A rookie's guide to running

As the saying goes, there’s only one way to eat an elephant - one bite at a time.

It’s a versatile phrase to consider how we best tackle the things in life that seem daunting and overwhelming. And that’s by dealing with them bit by bit.

Running represented that grey thing with a trunk and tusks to me. An activity forever tied to memories of going to extreme lengths to worm out of school cross country and sports day. Yet with age, one I’d become quietly keen to conquer.

I’d be in awe of those who’d casually bang out a lunchtime 5k while I chomped on a sandwich. Runners gliding past, ear pods in and lost in their own world seemed to me part of some exclusive club.

Goodbye gym

But when Covid closed gyms and on their temporary reopening, the prospect of exercising in an enclosed, sweaty space became considerably unappealing. Running stepped up as an attractive alternative. And with a new lockdown-enhanced knowledge of a network of run-able pathways garnered through hours of mindless walking, it seemed my moment had arrived.

The best way to start? Just do it. Mine began on an anonymous Sunday in July 2020. Feeling sluggish after a carb-based buffet, I needed to get out into the late afternoon warmth and do something. And so I did. In a tried and tested lockdown cliche I downloaded the Couch to 5k app, chose Jo Whiley as my coach, put on my trainers and got out there.

I don’t remember much about the first run itself, more the feeling afterwards. Exhilaration and more than a dash of smugness. I couldn’t wait to get out again.

Over nine weeks, rain or shine, three times a week, I made slow but steady progress around local parks and cul-de-sacs, buoyed by Jo’s reassuring words in my ear. As a gasping minute became an altogether calmer 30, I found myself on nodding terms with other early morning pavement-pounders, dog walkers, mallards and a goose. I can’t remember the exact point at which Jo confirmed I could now legitimately call myself a fully fledged runner, but it was a good feeling.

Stepping it up

And as with all good things, they come to an end. Along with many other lockdown rookie runners, once the buzz of the Couch to 5k completion subsided, I felt a little lost. Without Coach Whiley to spur me on, could I conquer 5000 metres and more alone?

Help came in the form of the Nike Running Club app. Free, and jam-packed with all kinds of guided runs. Long and short and tailored to suit moods, terrains, weather conditions and more. Coach Bennett became a worthy replacement for Coach Whiley, and my journey continued. It’s been ten months and my proudest achievement is a 10k.

With large gatherings off the cards for now, I’ll not be entering any organised half-marathons just yet. But until that time, I’m concentrating on regular forays into the fresh air, and keeping one foot in front of the other.

Here are my tips for maintaining a running habit:

Know some routes and vary them. It helps to have at least a vague idea of where you’re headed when you step out ready to run. Otherwise there’s a risk of trailing up and down the same stretch of street/running into dead-ends/generally feeling as if you’re going nowhere. I find I’m spurred on by passing markers as mundane as lampposts and drain covers. All the better if those markers are rivers, bridges, shops or anything more pleasing on the eye that signifies progress.

Now more freedom allows us to venture beyond our immediate neighbourhoods, why not consider getting the blood pumping on some alternative and scenic lakeside, forest or canal path terrain? This list looks tempting.

Plan your playlist carefully. Starting a run too fast is a one-way street to early burnout. Fans of house music should therefore beware. Although a zippy BPM might power you through the latter stages of a run, blasting nightclub sounds at the beginning might see you needing a sit-down before the chorus.

Try running without music. Music’s a key part of the zoned out, mindful state a run can bring, but the sounds of Mother Nature can be equally as soothing and effective. Try a run with birdsong, rustling leaves and the hammering of your own feet as your audio and see how it makes you feel.

Work out the time that works best for you. A morning run clears the head and makes for an uplifting start to the day. An evening run can unravel any work stresses and irritations. Some weeks call for a balance of the two.

Get some decent trainers/wear something that makes you feel good. Some say running is the cheapest sport going, needing nothing more than a pair of trainers and a Lycra-based outfit. If only this were true. Your ankles, knees and other body parts will thank you for a pair of trainers with good support. And in theory you can run in any old rags, but I find my fluro toucan-print Adidas leggings give me a lift.

Join some groups and connect with others. The running community is a friendly and welcoming one. Apps like Strava make what’s often a solo pursuit social. Track your efforts against your friends and workmates, discover new routes, join virtual challenges and be inspired by those further along in their running journeys.

Most importantly, cut yourself some slack! Something that stuck with me from Couch to 5k is Jo Whiley’s wise adage:

“Some days you’ll skip like a gazelle, other days you’ll feel like your legs are made of lead. There’s no rhyme or reason for that.”

Well said. A year ago you weren’t running at all - so be good to yourself, and keep going!