So you have decided to take up running. Congratulations on choosing one of the most popular, not to mention portable methods of getting or keeping in shape. The first few weeks will be easy, when it is new and you pride yourself on pushing through the first little hurdles until your body becomes accustomed to this new activity. But what can help you to stay motivated after the honeymoon period is over? Here are 10 tips to stay motivated when running

Good equipment
One of the surest ways to lose interest in something is if it becomes uncomfortable. Bad equipment will tamper your motivation quickly. Invest in proper footwear above all else. Make sure you have the right gear for whatever weather you are facing each day. Something light but effective should you encounter rain, something a little warmer for the cooler days, and clothing that will wick away moisture quickly when it is warm outside. Layers are always good. The proper gear will go a long way to increase your running motivation.

Proper nutrition & hydration
If your body is hungry or thirsty it will not work properly. As important is good nutrition. Take a water bottle with you when you run as well as an energy bar. Make sure you eat properly both before and after your run. The benefits are great from running, but make sure your body is in good condition to reap the most benefits that it can.

Get a running buddy
Take along a friend or a pet to help you going. Not only will your running be more fun, you will be making either a friend or Fido healthy as well!

Set goals
Nothing will motivate you more than reaching goals that you have set. Mini goals are a realistic way of building confidence. Daily, weekly, and monthly goals are a sure way to keep you on track.

Keep a Journal/log
Keeping a journal or log is another easy way to stay motivated. Physically looking at the progress you have made will keep your spirits good and encourage you to continue to reap the benefits you are getting from running.

Variation
Change your running places every so often so you do not get bored.

Health
Keep in mind that what you are doing is healthy for you. Improving your health will make your entire life better. Remember that running benefits your health.

Find a cause
Many people find it helpful to find a cause. Running for breast cancer or some other cause will motivate you to continue running. This is also a great way to hook up with like-minded people, and as mentioned back in tip #3, a running buddy is great motivation. If you are both running for a cause you will be sure to stay motivated even more.

Buy a new outfit
This is a great motivational tip. Whether you are looking for a new swimsuit for your summer vacation or need to fit into a tux for a special event, buying a new outfit… in a size smaller than you wear now is wonderful motivation to keep running.

Do it for yourself
Tips to motivate you to run are all well and good, but nothing should motivate you more than the fact that running is beneficial to you, your health, and your well being.

Find out what to do, eat and think before your first 5K with the answers to some of your most common questions

Whether you’re running your first 5K for charity, fitness or to support friends (or all three), read on for everything you need to know to finish in style.
Training help

Q. I’ve never run before, how should I start?
A.The best way to start is a little jogging with walk breaks. It may feel odd, but you’ll get twice as far, twice as quickly and feel a huge sense of achievement as you progress. More than half of the women in your Race for Life event will continue the run/walk routine right through to race day. Our beginner and intermediate programmes both include walk breaks.

Q.What equipment do I need?
A. All you need is a properly fitted pair of shoes, a suitable sports bra (for women) and some comfortable sports clothing that makes you feel good.

Q. What should I eat?
A. Just a good all-round diet, with plenty of fluids and a slight emphasis on low-GI carbohydrate. Aim to eat 50-60% of your calories from carbohydrate, 20-25% from protein and 20-25% from fat. Only half-marathon runners need go wild with pasta.

Q. Will I lose weight (please…)?
A. Nothing (except cross-country skiing) burns more calories per minute than running. But don’t forget to eat and drink enough to exercise at your best in the first place. You’ll still win out.

Q. How fast should I run?
A.The easiest way to make sure you’re running at the right speed is to go with a friend and make sure you maintain ‘chatting’ pace – if you can’t talk, you’re running too hard. In the ‘brisk’ sections of the intermediate and advanced training plans you should still be able to get a few words out, even if they’re just “how… much… further…?”

Q. What if I get bored?
A. You won’t! Going for a run or a walk means setting aside time for yourself – you can go with a friend and chat the time away, or designate it me-time. No phone, no kids, no distractions – you can concentrate on how you’re breathing, how your body is moving, or just let your mind wander and see where it takes you.

Q. Help! I don’t feel like I’m making progress
A. If you’re new to running, we’d call going from doing no regular exercise to doing a run-walk programme pretty good progress. Don’t measure yourself against other people – if you’re running or walking further, more often, more quickly or more easily, you’re making progress. Improvements come in steps, with inevitable – but not insurmountable – plateaus.

Q. Help! I have aches and pains
A. Feeling a bit achy after running isn’t uncommon. Minimise it by starting and finishing each run with a few minutes of gentle jogging or walking, and do some stretching when you finish your session. If your ache turns into a pain then you may need to ease up, or take a few days off running.

Q. Help! I feel self-conscious
A. Whatever shape or size you are, the very fact that you are out there and getting fitter means you have plenty to be proud of. More likely than not, anyone who looks at you when you’re training is envious of your get-up-and-go. Whether you’re in the gym or in the park, hold your head up high.

Q. Help! I’m behind with my schedule
A. Don’t panic! Hardly anyone gets through a whole training plan without missing or trimming a single session. If you only have time to run for half the time scheduled, do that half. If you fall behind, don’t try to accelerate through the programme; instead, repeat the earlier, easier sessions and gradually increase the time on your feet.
Race-day help

Q. I’ve never been in a race before. What’s it like?
A. It’s fantastic! Busier and friendlier than you could imagine. Just don’t be tempted to dash off too fast at the start – that’s the most common mistake. If you start slowly, you could spend your race overtaking and moving up the field – what a confidence boost!

Q. How should I prepare on race day?
A. The golden rule is don’t try anything new. Have a familiar breakfast (or afternoon snack, if it’s an evening race), a glass or two of water or juice, and make sure you’ll be wearing shoes and clothing you’re really comfortable in.

Q. How fast could I (should I?) go?
A. Most beginners’ goal is simply to finish the race with a smile on their face, and that’s what we’re here to help you do. If you’d like to know what your training pace translates to, or how fast you’ll need to run to hit a certain goal, see our handy calculators section.

Q. What if I’m last?
A. Why not take a look at the previous year’s results for your race? That way, you’ll get a good idea of where in the field you might find yourself on race day. Even if you do come last, you’ll probably still have a great time and get the biggest cheer going courtesy of the marshals, commentators and all the other runners.
How to stick to a schedule

Here’s how to make sure you keep to your plan.

1. Print out your plan and tick off each session as you do it, so that you can see how far you’ve come.
2. If you have a friend who might like to run, ask them to join you on some of your runs – think of it as a chance to catch up on some gossip or pick up tips on training.
3. Drink plenty of water before every run. Protect uncovered skin with sunscreen and start every run with five minutes of gentle walking – even if you feel confident that you can run all the way.
4. Set yourself a goal – anything from running at least half the distance to finishing within 35 minutes. Challenge yourself, but make sure your goal is achievable.
5. Build up gradually; don’t be tempted to run more often than planned. Even if you’ve run or walked 5K before, it’s a good idea to visit your GP for advice before starting any training programme.
6. Wear the right shoes. Running will not feel easy if you’re in the wrong shoes, plain and simple. For help in choosing the right pair, consult our Gear section and seek out a friendly specialist running shop.
7. Try to fit your exercise in early in the day. Running or walking early can really lift your mood for the whole day and you’re also less likely to miss a run.
8. On race day, start slowly and don’t try to force your way through the crowds or runners ahead of you. Don’t be afraid of taking a walk break if you feel you need it.

And finally…

Running’s a friendly sport and it really is the taking part that counts, so just relax and have fun! In running, your only real opponent is yourself – and remember, no matter where in the field you find yourself, you’ll have achieved something amazing just by being there at all.

Runners World

You have decided to start running, a perfectly good choice.
Running will improve your lifestyle in more ways than one, here’s how: -

• You will have more energy in your day to day tasks.

• You will have more spark (Get up and go)

• Your chances of contracting heart disease later in life will decrease

• You will decrease your chances of gettting cancer

• You will sleep better

• You will lose weight.

No matter what your age is, running is good for you prolongue your happiness and join millions today.

As you are starting out running, now is a good time to find a running programme that is suitable for you, I always suggest the The Couch to 5k Running Plan. The reason that I always suggest this as a starting point is because of the way that it eases the runner in, the running plan is very understanding of the fact that you haven’t done anything like this before. The progress is slow but very solid, and will ensure you have a long future ahead of you when it comes to running. Looking after your body is the key.

The Couch to 5k Running Plan will benefit you as a begginer in the following ways: -

Increases your fitness

Helps you lose weight

Does the 2 above points, but also ensures your bones, joints and ligaments strengthen slowely aiding in a prevention of injury for your future.

When we think about running, we try to tell ourselves that it can’t be done, you like many people probably think to yourself running any further than a mile is highly unlikely, and the mere thought of it puts you off.

What you are overlooking is the fact it is actually possible to go from being completely sedentary too doing your first 5k run inside a month. (About 3.2 Miles).

Don’t be put off because you are overweight, not fit enough, never done sports before or have never had an athletic build. The Human libido is designed to run, and with enough determination no matter who you are you can find yourself enjoying running as a new hobby.

Another reason many people decide not to go ahead with running is because they hear that it has many negative effects. Well anything negative from running is completely out-weighed by the positives, if you are thinking about taking up running JUST DO IT do not put it off.

Running is the answer too many of life’s hardships, it is a huge help when it comes to your health, your mental health, your fitness and your appearance. You’ll also go on to discover that it is actually one of the more enjoyable experiences that you will come across in your lives endeavours.

All of the information on this blog is designed to help you on your own quest of starting running, we have gone to the lengths of telling you everything you need to know whether your goal is too lose weight, fitten up, or even compete in a race at any level