17 August 2021

So you’ve been sold on the myriad of health benefits associated with running but don’t know where to start?

Well, good news! Just by making the commitment, you’ve taken a huge step in the right direction.

Now it’s time to get you out there and more importantly keep you out there. Here are some easy ways to kick-start your love affair with running.

Start off small

Any physical activity is better than none. If you’re starting out, start small.

Tackling too much, too soon, is an invitation for injury and burnout.

Health experts recommend that even moderate physical activity, such a brisk walk for as little as 30 minutes, five days a week, will have many positive impacts on your health and wellbeing.

Start by doing gentle strolls, work your way up to brisk walks, and eventually alternate walking with jogging until you’re comfortable with the pace.

Remember­­—it’s more beneficial to be doing gentle, regular exercise than to push yourself to the point of fatigue or injury. Consistency is key.

Log in some rest days and you’re well on track to building up your exercise and fitness goals.

Set a goal

Setting goals is a great way to monitor your progress and stay motivated.

Perhaps you want to lose weight, achieve a certain distance, take part in an event or simply commit to exercising at the same times every week—your goals remind you why you’re putting in the hard yards and allow you to celebrate how far you’ve come.

Ensure your goals are specific and realistic, and only work on one goal at a time to avoid overwhelming yourself.

When you’ve decided on your goals, write them down so you can revisit them when motivation is lacking.

When you reach a goal, pause to enjoy the satisfaction of crossing it off your list, reward yourself, and set a new one.

Make a plan

Once you’ve set your goals, make a plan that will outline step-by-step how you will achieve that goal.

Having a plan or schedule will help you establish healthy habits by making it as easy as possible to do the specific things you know you should do.

Say, for example, you’ve set the feel-good goal of signing up for The Long Run and tackling 72km throughout the month of September.

Your plan could be a calendar that outlines the times, days and distances you will run to achieve that goal. It can include tasks like laying out your fitness gear the night before your morning jog or mapping different courses to keep things interesting.

You can access free fitness planners online and customise them to suit your needs.  

Do it with friends

Everybody needs a bit of encouragement every now and then, so why not enlist your very own cheer squad?

Make your runs more interesting by combining them with a social activity like meeting your friends for coffee or taking part in a team charity event like The Long Run (register here if you haven't already!).

Exercising with friends makes it even more enjoyable with the added bonus of keeping you accountable to your goals.

Have friends that don’t share your same enthusiasm for fitness? That’s ok! There is a whole community of exercise fanatics online. Join The Long Run Community on Facebook, or register for an app like Strava to join clubs, connect with new friends and share your adventures.

Reward yourself!

Hard work deserves a reward. If you’re making progress and ticking off goals, connecting rewards to your actions will help to build up motivation.

When you’ve hit your weekly cardio minutes or reached a new distance goal, treat yourself to something you enjoy like splurging on some new activewear, scheduling a massage or eating out.

Who would have thought the idea of running could be so appealing!

TEAM PCFA