature it's also a good idea to take water with you.
If you plan to run in the dark, there are a few easy changes you can make to make sure you’re safe and keep your pace.
- Wear hi-vis and reflective clothing
- Use a head torch or light
- Tell someone where you’re going
- Trust your instincts – if you don’t feel comfortable, move to a better area
- Run with a friend or group of people
Know your running routes
Lastly, if you’re a beginner, new to an area, or simply looking for new places to run, knowing good routes can make all the difference to how much you enjoy it.
This is when planning a route before setting out helps. Unless you’re happy to run around your local park or track, of course.
If you’re keen to do some exploring, apps such as Garmin and Komoot allow you to send, download or save a GPX file, which you can send to your compatible running watch, and will map out your route for you while on the move.
Or you can walk around the area where you’re going to run and find a route that’s suitable to your needs and ability.
Some tips to consider:
- Is it well lit?
- Are there any water fountains nearby?
-
Is the quality of the path suitable? A road’s surface can affect you and could cause a muscle imbalance or your ankle to roll
Vitality partner parkrun is a great way to try out running for the first time; it’s free and there are hundreds of locations to choose from.
Be inspired by Vitality member Annette, who kick-started her running journey when she took out her Vitality life insurance policy – and she’s never looked back.
As a Vitality member, you could get up to 50% off a pair of sports shoes each year with Runners Need.
Available with qualifying health insurance and life insurance plans.
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