How to get into (and stick to) running in 2024
Disclaimer — I am not a pro-athlete, nor am I a running coach. I would say I am naturally an average runner who has just been consistent with training for the last few years. These are things that worked for me.
My PBs (so you can decide whether you want to continue reading):
5K — 18:47
10K — 40:06
Half Marathon — 1:28:36
Marathon — TBC
Did you know, the most common New Years resolution is “to exercise more”. For a lot of people, running is unsurprisingly the exercise of choice. Running is a cheap and effective way to get moving. Additionally, you can pretty much run wherever you are without the financial burden of expensive memberships (unlike the gym or many other sports).
I will skip the spiel for this post and keep it brief (AKA get to the point Aaron). The post is split into 2 parts: Getting into running and sticking to running.
Part 1 — Getting into running
1. Start by walking
A lot of beginner runners try to go out too quickly and aim for a 5K PB every time they run. This is a rookie error. Running is supposed to be enjoyable, and even professional athletes will spend 80% of their training at an “easy” pace. If you’re at the beginning of your running journey, enjoy the fresh air and simply focus on building the habit of spending 20 minutes per day exercising.
2. Invest in a good pair of running shoes
Going out for a run can be a real pain in the a**, especially if you’re just getting started. The last thing you need or want is to get blisters (or worse) whilst you’re at it. Invest in a good pair of running shoes for you. This means go to a store and do GAIT analysis and understand what your body needs based on your running style. Many retailers in the UK will offer this and Runners Need even offer it for free!
3. Do a parkrun (if you’re in the UK)
Parkruns are a great way to start your running journey. They are free, family friendly and fun! You can sprint, run or walk your way over 5K on a Saturday morning in your local park. Parkruns take place across the UK every weekend of the year. You will also receive an official time which will be added to your parkrun profile — a great way for you to track your progress on your running journey.
Part 2 — Sticking to running
1. Follow a plan
There are SO many running plans on the internet. If you’re struggling to find one, check out the Runners Need Couch to 5K plan. Following a plan can help you stay consistent and ensure that you continue to make progress towards your fitness goals.
2. Commit to a race
Training in the winter can be difficult. Especially when it is cold AND raining. For me, I have found that having a race in the diary can serve as a great source of motivation when I need it most! For example, this year I am training for my first ever marathon in April.
3. Run with others
Finally, run with other people! The beauty of running is that you can do it alone — but that doesn't mean you have to. Running with friends can be a great way to break up your training and makes for a super healthy social activity. If you don’t have friends that run, don’t worry! You can join a local running club and meet many like-minded peeps of all abilities at a various stages in their running journeys.
So that’s it. A quick whistle-stop tour on how you can make 2024 your running year. Enjoy the journey and good luck!
If you have any questions, I’d love to carry on the conversation on LinkedIn.
