All around the world people have taken up running as a very effective and rewarding way of improving both their health and their fitness. The benefits of running are not only physical, it also has massive benefits to mental health and getting started couldn’t be more simple. So what are we waiting for, let’s lace up our trainers, step outside and learn, how to start running for the first time.

What are the benefits of running

When it comes to activities that are going to get us outside, clear our minds and strengthen our hearts and lungs running is one of the most accessible things we can do.

As we have highlighted running is great for both mental and physical health and now we are going to look at these in a little more detail.

Healthy joints and bones

Studies have shown that people who run regularly could expect to have less arthritis as they age than non-runners and this goes against the common misconception that running has a detrimental effect on your joints especially as you age. This is mainly due to your muscles getting stronger around joints when running and results in the muscles absorbing more shock and pressure than the joint itself. Couple this with an increase in bone density and strength due to impact during a run, you really do have a great way to strengthen both muscle and bone.

Reduces stress levels

When you run our brains release endorphins which are our natural mood enhancers(happy chemicals) which make us feel more relaxed and generally happier. This is great for our mental well-being, refocusing the mind, improving clarity of thought and focusing us on the here and now and not on the 101 things we have got to do in our everyday lives.

A reduced risk of developing type 2 diabetes

A great side effect of running is it improves the body’s ability to regulate its blood sugar levels by increasing its sensitivity to insulin. This is great news and combining this with maintaining a healthy weight by regular exercise could reduce the risk of developing type 2 diabetes by as much as 50%.

Improved memory

As you built the amount of exercise you do over weeks and months, it has been shown that your memory also improves. It is thought that due to exercise the part of the brain responsible for memory and learning(the hippocampus) increases in size and the growth of the hippocampus leads to an improvement in your memory and speed of learning.

How To Get Started

Choose the correct footwear

The most important thing to do when you start running is to invest in the correct type of running shoes. The correct type of shoes will not only make your running more enjoyable, they will also speed up your progress and help avoid injuries and blisters.

There are a lot of different brands and styles of running shoe on the market and it can be a little daunting, however by asking yourself a couple of simple questions you can narrow this down and find the right ones for you;

What is the surface I will be running on?

If you will be mostly running on pavements or on a treadmill then road running trainers will usually be your best option. These are the most common running shoes available and provide excellent cushioning in the heel and foot which is great for shock absorption and injury prevention. They are designed for running on hard surfaces and are great at protecting your joints from the impact of running.

If you will be mostly running off-road, for example on beaches, muddy trails or nature trails then a trail trainer would be the way to go. These type of running shoe are designed to give better ankle support, a firmer sole, and deeper tread to give you more grip with flexibility to adapt to uneven terrain. Trail trainers can also be used to run on pavements however they do tend to wear out a lot quicker and are generally a little heavier.

There are also running shoes that you can use for both pavements/treadmill and off-road running called hybrid trainers. As the name implies they offer the flexibility and grip of a trail trainer, with the stability and cushioning of a road running trainer. These are great when training on multiple surfaces offering the best of both running shoes.

Running Style and foot type

Once you have agreed on what running surface and running shoe you will need it is time to think of your running style and foot type. This is when it helps if you know what your foot is doing when it hits the ground while you run and is known as your gait and whether your foot has any degree of pronation.

OK so what is pronation?

Pronation is the way your foot hits the ground when you walk or run and refers to the amount your foot rolls in, out or stays in line with the ankle. Most good running shops will offer a free gait analysis service that will help you chose the correct trainers for you so it is well worth a visit. If you can’t get to a shop your best bet is to watch https://www.youtube.com/watch?v=EVnnVkGTIH0 and you can see how to do this at home.

There is definitely more to choosing a running shoe than just ordering a pair on line and hoping for the best, Team Thomas highly recommends firstly getting your pronation analyzed either at home or a running shop, then taking these results to a sports and/or running specialist shop for advice and to try on a few pairs to get the correct fit. If for whatever reason you cannot get to a shop then the next best option is to order a pair from a reputable online running store following the outlined criteria. It is however very important to make sure your running shoes fit properly and are comfortable and  if necessary returned until the correct running shoes are found. 

To get off on the right foot when you start your running journey it is important to put in some time, effort and patience into finding the correct shoes for you.

To sum up

In this  article “How To Start Running For The First Time Part One” we have mainly looked at the health benefits of running

• Healthy joints and bones
• Reduces stress levels
• A reduced risk of developing type 2 diabetes
• Improved memory

We have also discussed the importance of choosing the correct shoe for the type of running you will be doing and analyzing what your feet are doing during your run.

Next time in “How To Start Running For The First Time Part Two” we will look  at goal setting, clothing, accessories and much more so stay tuned.

Team Thomas