So you see people out running, or heard a friend gloating in the bar about how far they ran this morning. You wonder to yourself, how did they manage that, and even though you might go to the gym regularly you can barely run five minutes without needing to stop. The trick for all runners is to gradually build up their distance slowly over time.
So here is my list of tips and tricks on how to run further.
First things first is gradual progression. Regardless of whether you are starting off as a beginner or progressing from 10k to 20k you need to do so gradually. This is not only important for injury prevention but also to make it easier for you in the long run. There is no benefit of putting your body through hell just to make an additional 5k when you spend the next three days recovering and unable to run again. Patience is key, increase your distance gradually and for beginners it should be no more than 600metres each week. For more experienced runners you should not increase more than 10%.
2. Running consistently is next on the list. Running once a month is not enough and you will struggle to make any progression. Set a plan that allows you to run at least 3 times a week. You don’t need to increase 10% each run, but aim to increase it by 10% each week.
3. Run slowly. Don’t just put your shoes on and take off like a wildcat. Regardless of how fresh you feel, take it slowly, especially for the first 2k. Ease those muscles into it and get warmed up. Slow and stead over longer distances is the key. Try to understand what your steady pace is,and the fitter you get the quicker that pace will be. For most new runners its probably 6 to 6.50 per. kilometre. That will reduce to 5.45 in time. Regardless of how experienced you are, the slower you run, the farther you run. It is as simple as that, then build up your pace over time.
4. Fuel properly and recovery. Try to eat at the right time before your run. If you know you are doing a long run, try to eat 2 hours before you run. That leaves you plenty of time to digest, and not too long so that you are hungry again. Eat food that wont cause you problems whilst you run also. Pasta or rice is great. Stay away from sauces that could repeat on you and keep the meal healthy and simple. If the run is greater than 10k you should consider bringing some water with you, and perhaps some fuel gels just for an extra kick of energy. After the run, don’t for get to stretch and use a rolling matt to loosen those muscles. Drink plenty of water and try to get a good nights sleep. Consider going for a walk the next day, and make sure that your next run is not another long run again. Keep the next run to an easy pace with a nice thick recovery shoe for some support on those sore joints.
5. Last but not least is mindset. You need to want to do it, so try to enjoy it and use it as a time to get some peace and quiet or listen to your favourite music. If you enjoy doing something that’s half the battle. The real enjoyment will come once you are fitter of course, so take your time. Get those kilometres in your legs slowly and build up your confidence and resilience. Resilience is an important skill to have, and its not just for running, you can take this skill to other areas of your life once you have developed it.
If you are asking this question perhaps you are either a beginner or someone who might be feeling burnt out and does not want to overdo it. Either way, you are right to ask and listening to your body is one of the most important tips I would provide any runner.
When you start running at first you will most likely do so by using a couch to 5k running app or similar. Even then, how often you run is up to you, so knowing how much your body can withstand is an important injury prevention method. My personal recommendation for beginners is three times per week. Even now that I am running a couple of years I tend to do most of my running miles in three days, with a very light run/walk once per week.
Build up the miles slowly, and do not run more than 600metres in addition each week. This is the golden rule of advice provided to most runners. It works like this, lets just say you are already running comfortably 5k. That’s your base distance so you should work towards running that distance three times per week, and on one of the runs, increase the distance by 0.5k or 6oo metres. So the next week do one 5k, one 5.6k and one 6.2k. Keep the runs slow to begin with and progress each week. There will be some week where you are just not feeling it, that’s fine , so just keep it light and do not overdo it. This is especially important if you are starting to run again after a brief spell of illness or a holiday.
After awhile you will be running 10k at a slow and comfortable pace with no problems. The gradual increase of distance and slow pace will help to keep injuries away also. Then the fun can begin an you can start to incorporate different types of running into your routine.
For example, Monday is my easy run day. I usually do about 9 or 10k at a slow pace. On Thursdays I do my speed session at my running track. It varies each week, and we usually do something like 12 splits of 400 metres at a very fast pace, and in between a couple of mins rest. Friday is my walk and run session just to loosen the muscles. Saturday I try to do my long run, which varies each week. My maximum distance so far is 18k.
Depending on what level you are running at, how far and often you run will vary. The important thing is to listen to you body, take it slow to begin with and build up the miles in your legs.
Ok so I cheated a little bit and only ran one of the two weeks whilst on holidays in Italy. We left the area where my wives’ family stayed and headed south towards Rome for three days. The driving, sightseeing, food and wine took its toll, and I did not get out for another run until I arrived home. So, after one week of not running, that lactic acid build up can be serious depending on your fitness levels. Here is my list of tips and tricks to stay injury free when returning to your running routine after your holidays.
Assess the damage (or fitness levels)
So, I was running for one of the two weeks, three times in fact, and in quiet hot conditions. I was able to see from my Garmin watch that my VO2 max levels were maintained at 49. So, in theory, my levels had not dropped. However, not running for one week can effect your body. Especially when eating and sleeping routines are not at the appropriate levels, shall we say. It is important to listen to your body, understand how it feels and try to anticipate a realistic outcome for your first week back. You might have some added weight to consider depending on how much you ate and drank during the period. Take this into consideration before lacing your boots and thinking you can start exactly where you left off.
2. Set a realistic goal
This will depend on how long you were away of course, but do not underestimate how much the body can get used to just relaxing on sun chairs for a week. You want to ease your muscles back into aerobic stress when returning from holidays. You could start by doing a few fast walks, but I’m going to presume you at least went for some walks on your holiday and focus this advice on a run…
My first run was a slow 6k at an average pace of 6:10 per kilometre. Nice and steady. My joints felt a bit stiff at the start, so I made sure to go even slower for the first 1 or 2k. Where do I want to be by the end of the week? I will avoid any interval training or hill work. My next two runs will consist of another slow-paced run but over a longer distance of 8 or 9k. I will end the week with a slow pace run of 14k next Saturday. In between I will work on some strength training and yoga.
3. Concentrate on running form
Running form is always something that should be taken seriously of course, but even more so after a holiday break. Good running form can help prevent unwanted injuries after a break. So how do I do that exactly you might ask? Well, it’s hard to explain in one paragraph so I might do another post on this. For now, check some videos online and practice. Keep upright, watch how your feet land, keep them pointing forward, and remember to lift those knees whilst not landing too heavy on your joints, The raised foot should land on the ground with the bent kneecap hovering just over the foot. Confused? watch a video and practice before you head out. Trust me, it will be worth it.
4. Re-establish that routine
It’s so easy if you are a beginner to lose that rhythm after a holiday, cut back or even stop all together. Please don’t do that! Try to join a running club before you leave, other people will help to encourage you back to your best again. If you are by yourself, think of all the arduous work you did before you went on holidays. Remember your goal and don’t quit now. I wrote some motivation techniques on earlier posts. If you are an experienced runner, just remember the basics and get back on track again. Sign up to do a run before you leave (that’s what I did), just a park run, or a charity event that you need to commit to. This will make sure you get back into your training soon. Common advice suggests that you will not completely lose fitness levels until after 4 weeks of zero training. That, however, does not mean you can pick up where you left off. Start slowly, remember the basics of creating a plan. Pick three days you will run and just get to it. Start the first week slower than usual (slower running pace) and build momentum.
So I have arrived for my annual holiday in Italy. It wont be the first time I brought my running shoes, but this time I am taking my training more seriously than I have done in previous years. As you may have already read, I am running now consistently for 2 years. My previous running attempts were not very good in hindsight, and certainly not very well planned.
It is now Monday, and my first run was on Sunday the 28th July, from Celle Ligure to Albisola, and back again. It was 5.87k in total, with an average pace of 5.47km, moving timer 34 minutes and an average heart rate on 161bpm. This by all accounts was an easy run in many ways. It was a clear 20degrees, with 86% humidity being the only downside.
Coming from Ireland, this was a hot day for me, and in preparation for this I woke at 6:30am to venture out on my routine. The terrain was relatively flat, and mostly footpath.
Italy is a wonderful place to run, especially in a nice area like this one. I would recommend to run early in the morning and keep an eye on the temperature the evening before. Make sure not to venture out during the day, unless you are an experienced runner who is used to high temperatures. What most people don’t consider in Italy is the humidity levels. 20degrees can feel like 26. During the daytime the average temperature is 28degrees, adding the humidity factor can create a felt temperature of 34degrees. This while running is an issue and one I would rather avoid.
I did not have much time to take in my views on my run. The surface was flat but there were some parts where a step presented itself without much warning. There was also an old train track through a tunnel that was dark, so I had to be mindful not to fall. There was more people out than I imagined there would be at this time. I guess they had a similar idea to me and wanted to avoid running in high temperatures.
After the run, I came straight back for some much needed electrolytes and a shower. I sipped at some water for the remainder of the day, and I did not feel 100% again until after lunch time. This is the effect adverse weather conditions can have on your body.
I avoided alcohol for the remainder of the day and tried to rest as much as possible to avoid injuries and cramps. The pain I was experiencing in my left knee miraculously disappeared and I put it down to the warm weather on my joints. I will continue to take precautions on my next run, as I become familiar with my temporary environment.
We all go on our summer holidays, the question is to run or not to run?
For me, its running this year as I aim to keep my Vo2 max levels at 49. Getting there took some gruelling work, both at the track, and the added long runs at the weekend. In fact, one might well be forgiven for deciding to take two well earned weeks off. The gain, as you might have heard me mention previously from my other posts, is far too valuable for me to lose this year. I had some untimely set backs in other areas of my working life that caused me to miss some weeks on the track. So with that been said, lets get to another list piece.
Here are my five tips for running preparation on your holidays:
Plan your route in advance. Make sure you know the area you are going beforehand. Google maps can be great, but do extra research using the internet or by calling the hotel you are staying, or the host. Apps like strava are useful but can be tricky to locate starting points etc. Pay particular care if its a city break and make sure the area is safe. You might need to do some extra research for a city break, by finding out information about the local parks and rivers etc in advance. Make sure the areas are safe and perhaps keep your runs to daylight if that is the case. This year, i’m holidaying in a coastal seaside town of north west Italy. I can see by looking at google maps there is a long foothpath stretching over at least 15k. It looks wide also, and from some reasearch online the area is safe and well used by runners. There are some comments about it not being well lit up at night, so i will keep my runs to daytime.
2. Check the weather. This will depend on the time of year you are going. I was recently on a work trip to Finland and the weather was quiet cold even though it was early June. The trip to Italy on the other hand will be hot, so this means some early morning runs. I will need to prepare for them in advance so as not to wake my wife up leaving the house. My plan is to get up at about 6am and run the coastal pathway. Even early in the morning the weather is expected to be 25degrees celsius. Being from Ireland, this is hot for me so I will be sure to wear appropriate clothing, bring some fluid and wear sun protection. Hydrating as soon as I return with some electrolytes will also be crucial in this type of temperature.
3. Buddy up if possible. This will depend on a variety of situations. For me, i’m not sure I will convince my wife to wake at 6am to run on her holidays. For some people however, you might have options like a friend, spouse, family member, whatever. Try to get them out with you to embrace the holiday fitness routine. It’s safer to run as a pair also in a place you are not familiar with, or in weather conditions not to your typical feel.
4. Be flexible. Remember that its your summer holidays and its not all about fitness, or you for that matter. There will be other people to consider, so don’t create such a strict routine that might be hard to stick to. Just aim to get out two or three times whenever you can. Things will come up, evenings might go on longer than planned. Just run when the time is right. If you don’t feel like wakening up, stay in bed, its your holiday after all. Do try to wake up though, especially if its a hot place.
5. Stay safe. Most important advice. You don’t want the holiday ruined by some silly error that could easily have been avoided by doing more research. This can include running in an unsafe place, or not checking the weather properly. Staying visible is key, and don’t get complacent. Remember you are running in unfamiliar territory. Be careful crossing roads, and remember cars might drive on the oppposite side. Maybe walk the route you want to run for the first time, or do a walk and run session. This way you can scope the surroundings, including the road surface, the sort of people hanging out, or just general areas that may not be safe.
Always carry your phone on you is the last bit of preparation i would advise. Get yourself an arm strap to carry your phone, and wear your watch or gps device. Staying active on holidays can be a challenge but also something very enjoyable if you get to do it. Enjoy the ambience of running in a new location. I will be adding a couple of blogs on my holidays, so you can see how I am getting on.
Cramps during or after a run can be quite common, but luckily, they are easily prevented. Here are my top tips:
Hydration: First on the list for obvious reasons. Dehydration causes electrolyte imbalance. When you sweat you lose electrolytes such as sodium, potassium, calcium and magnesium. These are crucial for muscle function and nerve signalling. An imbalance can disrupt these processes leading to involuntary muscle contractions or cramps. Ensure you are well hydrated before, during and after your run. I don’t drink during a run personally unless I’m going over 10k, but your body might be different, so do whatever is best for you.
Proper warm-up and cool down: Now, I must be honest, I tend not to stretch before I run. Living in Ireland the temperature is never particularly warm, even in Summer. I usually warm up by very gently jogging or walking fast as stretching when your muscles are cold can cause injuries. Squats and knee raises are also a good option. If I am in a race or aiming for a personal best where I might start quickly, after I complete the above, I will engage in some stretches to make sure my glutes, calves and hamstrings are up to the challenge. Warm down stretches are also important and can prevent a build-up of lactic acid and cramps.
Gradual Increase in Intensity: Don’t go from 5k, straight to 10k for the first time. Never increase a run by more than 600m each week. Longest run after 5k should be 5.6k. Then, 6.2k and so on. This gives your muscles time to adapt and will prevent injuries and cramps.
Massage and Foam rolling: I am in favour of the foam roller, but my wife loves the massage gun. The foam roller can be tricky at first, but once you get used to the stretches it provides instant relief to those sore muscles after a run. I use it every night before bed, even on days when I do not run. It keeps the muscles lose and lactic acid free.
Nutrition: The right nutrition can really help. I know going to a coffee and run club can be great for socialising, but it may not be the best for preventing cramps. Make sure to get some potassium and protein into your body soon after a long run. Supplements can be good, and I use them after long runs. VOW nutrition have some good options and help to replace those lost electrolytes. Balanced diets are key, so try to get some protein, vegetables, carbs, and fruit in after your run. This will help with the recovery process and prevent cramps. Avoid alcohol too soon after running, and at least until you are hydrated (it wouldn’t be an Irish blog, without the mention of alcohol).
Those are my tips, hopefully they are helpful and feel free to comment or subscribe.
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.
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 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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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)
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.
(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!
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