Tips to Get Started and Stay Motivated
Whether you're new to running or looking to reignite your passion, this guide will help you get started and stay motivated on your running journey.
1. Get the Right Running Gear 🏃♀️
Shoes 👟 The most important piece of equipment for any runner is a good pair of running shoes. Visit a specialty running store to get fitted for shoes that match your foot type and running style. Proper shoes can prevent injuries and make your runs more comfortable.
Clothing 🎽 Wear moisture-wicking clothing to keep you dry and comfortable. Avoid cotton, as it can cause chafing. In cooler weather, layer your clothing so you can adjust as needed during your run.
🤫 If you are a DediKate member, check out the Members Deals page for an exclusive discount on LSKD! ⬇️
2. Start Slow and Build Gradually
When starting a running routine, it's important to ease into it to avoid injury and burnout 🥵. Begin with a mix of walking and running. For example, try a our Beginners Running Plan (available on DediKate) designed to get you running 5km in 12 weeks, which gradually increases your running intervals over several weeks.
Here is a sneak peek at our Week 1 Example
- Warm-up: 5-minute brisk walk
- Workout: Alternate 60 seconds of running with 90 seconds of walking for a total of 20 minutes
- Cool-down: 5-minute walk
3. Create a Running Schedule
Consistency is key to developing a running habit. Aim to run at least two to three times a week, allowing rest days in between for recovery.
Here's a simple weekly plan if you are just starting out:
- Monday: DediKate Weight workout
- Tuesday: Rest
- Wednesday: Run for 1 min walk 5 mins x5
- Thursday: DediKate HIIT workout
- Friday: Rest
- Saturday: Run for 1.5 mins walk 4.5 mins x5
- Sunday: Rest
4. Set Realistic Goals
Setting goals 🏆 can help keep you motivated. Start with small, achievable goals and gradually increase them as you progress.
For example, aim to run for 10 minutes without stopping, complete a 5K, or improve your pace.
Read our Blog on setting SMART Goals.
5. Listen to your body
Pay attention to how your body feels during and after runs. It's normal to experience some muscle soreness, but sharp pain or persistent discomfort may indicate an injury. If you experience pain, take a break and consult a healthcare professional if necessary.
Dynamic stretching before running prepares your body by increasing blood flow and flexibility, reducing the risk of injuries like strains and sprains. 🦵
After running, static stretching helps alleviate sore and stiff muscles by relaxing and lengthening them. Holding stretches for 15-30 seconds aids in recovery, reduces muscle tightness, and enhances flexibility, promoting muscle repair and preventing lactic acid build-up. 💪
For more guidance, check out DediKate's warm-ups and cool-downs and explore our running-specific Calmé Sessions, all designed to support your running routine and overall well-being.
6. Stay Motivated
Running can be challenging, especially in the beginning. Here are some tips to keep you motivated:
- 🏃♀️ Join the DediKate Run Club Community: Connect with other runners and sharing your experiences and progress with others can be incredibly motivating.
- ⏰ Track Your Progress: Use a running app or journal to log your runs, track your progress, and celebrate your achievements.
- Do our 🚀 DediKate 6k Anytime Challenge by yourself or even better, get a mate to sign up too!
- 👣 Mix It Up: Vary your routes, run with friends, or try different types of runs (e.g., trail running, intervals) to keep things interesting.
- 🎁 Reward Yourself: Set milestones and reward yourself when you reach them, whether it's with new running gear, a massage, or a special treat.
7. Enjoy the Journey
Remember that running is a journey, not a destination. Celebrate your progress, no matter how small, and enjoy the many benefits that running brings to your life, from improved fitness and mental clarity to a sense of accomplishment and well-being 🎉
By following these tips, you'll be well on your way to becoming a confident and motivated runner. Lace up your shoes, hit the pavement, and embrace the joy of running!
Get in touch with DediKate Head Trainer, Caro!
Caro is our amazing Head Trainer based in Christchurch NZ. She's a HIIT + Strength trainer on DediKate and a lover of BOXhiit, BOXlift, Ignite and Sculpt. She's also crazy into running!
If you have any more questions about how DediKate can help you achieve your running goals, reach out ⬇️
Email Caro at: exercise@kateiveyfitness.com
