Tips To Help You Get Into Running This Year

By guest contributor Lee Merrien

Are you thinking of taking up running this year? The physical and mental health benefits are well documented, but if you’re a beginner, or if you haven’t been out running for a while, getting out there can be a daunting prospect. So we reached out to Lee Merrien for some tips to help you get going.

Lee has been involved in the local athletics scene from a young age, putting Guernsey firmly on the running map when he represented Team GB at the 2012 London Olympics. He has been coaching for over 15 years and he shares his thoughts on the benefits of running, with some ideas to help you take those crucial first steps. 

Over to you Lee…

 

 

At our 'Get Into Running' groups we encourage people to talk while doing their running intervals so they don’t go too fast - if you're struggling to talk that means you need to slow down!

 

Running often gets a bit of a bad reputation. It can be seen as an activity that leads to injury. But in truth, and like most things, with a sensible introduction, a progressive and adaptable build-up plus a few appropriate guidelines, that doesn’t need to be the case.

Now I know I’m massively biased. I love running. It has formed a huge part of my life for some 30 years or more, and I’ve experienced the many benefits it has to offer, so let me share some of my thoughts with you on the benefits of running, with some tips to get you started...

 

Running is Accessible and Affordable for Everyone.

For a start, it’s a very convenient activity. You can get out from home or the office pretty much any time of the day, when work and family committments allow, of course. It doesn’t need to be a costly pursuit either. You need little more than comfortable clothing and a solid pair of trainers...  and perhaps a plan to follow to get you started. It’s a great way to unwind and feel better about yourself and you don’t necessarily need to run with others, unless you want to. You can just get out the door, use your time for some much needed headspace and elevate your heart rate to feel the benefits.

It’s not only great for your cardiovascular health and general wellbeing, but if you’re more of a socialite, it can also be a great way to enjoy spending time with others through various local groups or by taking part in a parkrun, or simply with a running friend.

 

Start By Setting Yourself A Goal.

If you're new to running, or haven't run for a while, think about what it is that's holding you back? Perhaps you're worried about injury? Maybe you don’t like running alone, or you simply don’t feel very motivatedt?

I recommend you set yourself a goal to get started. That might seem a little scary, but giving yourself something to work towards, even when you are new to it, is very empowering. You just need to ensure the goal is appropriate for you and your level of experience. Don’t get me wrong, it needs to offer a challenge, but if you’re not currently running or you’re struggling to run regularly, you don’t want to start with a goal that appears hugely out of reach.

Maybe for you that’s to finish a 5km or parkrun, or it could be shorter like running your first mile without stopping. Another key thing when setting that goal, though, is to have an end date ideally no longer than 4-8 weeks away. Shorter might mean too much too soon for you, longer and your motivation might start to dwindle.

 

 

As a beginner, or even returning runner, intervals of alternating running at as comfortable a pace as you can manage with walking or rest breaks is a great place to start as it allows your body to gradually get used to the demands.

 

Here's How To Get Started. 

The best way for you to get started can, in part, depend on your personal exercise experience and current activities levels. Someone who is completely inactive might be wise to start with less weight bearing cardiovascular activities alongside some strength and conditioning, before running to build their base fitness levels up a little. It just gives you a slightly more favourable starting point. The key thing is to start injury free in the first place. Any prior fitness levels via non-running, active day-to-day lifestyle will only help, but is not always essential.

As a beginner, or even returning runner, combining intervals of alternating running at as comfortable a pace as you can manage, with walking or rest breaks, is a great place to start, as it allows your body to gradually get used to the demands. You might start with as little as 30 or 60 second repeats of running, with a walk or rest break of a similar duration in between, or longer if you feel you need it.

At our Get into Running groups we encourage people to talk while doing their running intervals so they don’t go too fast - if you're struggling to talk that means you need to slow down! Start with no more than 5-10 minutes of accumulated running time - alongside your walk breaks and a warm-up routine. this might only take 25 -30 minutes in total. From there you can gradually build up, with small increases in running duration.

Aim to do no more than two or three running sessions like this per week, otherwise you might not be giving your body sufficient time to adapt.

 

Ways To Stay Motivated

If you’re someone who struggles with motivation or doesn’t like running alone, then running with a friend or group can also play a part in keeping you motivated and helping you to achieve your goal. We all have days where our motivation is a little on the low side. If the goal is desirable though, and you have someone to meet, train and share this with, it can help get you out there in the first place.

Most of the time you’ll feel better having done it. I really enjoy our Get into Running groups because people have shared aims and they also make new friends who they train with and continue to run with afterwards as well. It adds to the camaraderie and social side of the activity.

It can also help if you find ways to hold yourself accountable. That might be as simple as writing down your running goals somewhere, or telling a friend or a family member your plans - or maybe even putting it out there in public! While the latter might not be for everyone, if nobody knows it might be a bit too easy to postpone or push back on your committment.

 

More Tips To Get You Started

So, if you are tempted to give it a go, here's a mini-list of my tips to help you on your way...

1.  Set a goal with a timeframe.

2.  Tell someone your plans, it will hold you more accountable.

3.  Start with only a small amount of running and take regular walk breaks to help build up slowly.

4.  Keep the pace as comfortable as you can - a 'talking' pace.

5.  Run no more than 2 or 3 times a week, with 1 or 2 days of non-running in between.

6.  If you are worried about injury get a check-up with a physio or introduce some conditioning that focuses on developing better hip, leg and trunk strength.

 

 

Running With Lee Merrien

Lee Merrrien has been involved in the local athletics scene from a young age, putting Guernsey firmly on the running map when he represented Team GB at the 2012 London Olympics.

Lee has been coaching for over 15 years, and through Lee Merrien Running he offers a variety of running groups for all abilities, from those getting into running for the first time to those with higher level aspirations for their running. He also offers online coaching services alongside a variety of running related services such as personalised consultations, training plans, and conditioning sessions for seasoned runners.