Running is one of the most underrated exercises. We couldn’t wait to get back into the gym after lockdown, forgetting about an exercise that works almost our entire body that can be done anywhere and for free. Forget about the sweaty, overcrowded gym where the only view you have is the person’s head in front of you (if you’re lucky).  Running gives you a breath of fresh air and a chance to admire the beauty of our everyday surroundings. Or even explore somewhere new. But you probably already know that. It’s not what tends to put people off. Thinking it’s difficult puts people off, but give a man the right tools and he can do anything. We chat to Ian Morgan, ultramarathon runner, about his top tips for running beginners to help you get off on the right foot.

  1. Start from where you are

Throwing yourself into the deep end can be a good thing when you’re having to think on your feet, but when you’re literally on your feet, nothing good will come of it. Don’t put so much pressure on yourself, otherwise, you’ll increase the chances of injury and talk yourself out of running again. “You don’t have to be Forrest Gump and run across the country on your first run,” says Morgan. “Your body will take time to adapt to running, so start from where you are, try jogging/walking for short distances at first (for example 2-5 km, 3-4 times a week), and see how you feel.” Running’s similar to lifting weights at the gym, you wouldn’t go straight for the heaviest weight (unless you lose the battle against your ego). You take your body’s capability into account, and that’s exactly what you should do when it comes to running.  Running too fast or pushing yourself too intensely can lead to pulled or torn hamstrings, especially for a newbie, which will affect way more than just your running. Simple everyday tasks will become a challenge. Morgan explains it’s best to go at your own pace and it’s important you take your time to figure it out. “After approx 4-6 weeks, if you feel ok, increase the distance/pace gradually, and repeat. It will take time, so be patient and don’t rush the process”. Slow and steady wins the race after all.

  1. Get the right shoes for you

The right shoes can make all the difference. Even a great runner couldn’t run far in shoes that are too small or don’t have any flexibility. “Choosing the right shoes that work for you at the beginning, will make a big difference to your running. There are many great specialty running stores out there that can help with shoe fitting and selection, and many online reviews of different brands and models of shoes,” Morgan says.  It seems obvious that trainers are the only option for running in, right? You’d never opt for flip-flops. But choosing the wrong pair of trainers is just as bad. You want a pair that’s light on your feet, has plenty of movement, and fits properly. “You don’t need to spend a lot of money on the latest models or technology to become a better runner, just find something comfortable that works well for you.” But if you’re looking for an excuse to splash out on the latest pair of kicks, this is it. Invest in yourself.

  1. Get stronger

“While many runners just want to run, a good basic strength and mobility program will help reduce the risk of injury, and help you become a more resilient runner,” says Morgan. Running is a full-body workout. It engages your core, hip flexors, glutes, quadriceps, hamstrings, and calf muscles. The stronger these muscles are, the better your performance will be. If you’re serious about running, you’ve got to divide your attention amongst your body. But “don’t worry, you don’t need to join a gym, or have a lot of equipment. You can do most routines from home with a yoga mat, and a few free weights or a kettlebell. There are many great instructional videos on YouTube about strength/mobility work for runners”. Ian recommends a simple 10-20 minutes workout, 3-4 times a week as that’s all that’s required to help you stay on track and keep your injuries to a minimum. 

  1. Eat and drink well

Eating a well-balanced diet and staying hydrated will give your body the best chance at a high running performance. Whether you’re a light neighborhood jogger or an ultramarathoner like Morgan, fuelling your body with the right foods will make all the difference. “There is no specific runner’s diet or nutrition plan. We are all different, and our bodies all process and use what we eat based on our metabolism, lifestyle, age, gender, etc… However, in general, eating fresh, whole foods, and drinking enough water (and electrolytes) will help your body replenish and repair itself between runs. Getting the right amount of protein, healthy fats, and good carbs, will help build your body up,” he says. Before a run, you’ll want to avoid foods high in fats as they can cause cramping and tiredness as your body will direct its energy towards digestion instead of running. Instead, choose foods that favor carbohydrates as they break down into glucose – the main source of energy for the body whilst running. But wait a minimum of 30 minutes before you leave otherwise you could have trouble keeping it down. “Also, it’s a good idea to get a blood test to see if your lacking in any areas (like iron deficiency) and take additional supplements such as multivitamins, zinc, magnesium, etc…” But Morgan reminds us there’s no harm in eating cake every now and again – wise words that we definitely won’t be forgetting.  Eating unhealthy can also affect your mental state and whether or not you believe in yourself. If you eat badly, chances are you’ll feel bad about yourself and underachieve. If you regularly eat essential vitamins and minerals with enough water to deliver them to each cell in your body, you’ll feel good which will be reflected in your running. You’ll psych yourself up and be able to run further. 

See more about - 8 tips for running in the cold

  1. Rest and recovery

“Getting enough sleep, and recovery time, is one of the most important things you can do to improve your running,” says Morgan. As we run, we cause minor tissue damage that needs to weaken to get stronger. “Sleep and rest is when your body will repair itself, and get stronger. Muscles, tendons, and ligaments all take time to build, and rest between workouts will allow them to do that.” Even if you feel like you can give Forest Gump a run for his money, don’t try it without rest days or you’ll do some serious damage.

  1. It’s mostly discipline

If you’ve read this far, you’ve proven determined. But are you up for committing to a schedule? “Consistency and discipline is the key to improving as a runner,” says Morgan. “Every run won’t be amazing, and you won’t always feel like doing it, especially when it’s cold/raining outside,” but these are the days you should push yourself the most. If we relied on the weather for a good run, no one would be any good at it. Plan your runs throughout the week. This way you’ll have no excuse come rain or shine – no one likes a flaker. It’ll also ensure you’re eating the correct meals before a run so you don’t accidentally self-sabotage and eat an entire cheesecake before you leave the house and have to crawl home. Pencil in a few times a week to start. “Running works best if you gradually improve over time. It’s amazing how much you can achieve with small, consistent action.”

  1. Join a run club

Get out of your comfort zone and join a running club. “Being part of a running group will not only help you physically, but you will also have access to a lot of experience and knowledge from the other runners in the group.” If you’re a beginner, there’s no better place to start than a running club. There are many groups of different running abilities that you can join, so whether you’re wearing your brand new trainers for the first time or a religious runner, there’s a club out there for you.  “The social aspect of being part of a supportive running community, and the friends you will make (who actually understand your passion for running) will bring a new level of enjoyment to your running,” says Morgan. “Also, you will usually meet people who coach runners in these groups, and as you improve, you may want to get a coach to help you reach your running goals” – the possibilities are endless.

  1. Have fun

Don’t take it too seriously. You want to do well, but you also want to enjoy it. It’ll make getting out of bed at 6 am on a cold winter morning that much easier. Morgan believes having fun is really what running and movement are all about. “The pure enjoyment of doing something you love. The sense of achievement at reaching your own personal objectives. Whether it’s running a 5 km park run PB, or the Boston Marathon, or just running around the block without stopping. It’s your journey, so enjoy it”. 

See more about - The 10 best headphones for running

Running is one of the most underrated exercises. We couldn’t wait to get back into the gym after lockdown, forgetting about an exercise that works almost our entire body that can be done anywhere and for free. Forget about the sweaty, overcrowded gym where the only view you have is the person’s head in front of you (if you’re lucky).  Running gives you a breath of fresh air and a chance to admire the beauty of our everyday surroundings. Or even explore somewhere new. But you probably already know that. It’s not what tends to put people off. Thinking it’s difficult puts people off, but give a man the right tools and he can do anything. We chat to Ian Morgan, ultramarathon runner, about his top tips for running beginners to help you get off on the right foot.

  1. Start from where you are

Throwing yourself into the deep end can be a good thing when you’re having to think on your feet, but when you’re literally on your feet, nothing good will come of it. Don’t put so much pressure on yourself, otherwise, you’ll increase the chances of injury and talk yourself out of running again. “You don’t have to be Forrest Gump and run across the country on your first run,” says Morgan. “Your body will take time to adapt to running, so start from where you are, try jogging/walking for short distances at first (for example 2-5 km, 3-4 times a week), and see how you feel.” Running’s similar to lifting weights at the gym, you wouldn’t go straight for the heaviest weight (unless you lose the battle against your ego). You take your body’s capability into account, and that’s exactly what you should do when it comes to running.  Running too fast or pushing yourself too intensely can lead to pulled or torn hamstrings, especially for a newbie, which will affect way more than just your running. Simple everyday tasks will become a challenge. Morgan explains it’s best to go at your own pace and it’s important you take your time to figure it out. “After approx 4-6 weeks, if you feel ok, increase the distance/pace gradually, and repeat. It will take time, so be patient and don’t rush the process”. Slow and steady wins the race after all.

  1. Get the right shoes for you

The right shoes can make all the difference. Even a great runner couldn’t run far in shoes that are too small or don’t have any flexibility. “Choosing the right shoes that work for you at the beginning, will make a big difference to your running. There are many great specialty running stores out there that can help with shoe fitting and selection, and many online reviews of different brands and models of shoes,” Morgan says.  It seems obvious that trainers are the only option for running in, right? You’d never opt for flip-flops. But choosing the wrong pair of trainers is just as bad. You want a pair that’s light on your feet, has plenty of movement, and fits properly. “You don’t need to spend a lot of money on the latest models or technology to become a better runner, just find something comfortable that works well for you.” But if you’re looking for an excuse to splash out on the latest pair of kicks, this is it. Invest in yourself.

  1. Get stronger

“While many runners just want to run, a good basic strength and mobility program will help reduce the risk of injury, and help you become a more resilient runner,” says Morgan. Running is a full-body workout. It engages your core, hip flexors, glutes, quadriceps, hamstrings, and calf muscles. The stronger these muscles are, the better your performance will be. If you’re serious about running, you’ve got to divide your attention amongst your body. But “don’t worry, you don’t need to join a gym, or have a lot of equipment. You can do most routines from home with a yoga mat, and a few free weights or a kettlebell. There are many great instructional videos on YouTube about strength/mobility work for runners”. Ian recommends a simple 10-20 minutes workout, 3-4 times a week as that’s all that’s required to help you stay on track and keep your injuries to a minimum. 

  1. Eat and drink well

Eating a well-balanced diet and staying hydrated will give your body the best chance at a high running performance. Whether you’re a light neighborhood jogger or an ultramarathoner like Morgan, fuelling your body with the right foods will make all the difference. “There is no specific runner’s diet or nutrition plan. We are all different, and our bodies all process and use what we eat based on our metabolism, lifestyle, age, gender, etc… However, in general, eating fresh, whole foods, and drinking enough water (and electrolytes) will help your body replenish and repair itself between runs. Getting the right amount of protein, healthy fats, and good carbs, will help build your body up,” he says. Before a run, you’ll want to avoid foods high in fats as they can cause cramping and tiredness as your body will direct its energy towards digestion instead of running. Instead, choose foods that favor carbohydrates as they break down into glucose – the main source of energy for the body whilst running. But wait a minimum of 30 minutes before you leave otherwise you could have trouble keeping it down. “Also, it’s a good idea to get a blood test to see if your lacking in any areas (like iron deficiency) and take additional supplements such as multivitamins, zinc, magnesium, etc…” But Morgan reminds us there’s no harm in eating cake every now and again – wise words that we definitely won’t be forgetting.  Eating unhealthy can also affect your mental state and whether or not you believe in yourself. If you eat badly, chances are you’ll feel bad about yourself and underachieve. If you regularly eat essential vitamins and minerals with enough water to deliver them to each cell in your body, you’ll feel good which will be reflected in your running. You’ll psych yourself up and be able to run further. 

See more about - 8 tips for running in the cold

  1. Rest and recovery

“Getting enough sleep, and recovery time, is one of the most important things you can do to improve your running,” says Morgan. As we run, we cause minor tissue damage that needs to weaken to get stronger. “Sleep and rest is when your body will repair itself, and get stronger. Muscles, tendons, and ligaments all take time to build, and rest between workouts will allow them to do that.” Even if you feel like you can give Forest Gump a run for his money, don’t try it without rest days or you’ll do some serious damage.

  1. It’s mostly discipline

If you’ve read this far, you’ve proven determined. But are you up for committing to a schedule? “Consistency and discipline is the key to improving as a runner,” says Morgan. “Every run won’t be amazing, and you won’t always feel like doing it, especially when it’s cold/raining outside,” but these are the days you should push yourself the most. If we relied on the weather for a good run, no one would be any good at it. Plan your runs throughout the week. This way you’ll have no excuse come rain or shine – no one likes a flaker. It’ll also ensure you’re eating the correct meals before a run so you don’t accidentally self-sabotage and eat an entire cheesecake before you leave the house and have to crawl home. Pencil in a few times a week to start. “Running works best if you gradually improve over time. It’s amazing how much you can achieve with small, consistent action.”

  1. Join a run club

Get out of your comfort zone and join a running club. “Being part of a running group will not only help you physically, but you will also have access to a lot of experience and knowledge from the other runners in the group.” If you’re a beginner, there’s no better place to start than a running club. There are many groups of different running abilities that you can join, so whether you’re wearing your brand new trainers for the first time or a religious runner, there’s a club out there for you.  “The social aspect of being part of a supportive running community, and the friends you will make (who actually understand your passion for running) will bring a new level of enjoyment to your running,” says Morgan. “Also, you will usually meet people who coach runners in these groups, and as you improve, you may want to get a coach to help you reach your running goals” – the possibilities are endless.

  1. Have fun

Don’t take it too seriously. You want to do well, but you also want to enjoy it. It’ll make getting out of bed at 6 am on a cold winter morning that much easier. Morgan believes having fun is really what running and movement are all about. “The pure enjoyment of doing something you love. The sense of achievement at reaching your own personal objectives. Whether it’s running a 5 km park run PB, or the Boston Marathon, or just running around the block without stopping. It’s your journey, so enjoy it”. 

See more about - The 10 best headphones for running

Running is one of the most underrated exercises. We couldn’t wait to get back into the gym after lockdown, forgetting about an exercise that works almost our entire body that can be done anywhere and for free. Forget about the sweaty, overcrowded gym where the only view you have is the person’s head in front of you (if you’re lucky). 

Running gives you a breath of fresh air and a chance to admire the beauty of our everyday surroundings. Or even explore somewhere new. But you probably already know that. It’s not what tends to put people off. Thinking it’s difficult puts people off, but give a man the right tools and he can do anything.

We chat to Ian Morgan, ultramarathon runner, about his top tips for running beginners to help you get off on the right foot.

  1. Start from where you are

Throwing yourself into the deep end can be a good thing when you’re having to think on your feet, but when you’re literally on your feet, nothing good will come of it. Don’t put so much pressure on yourself, otherwise, you’ll increase the chances of injury and talk yourself out of running again. “You don’t have to be Forrest Gump and run across the country on your first run,” says Morgan. “Your body will take time to adapt to running, so start from where you are, try jogging/walking for short distances at first (for example 2-5 km, 3-4 times a week), and see how you feel.” Running’s similar to lifting weights at the gym, you wouldn’t go straight for the heaviest weight (unless you lose the battle against your ego). You take your body’s capability into account, and that’s exactly what you should do when it comes to running.  Running too fast or pushing yourself too intensely can lead to pulled or torn hamstrings, especially for a newbie, which will affect way more than just your running. Simple everyday tasks will become a challenge. Morgan explains it’s best to go at your own pace and it’s important you take your time to figure it out. “After approx 4-6 weeks, if you feel ok, increase the distance/pace gradually, and repeat. It will take time, so be patient and don’t rush the process”. Slow and steady wins the race after all.

  1. Get the right shoes for you

The right shoes can make all the difference. Even a great runner couldn’t run far in shoes that are too small or don’t have any flexibility. “Choosing the right shoes that work for you at the beginning, will make a big difference to your running. There are many great specialty running stores out there that can help with shoe fitting and selection, and many online reviews of different brands and models of shoes,” Morgan says.  It seems obvious that trainers are the only option for running in, right? You’d never opt for flip-flops. But choosing the wrong pair of trainers is just as bad. You want a pair that’s light on your feet, has plenty of movement, and fits properly. “You don’t need to spend a lot of money on the latest models or technology to become a better runner, just find something comfortable that works well for you.” But if you’re looking for an excuse to splash out on the latest pair of kicks, this is it. Invest in yourself.

  1. Get stronger

“While many runners just want to run, a good basic strength and mobility program will help reduce the risk of injury, and help you become a more resilient runner,” says Morgan. Running is a full-body workout. It engages your core, hip flexors, glutes, quadriceps, hamstrings, and calf muscles. The stronger these muscles are, the better your performance will be. If you’re serious about running, you’ve got to divide your attention amongst your body. But “don’t worry, you don’t need to join a gym, or have a lot of equipment. You can do most routines from home with a yoga mat, and a few free weights or a kettlebell. There are many great instructional videos on YouTube about strength/mobility work for runners”. Ian recommends a simple 10-20 minutes workout, 3-4 times a week as that’s all that’s required to help you stay on track and keep your injuries to a minimum. 

  1. Eat and drink well

Eating a well-balanced diet and staying hydrated will give your body the best chance at a high running performance. Whether you’re a light neighborhood jogger or an ultramarathoner like Morgan, fuelling your body with the right foods will make all the difference. “There is no specific runner’s diet or nutrition plan. We are all different, and our bodies all process and use what we eat based on our metabolism, lifestyle, age, gender, etc… However, in general, eating fresh, whole foods, and drinking enough water (and electrolytes) will help your body replenish and repair itself between runs. Getting the right amount of protein, healthy fats, and good carbs, will help build your body up,” he says. Before a run, you’ll want to avoid foods high in fats as they can cause cramping and tiredness as your body will direct its energy towards digestion instead of running. Instead, choose foods that favor carbohydrates as they break down into glucose – the main source of energy for the body whilst running. But wait a minimum of 30 minutes before you leave otherwise you could have trouble keeping it down. “Also, it’s a good idea to get a blood test to see if your lacking in any areas (like iron deficiency) and take additional supplements such as multivitamins, zinc, magnesium, etc…” But Morgan reminds us there’s no harm in eating cake every now and again – wise words that we definitely won’t be forgetting.  Eating unhealthy can also affect your mental state and whether or not you believe in yourself. If you eat badly, chances are you’ll feel bad about yourself and underachieve. If you regularly eat essential vitamins and minerals with enough water to deliver them to each cell in your body, you’ll feel good which will be reflected in your running. You’ll psych yourself up and be able to run further. 

See more about - 8 tips for running in the cold

  1. Rest and recovery

“Getting enough sleep, and recovery time, is one of the most important things you can do to improve your running,” says Morgan. As we run, we cause minor tissue damage that needs to weaken to get stronger. “Sleep and rest is when your body will repair itself, and get stronger. Muscles, tendons, and ligaments all take time to build, and rest between workouts will allow them to do that.” Even if you feel like you can give Forest Gump a run for his money, don’t try it without rest days or you’ll do some serious damage.

  1. It’s mostly discipline

If you’ve read this far, you’ve proven determined. But are you up for committing to a schedule? “Consistency and discipline is the key to improving as a runner,” says Morgan. “Every run won’t be amazing, and you won’t always feel like doing it, especially when it’s cold/raining outside,” but these are the days you should push yourself the most. If we relied on the weather for a good run, no one would be any good at it. Plan your runs throughout the week. This way you’ll have no excuse come rain or shine – no one likes a flaker. It’ll also ensure you’re eating the correct meals before a run so you don’t accidentally self-sabotage and eat an entire cheesecake before you leave the house and have to crawl home. Pencil in a few times a week to start. “Running works best if you gradually improve over time. It’s amazing how much you can achieve with small, consistent action.”

  1. Join a run club

Get out of your comfort zone and join a running club. “Being part of a running group will not only help you physically, but you will also have access to a lot of experience and knowledge from the other runners in the group.” If you’re a beginner, there’s no better place to start than a running club. There are many groups of different running abilities that you can join, so whether you’re wearing your brand new trainers for the first time or a religious runner, there’s a club out there for you.  “The social aspect of being part of a supportive running community, and the friends you will make (who actually understand your passion for running) will bring a new level of enjoyment to your running,” says Morgan. “Also, you will usually meet people who coach runners in these groups, and as you improve, you may want to get a coach to help you reach your running goals” – the possibilities are endless.

  1. Have fun

Don’t take it too seriously. You want to do well, but you also want to enjoy it. It’ll make getting out of bed at 6 am on a cold winter morning that much easier. Morgan believes having fun is really what running and movement are all about. “The pure enjoyment of doing something you love. The sense of achievement at reaching your own personal objectives. Whether it’s running a 5 km park run PB, or the Boston Marathon, or just running around the block without stopping. It’s your journey, so enjoy it”. 

See more about - The 10 best headphones for running

1. Start from where you are

Throwing yourself into the deep end can be a good thing when you’re having to think on your feet, but when you’re literally on your feet, nothing good will come of it. Don’t put so much pressure on yourself, otherwise, you’ll increase the chances of injury and talk yourself out of running again.

“You don’t have to be Forrest Gump and run across the country on your first run,” says Morgan. “Your body will take time to adapt to running, so start from where you are, try jogging/walking for short distances at first (for example 2-5 km, 3-4 times a week), and see how you feel.”

Running’s similar to lifting weights at the gym, you wouldn’t go straight for the heaviest weight (unless you lose the battle against your ego). You take your body’s capability into account, and that’s exactly what you should do when it comes to running. 

Running too fast or pushing yourself too intensely can lead to pulled or torn hamstrings, especially for a newbie, which will affect way more than just your running. Simple everyday tasks will become a challenge. Morgan explains it’s best to go at your own pace and it’s important you take your time to figure it out.

“After approx 4-6 weeks, if you feel ok, increase the distance/pace gradually, and repeat. It will take time, so be patient and don’t rush the process”. Slow and steady wins the race after all.

2. Get the right shoes for you

The right shoes can make all the difference. Even a great runner couldn’t run far in shoes that are too small or don’t have any flexibility. “Choosing the right shoes that work for you at the beginning, will make a big difference to your running. There are many great specialty running stores out there that can help with shoe fitting and selection, and many online reviews of different brands and models of shoes,” Morgan says. 

It seems obvious that trainers are the only option for running in, right? You’d never opt for flip-flops. But choosing the wrong pair of trainers is just as bad. You want a pair that’s light on your feet, has plenty of movement, and fits properly.

“You don’t need to spend a lot of money on the latest models or technology to become a better runner, just find something comfortable that works well for you.” But if you’re looking for an excuse to splash out on the latest pair of kicks, this is it. Invest in yourself.

3. Get stronger

“While many runners just want to run, a good basic strength and mobility program will help reduce the risk of injury, and help you become a more resilient runner,” says Morgan.

Running is a full-body workout. It engages your core, hip flexors, glutes, quadriceps, hamstrings, and calf muscles. The stronger these muscles are, the better your performance will be. If you’re serious about running, you’ve got to divide your attention amongst your body.

But “don’t worry, you don’t need to join a gym, or have a lot of equipment. You can do most routines from home with a yoga mat, and a few free weights or a kettlebell. There are many great instructional videos on YouTube about strength/mobility work for runners”. Ian recommends a simple 10-20 minutes workout, 3-4 times a week as that’s all that’s required to help you stay on track and keep your injuries to a minimum. 

4. Eat and drink well

Eating a well-balanced diet and staying hydrated will give your body the best chance at a high running performance. Whether you’re a light neighborhood jogger or an ultramarathoner like Morgan, fuelling your body with the right foods will make all the difference.

“There is no specific runner’s diet or nutrition plan. We are all different, and our bodies all process and use what we eat based on our metabolism, lifestyle, age, gender, etc… However, in general, eating fresh, whole foods, and drinking enough water (and electrolytes) will help your body replenish and repair itself between runs. Getting the right amount of protein, healthy fats, and good carbs, will help build your body up,” he says.

Before a run, you’ll want to avoid foods high in fats as they can cause cramping and tiredness as your body will direct its energy towards digestion instead of running. Instead, choose foods that favor carbohydrates as they break down into glucose – the main source of energy for the body whilst running. But wait a minimum of 30 minutes before you leave otherwise you could have trouble keeping it down.

“Also, it’s a good idea to get a blood test to see if your lacking in any areas (like iron deficiency) and take additional supplements such as multivitamins, zinc, magnesium, etc…” But Morgan reminds us there’s no harm in eating cake every now and again – wise words that we definitely won’t be forgetting. 

Eating unhealthy can also affect your mental state and whether or not you believe in yourself. If you eat badly, chances are you’ll feel bad about yourself and underachieve. If you regularly eat essential vitamins and minerals with enough water to deliver them to each cell in your body, you’ll feel good which will be reflected in your running. You’ll psych yourself up and be able to run further. 

See more about - 8 tips for running in the cold

See more about - 8 tips for running in the cold

5. Rest and recovery

“Getting enough sleep, and recovery time, is one of the most important things you can do to improve your running,” says Morgan. As we run, we cause minor tissue damage that needs to weaken to get stronger.

“Sleep and rest is when your body will repair itself, and get stronger. Muscles, tendons, and ligaments all take time to build, and rest between workouts will allow them to do that.” Even if you feel like you can give Forest Gump a run for his money, don’t try it without rest days or you’ll do some serious damage.

6. It’s mostly discipline

If you’ve read this far, you’ve proven determined. But are you up for committing to a schedule? “Consistency and discipline is the key to improving as a runner,” says Morgan. “Every run won’t be amazing, and you won’t always feel like doing it, especially when it’s cold/raining outside,” but these are the days you should push yourself the most. If we relied on the weather for a good run, no one would be any good at it.

Plan your runs throughout the week. This way you’ll have no excuse come rain or shine – no one likes a flaker. It’ll also ensure you’re eating the correct meals before a run so you don’t accidentally self-sabotage and eat an entire cheesecake before you leave the house and have to crawl home.

Pencil in a few times a week to start. “Running works best if you gradually improve over time. It’s amazing how much you can achieve with small, consistent action.”

7. Join a run club

Get out of your comfort zone and join a running club. “Being part of a running group will not only help you physically, but you will also have access to a lot of experience and knowledge from the other runners in the group.”

If you’re a beginner, there’s no better place to start than a running club. There are many groups of different running abilities that you can join, so whether you’re wearing your brand new trainers for the first time or a religious runner, there’s a club out there for you. 

“The social aspect of being part of a supportive running community, and the friends you will make (who actually understand your passion for running) will bring a new level of enjoyment to your running,” says Morgan.

“Also, you will usually meet people who coach runners in these groups, and as you improve, you may want to get a coach to help you reach your running goals” – the possibilities are endless.

8. Have fun

Don’t take it too seriously. You want to do well, but you also want to enjoy it. It’ll make getting out of bed at 6 am on a cold winter morning that much easier. Morgan believes having fun is really what running and movement are all about.

“The pure enjoyment of doing something you love. The sense of achievement at reaching your own personal objectives. Whether it’s running a 5 km park run PB, or the Boston Marathon, or just running around the block without stopping. It’s your journey, so enjoy it”. 

See more about - The 10 best headphones for running

See more about - The 10 best headphones for running