As each year goes by it feels like more and more people are catching the running bug. Running is really having its moment on TikTok and it seems like the world is chasing after that runners high.

Speaking from experience, running has the ability to change your life. Although sometimes it looks easy, getting into running can be a humbling experience so if you’re thinking about getting into a long term relationship with your trainers we’ve put together some tips to help get you started.

Protect your feet

One piece of kit that definitely requires some thought is your shoes. A good pair of shoes can be the difference between a successful start to the sport or spending too much money on physio appointments. 

The trainers you need will depend on how your legs move while they are running, so the best way to find the perfect fit for you is to visit a specialty running store. Specialists will be able to identify what you need by evaluating how you walk and recommend a shoe with the best stability and support. Although tempting to go for the shiny, colourful trainers we see on TikTok, running is a high impact sport so take your time and choose the shoe based on how it feels, not how it looks.

What you’ll need

Don’t let TikTok make you feel like you need to break the bank on all the latest running gear to get started, running is relatively low maintenance in terms of gear. As far as attire goes, you want to try and avoid cotton as this soaks up sweat like a sponge. 

Daylight is limited and temperatures are cold so for those challenging winter months it is worth investing in a reflective thermal jacket to keep you safe and warm. 

Don’t break the bank on fitness watches, you will likely have everything you need on your phone where you can download apps like Strava, MapMyRun and Runna to track your time and mileage. 

Slow and steady wins the race 

When it comes to running it's very tempting to go in all guns blazing and try to run very far and very quick. Although fast running feels like a good strategy to get to the finish line quicker, in the long run (pun intended) your body will thank you for going slower. If you need to, take walking breaks between minutes so, if you can only run for 5 minutes without stopping then you could run for 10 minutes if you break it down into 2 sections with a walk in between. Over time, you will build endurance and your pace will inevitably get quicker.

A non-negotiable for running is warming up, fitness pros recommend starting your run with a brisk 5 to 10 minute walk to warm up the body. Dynamic stretches are also very good for getting the blood moving, things like knee hugs, leg swings and torso twists.

Follow a training schedule 

Accountability is the best way to help habits stick and trust me I know it’s hard to show up for yourself without guidance on what you should be doing. There’s plenty of free training schedules online for different running goals. I’ve tried and tested multiple different apps and my personal favourite is Runna. Runna is a personalised running coach with tailored plans and an in app community to help you achieve your goals. Whether you are running your first marathon or are a complete beginner they will create a tailored weekly plan just for you.

I found their plan also stopped me from getting too over excited and burning out early on, taking rest is very important for your running journey and Runna will make sure you’re not too overambitious at the start. 

Running but make it fun

Motivation is something you have to create and there are going to be days where you literally couldn’t think of anything worse. My biggest hack for those days is to make the run fun. Do you have a friend who could keep you company on the run? Or (my personal favourite) run to your favourite coffee shop, treat yourself to a pain au chocolat when you make it to the other side. Put on your favourite playlist and use it as a time to escape the rest of the world. 

With running it’s important to remember that regardless of how long you’ve been doing it, some days you’ll love it and some days you’ll want to throw your trainers in the bin. Like any long term relationship, running takes time, commitment and patience but speaking from experience my relationship with running has changed my life for the better.