In our previous article “How To Start Running For The First Time Part 1” we 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 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.
This time in “How To Start Running For The First Time Part Two” we will look at goal setting, clothing, accessories and much more so read on.
Goal Setting

It is our advice that if you are new to running then setting yourself small and manageable goals is invaluable. Remember the old saying, “slow and steady wins the race”. Well this is very good advice. At Team Thomas Outdoor Fitness we offer a couch to 5K which is designed to help you run a full distance 5K by the end of a structured and coach led 9 weeks. Each week you will be coached through the programme which is broken down into manageable walking and running segments working steadily and systematically towards you be able to run continuously for 5K. This is done in such a way that the 5K is achieved without it seeming like a huge task that is insurmountable.
If you have been inactive for a period of time and running seems like it is a bit overwhelming then walking is in itself a great form of exercise with massive health benefits. You can vary the pace of your walks, set distances and gradually increase the pace up to a light jog. Once you are comfortable jogging and when you feel ready, you may want to step it up again and increase the pace and try to reduce the time taken to cover a set distance.
Clothing
Running is an activity you can do all year round outside so wearing the correct clothing for the conditions is essential. During the summer it can get hot so it is important to keep cool and dry and in the winter extra layers are what is needed to keep the body warm as well as a hat and gloves for the head and extremities.
In recent years modern fabrics like, nylon, spandex, polyester and Lycra have been developed which have been great for running as they keep the body cool and dry from sweat in warmer weather, reducing chaffing and not leaving you feel damp and uncomfortable. During the winter they are easy to layer up providing extra warmth and still providing the same qualities and benefits as you sweat.

Socks are another important piece of clothing which can make or break a run. It is difficult to relax and enjoy a run when your socks are slipping down in your trainers, wet with sweat and rubbing on your toes or heel. It is worth getting socks designed specifically for running which are breathable, padded and are designed specifically for your left and right foot and just check you have the right size and you are good to go.
Just a word on safety, if you are running at night please wear some high visibility clothing just so drivers and other road/path users can see you.
Accessories
If you are planning to listen to music on your run then it can be stored on your phone, IPod, mp3. Once you have decided which device to use you will have to work out how you are going to carry it when you run. Amazon is great if you are looking to run hands free and offer a great range of armbands(no not for swimming) to hold your phone. They are lightweight, comfortable and will keep your phone nice and dry in all weathers.
Next up is headphones. Standard headphones and ear buds are not really designed for running, are not waterproof and can slip out or off your ears. If you really cannot run without some music for motivation or to make your run more enjoyable it is well worth investing in some running specific earbuds/headphones.

If you are going to be running near roads and need to be aware of any other road users it is important to be able to hear what is going on around you. This is where bone conduction headphones have the advantage. Bone conduction headphones do not cover your ear so that when you are listening to your music or podcast you can still hear what is going on around you and be aware of potential dangers such as passing cars. These work by sitting on the outside of the ear and sending sound vibrations along the cheek bones and into the inner ear. A really clever bit of tech if you ask me and I have been using them for just over a year to great effect.
There are many more accessories out there from hydration systems to high tech watches, we advise do your research and if you think a bit of kit will be useful purchase from a trusted source such as Amazon or other established running outlets.
To Sum Up
Running is a very popular all around the world and the health benefits are well documented. This however does not mean running is for everyone and the best approach we have found to see if running really is for you is the run and walk approach. Basically set a timer for the time spent walking and the time spent running, once you get used to this increase the time running and reduce the time walking (find out more details Here). Once you have done this a few times you can make an informed decision where running really is for you.
Above all try to have some fun, especially when you first start, don’t take it too seriously. Like most things, when we first start there are going to be some ups and downs, if you start a run and have to walk that is fine and if you manage to complete it that is great, it really is just about having some fun and spending time in the fresh air and the great outdoors.
In How To Start Running For The First Time. Part 3
We will be looking at
- Establishing your running style
- Finding out how you run best
- Stretching
- Extra expert tips
See you then
Team Thomas Outdoor Fitness