Running is considered one of the most popular forms of exercise as it offers a full body workout with quick, safe weight loss. However, you can’t just rock up to a running track or treadmill and expect to be able to run a marathon. To become a consistent and happy runner, you need to start slow. So I asked Nike Running Club Dubai’s, Head Coach Manal Rostom, for her top tips on getting started.
Set A Goal
The most efficient way to become consistent with something is to set a goal. So sign up for a marathon, a race, a fun run, whatever your community has to offer and plan your running goals according to that date. Having an end game will give you much-needed motivation when you just want a sofa day.
Don’t go out there thinking you can nail 10 kilometers on your first go. Start with 3-5k for the first couple of weeks then up the target a couple of kilometers each week. For beginners, you should be looking to complete 3k in 15 minutes but don’t get disheartened if it takes longer. You’ll get there.
C25K is a great website for indicating and setting goals, but Manal recommends running at least three times per week.
Listen To Your Body
I’m going to warn you now. Everything is going to hurt. Running is full body workout so if you need a rest day, then take the rest or opt for a light jog.
Remember to warm the body up and stretch before and after your workout. Your knees especially will feel your runs so take the pressure off them by wearing proper running shoes.
Pick Your Timings
There are always debates about the best time to workout: in the morning, on an empty stomach, an hour after breakfast. But ultimately, it’s up to you to decide. Personally, I love the idea of exercising in the morning, but I have much more energy and desire to hit the gym in the evening. So rather than pushing my body to do something it isn’t ready for, I wait.
We also live in a hot climate so if you’re running outside then take into consideration the temperature.
Join A Club
Exercising with a group can have significant benefits. It offers support, motivation and competition. Nike+ Running Club holds events almost every week – some mixed and some for ladies only (the Nike+ Running App has more event options than the website) and the coaches are phenomenal.
Equally, if you want something more low key then check the bulletin boards at your local supermarket to see if there are any running clubs in your area.
Look Good While Running
The fact that mentioned this shows just how awesome she is.
Yes, you need a really good sports bra that is not only super supportive, but that also fits. And yes, you need a great pair of trainers, but for the rest of the outfit, it’s about looking and feeling good.
Ready, Set, Run
So there you have it. No more excuses.
Grab some cute running clothes and Manal and I will see you at the running track. Well, maybe not me. I’m usually flying when the club meets.