Following Keely Hodgkinson’s remarkable performance in the 800m at the Paris Olympics, where she clinched the gold medal, many of you may have been inspired to take up running.
So, if you’re eager to get started and wondering how to embark on your running journey, here are some tips to get you… up and running.

Warm up

Always start with a warm-up, such as brisk walking, slow jogging and gentle dynamic stretches, to prepare yourself to run. Begin at a comfortable pace that would enable you to have a light conversation. As you start to feel more comfortable, pick up your pace a little. This helps your body to adapt to higher intensities and will keep your breathing steady and working correctly. I like to think of our energy system working like the gears of a car. Just as a car shifts through gears to optimise its performance, your energy system does the same

Your feet

Investing in good running shoes is a must. Specialist running shops cater to all levels of runners and will be able to fit you with the best shoes for your running journey. Focus on landing with a midfoot strike instead of your heels or toes. Landing on your midfoot helps to absorb shock better than heel striking, which should lead to less strain on your joints and a lower risk of injury.

Posture and breathing

Keep your shoulders down and arms relaxed by your side. As you run, allow your arms to swing naturally. Being aware of your posture from the start will set you up for long-term success and go a long way to help prevent injuries. It’s worthwhile practicing breathing in through your nose and out through your mouth, it can make a great difference to your mastery of running, and enhance your performance and enjoyment.

Motivation

• Whether you want to get fit, lose weight, or run a marathon, having a clear goal will help to keep you motivated, like completing a set distance or increasing your speed.
• Running with others is a great way to stay motivated (especially on cold winter evenings) with camaraderie and support in abundance.
• Running apps such as Strava and Map My Run enable you to log your runs, route, distance and pace. You can check out the 17 best-running apps of 2024, as recommended by Runner’s World, at runnersworld.com.
• The ‘couch-to-5k runner’ plan is a great way for beginners to dip their toes in, taking you from 0-5k in 8 weeks.
• Park Runs are all over the country and cater to all ages and levels and, best of all, they’re completely free of charge. parkrun.org.uk.

Look up your local athletics track and see what they have on offer for beginners. Many clubs have courses and beginner sessions – just think, you could be running on a track where Olympians have run before you.
And finally, celebrate your achievements, no matter how big or small, and remember that just one step in the right direction is a thousand times better than no step at all!

Sarah Maxwell is a multi-award winning Lifestyle Wellbeing and Fitness coach. You can find her at sarahmaxwell.com
Get in touch via email at sarahmaxwell@mail.com
and on social
@sarahmaxlife