Beginners guide – Pace Perfect Fitness

How to keep running

Well done for starting to run !

Like many new runners building consistency can be difficult. Whether that be to do with work life balance, injuries, life in general getting in the way, or just a simple lack of motivation. I already wrote a motivational blog, and how to start running when over weight, you can find them in the beginners section of the blog headings.

Running to lose weight can be a huge motivational factor, but what if you are not overweight and just unfit. What if you are burned out with work and just need something else to focus on. Perhaps you have started running two or three times a week, but cannot break the 1 or 2k threshold before you need to stop. I think this blog is for you!

No, that is not me in the picture running towards the rocky mountains on a clear winters day. I am sitting in my house in Ireland sipping my morning coffee as I write this. Its pouring rain outside and afterwards I need to get out there and do an 11k run before my family visit from the west of the country.

I was thinking of ways to explain how I am motivated to do that, but its really quiet simple. I don’t want to lose my fitness gains I have built up, and I am working towards a goal. My goal is to complete a 10k this year in less than 50 minutes. You too should chose a goal too. Tell people about your goal regularly (to those who want to listen), that way they might check in on you to see how you are doing, and it might create a little extra pressure, depending on your personality.

I might be getting ahead of myself here, but the concepts are the same regardless of what level you are at. Some people are more naturally driven and motivated than others yes, but you can train yourself and your mind to think differently.

Lets get back to the beginning of your running journey. Remember my last blog about motivation, and trying to understand what drives you. What is your reason to run in the first place and try to remember it. If you don’t have any reason in particular and are just watching too many Tik Tok videos of fitness freaks and instagramers, thats absolutely fine. Being a dreamer is as much of the process as anything else.

Lets suppose your dream is to glide through a park running with your dog, and to be feeling and looking your best. Maybe, its running on a treadmill in a gym or running on a beach with your top off (if that’s your thing). You wont achieve that dream by sitting down looking at your phone, you need to break it down in to simple steps that you regularly do. When I say regularly I mean everyday. No, not running everyday, even more simple than that to get started.

Here are my steps:

Step 1 – This will depend on how badly you are lacking motivation to do,
well, anything really. Get out of bed, drink a full glass of water, and make
the bed. You might think what has this got to do with running, but for me,
building consistent and good habits is key. Open the window, go to the other room, and do a quick 10-minute workout routine. You can do whatever you like, whether it be some sit-ups, weights, yoga stretches, light cardio, press-ups. Just do something. Then clean yourself up and go downstairs. The next part will depend on whether I am working in the office that day or not, but if I am not, make a healthy breakfast.

Step 2 – I am not going to fill the blog post with my daily routine as that
will bore you, and it could take a while to write. Plus, like everyone it
varies from day to day. That is normal life, but I will say this, its what you
do at the end of the day consistently that matters. Set the days that you are
going to run at the beginning of the week. I usually run four days a week, but
you might choose different. I usually run the same four days each week, but you
must be flexible as things can pop up. The important thing is that you remember to reschedule it. Treat the rescheduling like you would if you had to pick your child up, or your dog. You would not forget to do that would you…?

The days I run are Mondays, Thursday, Friday & Saturday. Each run
consists of different paces and styles, but I will not get into that in this
post. For now, I am writing about building good habits to keep you motivated to
succeed and keep running. Everything I wrote so far are good habits, take note
of them and keep the habits simple. Just do them every day. When you go to bed
at night, read for 10 minutes, or do some stretches and rolls on a yoga mat.
This is what I do, and it trains the mind to consistently do the same thing. It
becomes a habit that even when you are not thinking about it, you instinctively
just do it. Running can become like this also.

Step 3 – Building consistent habits takes time. You must be strict at the
beginning and make sure that no matter what, you do your run (s) every week.
The only thing that will stop you are excuses. Pick the days that you will do
your runs and try to stick to them. The times might vary, but that is ok. Keep
your life disciplined so nothing interferes. For example, if you know you do
your Saturday run in the morning, do not drink, or stay up to late on Friday.
These are good habits also, and it will help to keep you balanced and focused
on something.

Discipline for me came easy, but I have a tough time staying focused on
things. I get bored very easily and continually change hobbies. This took some self-reflection
to realise this, and with running I had to make a conscious effort to focus on
my routine, set a reminder to do my run, and focus on achieving some sort of
gain. Some effort that was difficult to achieve and once you have it, you never
want to lose it. Make sense?

Step 4 – Focus on the gain. The gain is different for everyone. Usually for
most runners at the beginning its a 5k run. This should be your only focus for
running. Get an application (there are loads to choose from) to help you. I
used the couch to 5k app, and it worked very well. It structured my runs and
really made the progression to 5k seem easy. Take your time and most
importantly do not get injured. Once you achieve the 5k you will not want to
lose that momentum. You may choose to just keep running 5ks regularly, or you
may choose to progress to 10k, half marathon or marathon. Whatever works for
you is fine, but the most important thing to remember here is, you need to set
a goal, work to achieve it, and once you have achieved it, keep working to
maintain it.

These are only four simple steps, but the idea is to create simple everyday
habits. Keep focused on small things and this can turn into bigger
achievements. Running at the beginning and at any stage is a journey. To
summarize my four steps it would be, wake up and make your bed, light workout,
night-time routine, and plan your week. Hopefully, this is useful, and it
should get you thinking the right way. I will right add-on posts to this over
the coming few months.

How to start running when overweight

Starting to run at any age or weight can be difficult but it can be particularly difficult if you start from an overweight position. No need to worry though, everyone starts somewhere and here I have put together five things to do when starting to run when overweight.

Should you run when overweight and is it safe?

The answer is yes, but like any new runner there are precautions you should take. Get a medical check-up to begin with, usually the doctor will promote fresh air and exercise and will be happy to hear about your new hobby. Don’t ask too many people who have no idea what they are talking about, ask people who have actually done it before and do not take the advice of some troll online who is more than happy to spread their negativity to the world.

2. Get a good pair of shoes

There are many really good specialised running stores. One in Ireland is the run-hub, but look it up in your area and go speak to them. Don’t be shy, everyone starts somewhere and specialised stores will give you the right advice on what shoe to purchase. Other mainstream sports shops can be good, but I find those shops better to buy from when you are more experienced. They are not always people who run themselves and are more interested in selling a shoe rather than actually helping you pick the right shoe for you. So go speak to a specialist, get the right shoe that will give your joints the extra support you need.

3. Start slow and try downloading an app for beginners

There are many good applications and there are also a lot of blog posts that recommend various apps. Right now, I am using the runna app. I believe this is better for more advanced goals, so to start with why not try couch to 5k. This is what I used when I started and it worked brilliantly. My wife has also recently started to use it, and she loves it too. It is perfect for beginners and really starts you off slowly. It is designed to improve your confidence. Remember its baby steps, run for a minute then walk. Next time try two minutes and so on.

4. Run in a quiet place with fewer interruptions

I was particularly conscious of how I looked when I first started running. This is not to say you are, and perhaps you don’t care about flaunting your stuff bouncing down your local town or beach. If that’s you, absolutely go for it my friend and may the force be with you. If you are more of the reserved type however, pick a quieter place to get started and work up those miles privately. I started in a park behind a local university. I went up in the evening three times a week. Of course there was people there, but no annoying traffic lights to contend with and it was a very relaxing environment with tall trees and straight flat paths. Stick in your headphones, use the newly downloaded application and get started !

5. Be patient and incorporate some stretches after your runs

As I stated above, do not push yourself too much too soon. Start slow and at the end of each run, do some stretches. I usually do mine as soon as I get home. The running channel on YouTube has some excellent stretches for runners and it literally takes five minutes. The stretches will help to reduce the build up of lactic acid that causes pains the day after. You should also drink plenty of water and try to incorporate some healthy vegetables in to your meals.

I hope the above tips are useful. Please feel free to subscribe to our newsletter where you can stay up to date on other running advice for beginners.

Morning run motivation

I am glad you are here!

If you are reading this you are in search of motivation to start running in the morning time, or you are already a runner who has experienced the endorphin thrills of lacing your shoes and hitting dusty trails. You are afraid of losing motivation or have a busy schedule upcoming and want to be able to navigate around this and find time to do your hobby.

Here are some tips to either get motivated or stay motivated:

You first need to find what your purpose for running is. Whether that is trying to lose weight, or you want to meet new friends by joining a running club. You want to impress someone, or you have done sports in the past and want to find your youthful fitness again. Whatever your purpose is you need to find it and zone in on it. I find this to be the key motivation driver that works for me. As I wrote in the about me section, I played a lot of sports when I was younger but then stopped doing anything for a few years. I was on holidays and noticed my energy levels were low, I was heavier than I usually was, and I just did not feel comfortable with how I looked, and most importantly how I felt.

I do not want anybody to try and start feeling unnecessarily uncomfortable about themselves, but I would encourage you to zone in on something you want to change.

You obviously want to become fitter or stay fit. Running is incredibly good for releasing endorphins and making you naturally feel better. The runners high is real. Get addicted to it, start by just running once or twice a week but for about 6-8 weeks consistently. Believe me you will love it, and the feel-good factor with the added weight loss (if you need that) will be a natural motivator. Getting started is the hardest part, so find your purpose, over dramatize the emotion of the purpose in your head and get your shoes on!

2. Now that you have found your purpose you need to very clearly plan when you are going to run. I started with a couch to 5k app which designed my running plan for the week based on my chosen three-day input. It would notify me the morning of my run as soon as I woke, and it would remind you later in the day if you for whatever reason forgot. You do not need reminding though if you plan your week efficiently.

Write down your schedule, whether that is picking kids up, working, travelling, visiting friends or alone time to read a book. Write it down and find your two to three slots where you are going to do your run. Of course, things happen where you might need to change the time, but if you are a beginner I would really encourage you to know the precise time and day you are going to embark on your sweaty adventure to the park. You should also know where you are going to run and lay out your clothes the evening before. Try to understand what the weather will be like in advance so that it is not a shock to you when you open the curtains in the morning.

3. Ok, so you have your purpose, you created your plan for the week, now you need some positive affirmations. You cannot have the mindset the night before that it is a massive drag that you need to run in the morning, or that you would much rather go out with friends and sleep in. You should look forward to the run, and if you do not ever have that feeling then maybe consider moving the run to a different time of the day that suits you better. Either way, the same methods of motivation apply.

You should go to bed early to make sure you get enough sleep the night before and try to look forward to the next day. Look forward to going out to exercise while everyone is sleeping. Enjoy the endorphin rush you will receive after the run, and it will help you to stay motivated for the rest of the day also. Set your alarm, and when you wake up drink a glass of water. You are going to do your run now! you have your clothes ready, you don’t care that the weather is bad, your bad, your worse than the weather and the weather should fear you… ok, maybe time to calm it down a bit but you understand my point hopefully.

Use the stress and anger to your advantage if you need to and remember your purpose. That person you want to impress could be there to watch, that tummy fat wants to be burnt off, the summer beach is calling or later that day you have a nice cheat meal planned as its the weekend. Whatever it is, you need to earn it. Get up, drink your water, make your bed, put your big boy/girl pants on, and do your run.

Today is going to be a good day!

4. The points I made in number three above are best equipped for a beginner, but they can be used for more experienced runners with a race coming up, or a personal best time you want to beat. However, it is hard to find that rage in you all the time, and you should not need to after a while either. Running is a lifestyle and if you try, it can become a way of life. It can be something you just do naturally without even thinking too much about it. At the start its hard so it is important to plan ahead, find your purpose and get motivated, but after a while of doing it, you just put your shoes on when you like and take to the roads without much thought behind it.

You can use it as a time to get some personal space, listen to a podcast or some music. It gets easier the more you do it, and you start to take in what is around you. The nature, the sounds, it can become very peaceful. Not at the start though… you just concentrate on breathing and making it home safely!

Putting jokes aside, running should become a lifestyle where you do not need to be motivated to do it. You just do it. It becomes a part of your day, like going to work, or grocery shopping. You build your routine, and even if you are a bit tired or had a long day, you still find time to lace up your shoes and get some fresh air. I have even incorporated it into my business trips. I bring my shoes with me as it is an effective way to distress after a long day or flight.

At the end of the day, the key step here is number one. What is it that you want to achieve from running and why are you doing it? Once you know this, and you trigger it, motivation is easy. Whether that be in the morning, afternoon, or night, you were born to run and to move. You were given legs, be thankful and use them!

Running can reduce belly fat

Well, kind of is the correct answer…

Running will help you to lose weight if that is your goal, but it will also take some extra work and diet commitments to burn away fat from those more stubborn areas. This is my personal experience at least.

As you may already know, when your body loses weight, it does not just lose it in one place.

When I lose weight, I usually lose it first on my face, shoulders, and legs. Unfortunately, my belly remains, and I find that the only way to lose it is with a good diet. Even still, it comes and goes, and I have far from any kind of six-pack. Each week I run a minimum of Thirty kilometres. Each morning, I include some sit-ups, press-ups, and gentle weightlifting, but still the slight belly can remain.

I am sorry if you clicked here looking for a magic formula, but I do not have one. Not yet at least. I do love a good plan however and I am going to share with you the research I have carried out to set things right. Just for transparency, that is not me in the picture. In fact, my belly is slightly stubborn but its more psychological of feeling full and bloated. A slight belly yes, but nothing drastic. It just looked slightly out of place when the rest of me had a runner’s slim build. Nevertheless, I want it gone.

Here is the plan that I have already started- you might try it also!

Diet – Firstly – I had to evaluate where I was going wrong. Like I said, I run Thirty kilometres a week on a monthly average, and my VO2 max levels just went to an excellent forty-nine, so I am confident with my fitness levels. It must be my diet. Too many calories or just the wrong type of food. I have committed to a healthy breakfast that contains the following:

50g of dried oats
60g of Greek yogurt
one spoon of chia seeds
one spoon of coconut flakes
Two spoons of protein powder
One cup of plant protein milk (oat milk is also fine)

This is a good solid breakfast, and it will contain about seven hundred calories. You might wish to adjust your measurements depending on your body type or weight goals. I recommend downloading a calorie tracker to help you with this. My fitness pal is the one I currently use, but there are others out there.

Lunchtime

I recommend getting some more protein in here mixed with healthy fats and carbs. Here is one idea:

Three eggs (scrambled is my preferred choice)
half an avocado and some tomatoes
1 Slice of seeded bread

Dinner

100g of brown rice
Half a head of broccoli and why not throw in some green beans for good measure.
I would mix up the protein part depending on what you had during the day, and try not to eat the same everyday. I would go for lean meat like 100g of Turkey breast or chicken. Salmon is good and you could even go for some vegetarian options like tofu or haloumi cheese. I usually put some soy sauce on the rice just to give it some flavour, but you could choose to add some spice to the rice also.

I will add more recipes throughout my blogging journey, but variations of the above have served me well. Mixed with my running program and morning exercise it has helped to eat away at that stubborn belly. Alcohol consumption I am afraid to say was a big cause of the problem. To shake away that belly, you will need to cut that down to a minimum. I still like a glass of wine or a beer on a Saturday night mind you – I just need to be careful not to overdo it.

For the snackers out there, try not to overdo it. Stick to a rice cake after lunch, and a couple of squares of dark chocolate in the evening. Put some fruit on the breakfast in the morning, and try to get some fruit after your dinner also.

I also incorporate a little cheat night where we choose a meal of our choice mixed with some after dinner goodness. Saturday is my preferred choice in front of a nice movie. The key is not to go completely food crazy, and keep a good healthy diet for the rest of the day and week.

2. Strength Training – Now that we have the diet sorted, the next item is the strength training. I must be transparent here, this for me is the most difficult. I have time to run, work, play, and even blog, but I find it hard to commit to regular strength training. I have also found it hard to find something that really works for me. Usually, the plans I came across promise a lot, but I wanted instant results and I was not bothered spending extra money going to the gym and getting a personal trainer. There are many youtubers with lofty ideas and training plans. They start by saying its super easy and you can do it at home, but then proceed to walk into their personal gym with a selection of different weights and machines.

I want something that strengthens the important leg muscles for running but also incorporates some arm and shoulder exercises, (so I can keep the upper body nicely toned). As with everything a good balance is key. The runna app has some nice exercise recommendations, but it is more suited to leg training only and does not incorporate enough upper body exercises.

Core body workouts for me work best. When focusing on upper body, do not just do weights. Mix it with Planks, press-ups, sit-ups, and weights. Try to be consistent and do not expect instant results. Also, remember it will only work if you keep your cardio levels up with plenty of running, and your diet in check.

Here is my plan that I started (you will need a set of dumbbells- but these do not take up too much space and are reasonably cheap to buy):

Morning 5 days a week:

Ten dumbbell curls from a standing position. One in each arm and remember to keep your back straight. There are many YouTube videos that will show you how to do it properly, I advise you to watch them first before trying it yourself.

Once you have done your ten, without stopping, go straight into overhead lifts. It is simple, do one curve, then lift the weight over your head. You will feel the strain up through your upper arm and shoulder. Do not do it too fast and be careful.

After 10 more curls, you can do a seated bicep curl. Do one arm at a time and do it slowly. The idea is to feel the strain on the bicep. It is hard to describe how to do it, but there are hundreds of YouTube videos that will show you.

Next, I like to do a forty second plank. Then go straight into sit-up position and do fifteen sit-ups. Once you do the fifteen sit-ups go straight into backwards sit-ups. It is the same, except the opposite way around. Instead of lifting your back to your knees, you keep your shoulders on the mat and lift your knees to your stomach and then straighten your legs again.

Then do some mountain climbs, I usually do forty-four as (I have a thing for even numbers). I recommend you YouTube what they are!

The key with this is to do it safely but one after the other. It should take 10-15 minutes and try to do it five days a week at a minimum. It is not going to be enough to have you toned to the max like some youtubers and influencers, but it will be a start and with consistency, mixed with diet and running you should start to tone up in time.

If you want to take it to the next level (like I intend to) – get yourself a push up board. You can buy them everywhere and I will do a full set on each board position. It is like two handles that you can move around in various positions. Do a rep of five on each one and this should cater for your back, shoulders, arms, and biceps. I will do these three/four times a week just to get a little bit more out of my workout.

For the legs, I try to incorporate at least two or three days of a leg focused workout. Try to fit it in when you have a spare ten minutes and I usually do the following:

One minute of squats with no weight.

One minute of squats holding the dumbbells you used for the arm workout. If you have time, try to do it in one session.

Then do one minute of lunges alternating between both legs.

You might be wondering what has this got to do with belly fat. Well, its all connected, and I find a balanced workout will help to keep everything in its even state.

3. Consistency

This is the most important, but consistency of all three over an extended period will be the key. For me, running is easy to stay consistent with, but the diet and strength training, is not so easy. I will write regular posts on this to provide an update, and any tips or equipment I pick up along the way. For now, I encourage you to just start somewhere. Do something every day at the same time if possible. Whether that is simple sit-ups or push ups. Then try to add a little bit extra. Do not jump into joining a gym if you are not disciplined enough to go all the time. Do not do crash diets that are unsustainable, and you might be able to do it for a month and then go back to your old ways again. Find something that fits into your lifestyle and becomes a part of your lifestyle.

To conclude this article and for those who are unconvinced running will reduce belly fat. I will say this, yes it will, but it depends on what stage of belly fat you have to lose. If you are over weight and need to lose weight, yes it will burn that belly fat. If you are already reasonably slim but wish to tone that belly, then it will take slightly more work like I mentioned above. I fall into this category. I’m six foot two, slim build but have an awkward bit of belly fat (at times) that is noticeable when I take my top off. Quiet frankly, I would like it to bugger off, and it can be quiet frustrating when you do an 18km run regularly and still have to put in extra efforts just to keep toned and looking good. Balance is the key however, and I intend to continue my running whilst incorporating the strength training with improved diet.

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Running gear for beginners

Have you started running and do not know what you need to purchase? I have created a list of five or so items to get you started.

5 – Running Watch

At number five on my list, I have put a running watch. For more advanced runners it is an absolute must have, but for beginners you could easily go without one. When I started, I had my mobile phone connected to an app in the pocket of my cheap running shorts and a set of headphones. I was at least 7 months in before I decided to purchase a watch. That been said, it you are not on a budget and want to go all in on your new hobby, you should pick up a watch. You will not be disappointed; you just might not know exactly what to do with it. I will write a running watch list at a later point, but for beginners you just need to know this. A watch will help you know your pace which can be useful as you progress. It will also track your heart rate and Vo2 max levels. It can be useful to more accurately determine how many calories you burnt during your session, which may be helpful for those trying to lose weight.

4 – Safety Gear

Safety should always be a high priority so consider purchasing some reflective gear. You will need this when running in low light and it can be purchased at quiet low cost too. A simple reflective arm band could do the trick. If you are running in a very dark place, you should purchase a headlight to keep you from tripping over. If you want to spend a bit extra you could also purchase reflective jackets and tops, and they can come in all different shapes and sizes. I would put a mobile phone holder in this category also. My very kind wife purchased mine for me and I do not know why it had taken me so long to realize I needed one. You can buy some that fit on your waist or your arm. I personally prefer mine on the arm so I can change songs as I run. I also prefer the feel of it on my arm rather than anywhere else.

3 – Running shorts or leggings

The next two are obvious but particularly important. When I started, I bought a ridiculously cheap pair of football shorts that had pockets. There is absolutely nothing wrong with this to start with, but you might be best to just buy running shorts from the offset. It will save you the hassle of repurchasing proper shorts at a later point and its more sustainable for the environment. As a runner, you will notice the difference with a proper pair of runner’s shorts. They will feel lighter and more breathable for those warmer runs. Leggings are handy too during the winter season, and this is whether you are male or female. I personally like to wear mine with a pair of shorts over them, but you may choose otherwise. Keeping the legs warm on a wintry night can keep those muscles warm and prevent injuries.

(The links below are an affiliate link to amazon. If you click it and purchase I will earn a small commission from the sale. It will not affect the price for you)

Why not try these for men

Why not try these for women

2- Running tops, T-shirts, and Jackets

Personally, you can never have enough running T-shirts. When I started, I wore a few cotton t-shirts. This is not advisable though and they can become heavy and awkward if it rains. Buy a few light and breathable shirts for yourself. If you want to spend extra, you could go for the anti-chafing gear. This could be useful if you are a heavier runner, but it depends on the person. When you start ramping up those miles however, it may become a necessity. I am at 18k now in terms of my longest distance, and I have just purchased some anti-chafing cream (not the t-shirts yet). Tops and Jackets are good options for the colder nights. I have a few distinct colours, including bright neon style for the nighttime runs, and a black one for the cold wintery day time runs (my personal favourite time to run). Jackets can be a nuisance and I try not to wear them if I am honest. However, on particularly chilly days they can be useful. Try to get one that has some safety reflective gear already on it.

Try these t-shirts for men

Try these t-shirts for women

(The link above is an affiliate link to amazon. If you click it and purchase I will earn a small commission from the sale. It will not affect the price for you)

1 – Running Shoes!

I cannot stress enough how important it is to buy good running shoes. I will be honest though, when I started, I had an old pair of cheap running shoes that I purchased a few years prior and left them in the back of my closet. It wasn’t until I was running for about five months that I invested in a decent pair of running shoes. There are so many different shoes out there and all of them are good for different paces and distances. I would recommend going to a specialised store where a member of staff can assist you. There are many specialised running stores out there, so just walk in and ask for advice. Brooks, Hoka, Nike and Asics are all high-quality brands. I now have 4 pairs, but I’ll get into that in more detail later. For now, go get shopping and look after those feet. You will not regret it!

Why Start Running? An introduction

I am perhaps stating the obvious, but it improves your physical health. It helps with weight management and reduces the risk of chronic diseases. It is also good for your mental health and it will help to improve your overall mood by triggering the release of endorphins. Regular running will boost your immune system which can help fight off colds and flus. Despite what people might think, running will also increase your energy levels and it enhances sleep quality. Most importantly in my case, it helps to build discipline and goal setting. Whether its a couch to 5k, a 10k race or a marathon, setting a goal will help you to build discipline and resilience. These are fundamental skills to have at any age, and you can use them in other aspects of your life also. Since I started running, everything has become about goal setting which has helped to improve my relationships, my work and my general health. Running has become a lifestyle for me and I am happy to share my tips and experiences with others.

I am not claiming to be any kind of expert by the way!

I’m 38 now and have only been running for two years. I haven’t run a marathon yet, so the idea is to document my journey, starting with some tips I learnt at the beginning, a moment on holidays that made me start running to begin with (we will get to that later :)) , my progression to a “reasonably” advanced level running and hopefully document my continued path to races and future goals.

Keep reading and maybe we can learn from each other.

Category: Beginners guide