"I can't run today because..."

Do you find it easy to avoid running by making excuses?!

“It’s too cold/hot today.”

“It’s raining I can’t run in the rain.”

“I’ve just washed my hair.”

“It’s actually perfect weather conditions right now but I’m too tired.”

Do any of these sound familiar?

Stop with the excuses (unless you have an illness or an injury) and get outside and run! It’s one of the best forms of exercise; it makes you feel great afterwards, it’s free, you can do it anywhere, it burns more calories than any other mainstream activity and it can reduce the risk of heart disease, type 2 diabetes and a stroke.

You may need to build your fitness levels gradually by starting off walking for an amount of time that feels comfortable (anywhere from 10 to 30 minutes every day).

Then when you feel ready, you can combine your walking with running intervals of one to two minutes until gradually you improve and feel fit enough to run the whole route.

For beginners, try and run at least twice a week to get into a routine. Remember, it’s much better to run twice a week every week rather than run 4 or 5 times in one week and the next week do nothing.

Staying motivated is easier said than done but here are some tips to help you along the way:-

1) Set yourself goals

Sign up to organised runs which are held throughout the year; some are free and some may cost but  setting a goal like this will increase the chances that you maintain a running routine!

2) Remember that feeling afterwards

Constantly remind yourself of that amazing feeling after completing a run. You tend to feel more energised, happier and less stressed!

3) Run with a partner

By running with a friend you’ll instantly feel more motivated and you may even be able to push one another throughout the run so you perform better than you would do if you were running on your own. Also, you are less likely to make excuses why you can’t run!

4) Get a running app

A running app is an excellent boost as most apps measure your time and distance so you can see how quickly you improve. In no time, you’ll have a collection of your weekly runs and many apps update you when you have performed your quickest kilometre or mile! What’s even better is many of these apps are free.

5) Run to music

If a running partner doesn’t motivate you then perhaps music will. Be sure to upload your favourite tracks to your music device so you can run to a good beat and feel the adrenaline kick in when your favourite song plays.

6) Running clubs

How about joining a running club? There are several running clubs around, just search for them on the internet and you’ll be sure to find one local to you. Or, better that, create your own running club by spreading the word through work or social media sites. You may be surprised with the result!

7) Running outfit

Ensure you have suitable running trainers that suit your foot type and cushion your steps so you reduce the risk of injury. After 300 miles, it’s advisable to replace your trainers as the shock absorbers are likely to have worn. Additionally, buy yourself a new running top or leggings as this will certainly encourage you to go running so you can show off your new outfit!

Feeling inspired now? There’s only one thing left to do and that is to get RUNNING!

Good luck and let us know how you get on!

Source/inspired by:

http://www.nhs.uk/Livewell/getting-started-guides/Pages/getting-started-running.aspx

http://www.runnersworld.com/start-running/overview-how-to-start-running