The number of people getting out and running for fitness in the UK has been increasing in recent years. There are now estimated to be more than 2 million in the country who run on a regular basis. If you’re one of the many Brits running for fitness regularly, you will know exactly how it feels. The breathlessness and stitches in the early days when you’re just starting out. The feeling of achievement when you do your first mile. The longing to just get out and run when you’ve developed into a regular runner, as it’s become an intrinsic part of your life. For those who are not initiated in this activity, we thought we’d outline not only the benefits of this type of exercise but also what you can do to get into the sport and how to maintain your interest when you’re a fully fledged runner.
Why get into running for fitness?
Running is excellent for:
- Heart health
- Keeping your blood pressure in a good range.
- Helping your mental health. With endorphins being released you just can’t help but feel good.
- Relieving stress.
- Strengthening your immune system.
- Increasing your stamina.
- Boosting your lung capacity.
- Increasing your bone density.
- Controlling your weight, as with high intensity running there is the after burn effect where your body continues to burn calories when you’ve finished exercising.
- Muscle strengthening.
- Meeting like-minded people.
- Fitting in exercise around your other daily activities.
- Those times when you are on a limited budget – there is no gym fee to pay, you just get outside and run.
How can I get into running?
Getting into running is relatively simple.* Equip yourself with workout clothing and a pair of trainers and start off slowly. You may find it easier to alternate running and walking for a few minutes, gradually increasing the running time as the days and weeks of running progress. Some people find apps such as the Couch to 5K app really helpful for them to progress gradually with their running.
How do I keep up my motivation for running?
For many, just getting out there and running while listening to some upbeat music is sufficient. Other people may need to run with a partner or with a group, to ensure that they get out running on a regular basis. If this sounds like something you could enjoy, there are plenty of running clubs around the country. They offer something for runners of all abilities, there are sessions for everyone so if you are new to running you needn’t feel intimidated.
How can I challenge myself?
If you’ve been running for a while and would like a bit of a challenge, there are plenty of other activities to sign up for. Across the country there are 5K runs, 10K runs and marathons for you to train towards.
Is there something different I can do when running for fitness?
If regular road running is starting to get a bit monotonous, how about trying a mud run? Tough Mudder is an organisation that runs mud run events around the country. There are mud runs for all different abilities, from 5Ks right up to the World’s Toughest Mudder (a 24-hour race for the more extreme runners). Running this type of race involves a lot of mud, a lot of obstacles and more mud. This is an event where we’d certainly recommend you add rubber car mats to your car, as a mud-covered runner makes for a filthy car interior on the drive home.
Can I run with my dog?
Some dog breeds are simply not suited to running. Check with your vet whether your dog is OK to embark on this more intense exercise programme. If you get the green light, start off with short runs. Gradually build up distance and duration when you are both able to achieve this. It is preferable to use a harness on your dog and some people choose to use a lead that attaches to the owner’s waist to give a more hands-free option while running for fitness. Think carefully about your dog’s needs during a run – take breaks when needed, don’t overtire the dog and make sure that you both get sufficient water.
*Before embarking on any exercise or fitness programme, make sure you have a check with your doctor (and your veterinarian if exercising with your dog) to ensure that it is suitable for you.
