Running is what many of us think of when someone says “aerobic exercise” and, whilst there are some great health benefits, it’s not for the faint-hearted.

If you’re thinking about taking up running, there can be a lot to think about.

And the last thing you want to do is buy all of the gear and experience an injury that stops you in your tracks.

So, we’ve got some tips to get your running journey started safely and at a pace you can enjoy!

Running shoes

It can be tempting to buy the really cool, fashionable pair of trainers, but do your research first!

The correct pair of running shoes should provide support and cushioning to prevent injury and improve your running performance.

Many sports and running retailers offer test and tools to help you find that perfect pair.

Warm up and stretch

We know you’re keen to get running, but preparing your body is key to help prevent injury.

Make sure you stretch your muscles and warm up your body before every run.

Slow and steady

If you are brand new to running, stick to short distances and maintain a slow speed until your fitness levels increase.

When you feel less out of breath, and less tired after a run, it might be time to pick up the pace and go for that longer run.

Set goals

Having achievable short-term goals can help to keep you motivated and focused.

Start small with goals such as running for 10 minutes without stopping or aim to reduce your running time on a short route.

As your endurance and improves, you can increase the time or distance, and hitting these milestones may help you enjoy your fitness journey more.

Hydration

Running can make you pretty sweaty, so you’ll need to drink more water to ensure you stay hydrated and maintain your energy levels.

Make sure you drink plenty of water before, during and after your runs for optimal hydration.

Strength Training

Running is great aerobic exercise that can build your muscle strength over time, but strength training can help develop and strengthen your muscles when you’re not on the track.

Focus on strengthening your core and leg muscles to help prevent injury and improve your performance.

Monitor your body

You know your body better than anyone else, so you’ll know if something doesn’t feel right.

If you feel any pain or discomfort whilst running, make sure you stop, rest and hydrate. If you push through the pain, this could lead to injury.

Rest

It can be easy to get the bug and run every day, but your body won’t thank you for it!

Make sure you give your body time to rest and recover in-between runs.

Variety

Running the same route or distance can get boring quickly.

Keep challenging your body by running different routes, different terrains, running uphill or even try interval running for a change of pace.

Get social

Joining a running group can be really rewarding, from meeting like-minded people, to having regular runs and trying new routes.

You might learn some helpful new tips and tricks, and even make a new friend along the way!