‘I think we all should have something, which takes us to our happy place,’ says Olympian Dame Kelly Holmes, in her book, Running Life (Kyle, £20). ‘These days, running gives me freedom, headspace, confidence, fitness and is part of my lifestyle rather than a career. It’s an amazing form of exercise and works your whole body as well as being good for the mind.’
If you’re thinking of getting your running shoes on, here’s some tips to get you off to a flying start.
Be your own champion
You need to be mentally as well as physically ready to embrace a new fitness regime. ‘I have certainly always believed that people ‘win’ because they have the right mental attitude,’ says Kelly Holmes. ‘In my mind, it is all about believing anything is possible but that doesn’t automatically mean everyone is a winner. Because when two people have the same qualifications, experience in the workplace or time and distance on the track, it’s the mental attitude, focus and self-belief that can set them apart. Now, when we are talking fitness and sport, this is so true. Anyone can go to the gym and train if they choose to. But it’s all about making the choice to be healthy in the first place – deciding to do the best by our body starts us on the path to fitness and consistency. We all know it’s easy to say ‘no’, or ‘I can’t’, but no one will do it for you – you have to want to be your own champion.’
Get kitted out
Running is a budget-friendly sport, and doesn’t require a lot of expensive equipment. But your most essential piece of kit is well-fitting trainers – and if you decide running is the right sport for you then investing in a pair of professionally fitted specialist running trainers will be money well spent. Women definitely need a good quality sports bra, and if you plan to run in the dark, then a hi-vis vest is a sensible safety precaution – as is plotting a safe, well-lit route and running with a friend or a group. Other than that, make yourself an energy-boosting playlist and if you enjoy tracking your progress, an activity tracker is a fun way to help you see how much you’ve improved.
Walk-run to 5k
All the experts agree that it’s best to walk before you run, and the walk-run approach is a proven way to gradually increase your fitness and stamina as you alternate walking with increasingly longer bursts of running. There are lots of ‘couch to 5k’ programmes available online and via podcast or apps, which typically encourage you to run for three times a week with rest days between, over a period of 9-10 weeks, until you can run for at least half an hour (around 5k) without stopping. It’s a tried-and-tested method that’s worked for thousands of newbie runners, and you can take it at your own pace – simply repeat weeks if you’re finding the pace too tough or life gets in the way. Take a look at https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/
Fuel for fitness
Just because you’ve taken up running doesn’t give you a licence to eat lots more food! It may be fantastic for improving your health, giving you bags of energy and maintaining your goal weight when you get there, but if you’re running to lose weight just bear in mind that you would have to run for almost half an hour to burn off a small chocolate bar, so you might want to rethink ordering that takeaway pizza after a quick jog around the park! However, according to Rugby Union player James Haskell in his book, Cooking for Fitness ((£19.95, James Haskell Health & Fitness), we shouldn’t be afraid of carbs either.
‘Proteins, fats and carbs should all be consumed as part of a healthy diet… eating carbs will not make you ‘fat’ but eating more than your body requires will make you fat. Your level of activity has to match your diet. Remember this lesson and you will never stray too far out of shape.’
To keep you fuelled for regular running, James suggests including a balance of healthy fats, plant-based proteins and complex carbohydrates in your diet such as oats, potatoes and wholegrain cereals to give you a prolonged energy release.
Buddy up
One of the advantages of running is that you can go at your own pace and at the times of day that suit you best – no booking classes in advance or driving to the gym, simply open your front door and go. But a survey by England Athletics revealed that 90% of runners were happier running with others and making new friends. Plus, if you find a running buddy or group you are 25% more likely to stick to running regularly. Running clubs are popping up all the time and most will have a beginner’s group, while runtogether.co.uk can help you locate a group near you – although group activities may be affected by Covid tier restrictions at the moment, so do check local availability.
Parkrun is another great way to commit to a regular group run – all over the country people meet at 9am on Saturday mornings (9.30am in Scotland) to run a timed 5k course in local parks. ‘I am a massive fan of the Parkrun movement because it’s for anyone and everyone,’ says Kelly. ‘No matter what your age, size, shape, ability, background, we all turn up for the same reason: to complete a 5km.’ So, don’t be intimidated – it’s not a race and although your time is logged but it’s only to help you measure your own progress so you can keep improving your PB! Again, due to Covid Parkruns may not be running in your area – find out more and keep up to date with reopening news at www.parkrun.org.uk
Launching on Monday 4 January, Parkrun is launching an eight-week campaign – The parkrun Resolution – celebrating positivity, physical activity and the great outdoors – find out more on the website and follow the hashtag #parkrunresolution
Kelly Holmes top running tips to get you started
Motiavation
Before you start anything new, you have to actually want to start! Depending on how busy I am there is always a moment where training can fall down the priority list – we are all guilty of that, but the key is making time in your diary that cannot be missed.
Have a goal
What do you want to achieve with your training? There is nothing worse than walking into the gym and not having a clue what to do, or setting off for a run with no idea what your performance goal is. Start every workout with a plan, know how long you are training for and what you need to achieve out of that session – is it a heavier weight, a few more reps or another mile on your running distance?
Track your progress
It is important to keep notes or a diary of what you achieve each week so you can see your fitness progress, even if, initially, the changes seem small.
Be realistic
Changes to your body or your fitness levels won’t happen overnight. You have to commit to eating honestly and training regularly.
Hydrate
Your body has a much easier job of giving you its best when you are hydrated. Your muscles repair quicker, your metabolism is faster, your circulation and digestion are better. Drink at least 2 litres of water a day; 3 litres if you are training.