Tag Archives: exercise

Fitness, Wellbeing

Stronger mind stronger body, the power of the gym.

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Have you ever thought about why so many people go to the gym?

 

I have, the gym is a safe place for people to work out their stress from the day and clear their mind. While going you become stronger physically and it also helps your mind become stronger which is a hidden side effect. It can help you if you are a student working on essays or if you have a job and working and need some mental rest and the gym can be your sanctuary.

The hidden bonus of the gym

When we first think about the gym you think about like bodybuilders or influencers. While these are great outlooks for going there are other benefits to going to the gym.

There are physical benefits that get attention and noticeable to others, but the mental health benefits need attention as well, because this gets overlooked.

When exercising you brain is working to the same level you are. According to Dr Wendy Suzuki “Exercise is the most transformative thing you can do for your brain today”. Dr Wendy Suzuki is a neuroscientist at New York University.

In a world where anxiety and burnout are on the rise. The gym has now become more than just a place to build muscles, it is becoming a tool for mental clarity, and daily stress relief. When you become stronger so does your mind.

 

Personal experience

So, my own personal experience in the gym was that when I was younger, I chased the gym to get fitter and personally look better, so was chasing a better look and not a better mental state. Then after a few weeks of going to the gym I was able to sleep better, my mental clarity was better and when in a stress environment like exams I was able to think clearer. This was a huge help when it was in exam season with all of the stress of grades and getting into university or getting into 6 forms.

Now gym for me personal has now become less able achieving abs but feeling strong mentally and physically whilst looking better.

Why it all works – The science behind the sweat

So, the reasoning and science behind how it make us feel so good is that it goes down to the fundamentals like the brain chemistry and biology.

Research 

According to different clinical research it shows that a 30 minute exercise 3 times a week can reduce symptoms of anxiety and depression. That would lead to helping improve mental strength.

A psychiatry study has found that if you exercise regularly it can reduce you bad mental health days by 43%. 


The endorphins and chemicals

When exercising the brain realises natural chemicals which effect the body in a positive way. The hormones that are released are dopamine, serotonin, and norepinephrine. Norepinephrine is also knowns as noradrenaline. These are all neurotransmitters that affect the body mood, attention span and its motivation.

Minimising stress hormones

The main stress hormone is cortisol, and when you do any physical activity, it helps minimise it. So regular workouts means that it trains your body to be more effective at handling any pressure or stress that you endure.

Growing your brain

Sound impossible right? To grow more brain cells but it is completely possible. To achieve this all that is needed to do is aerobic exercises. Examples of this is cycling, running, swimming these are only a few examples that will help grow some new brain cells within the hippocampus.

The hippocampus is part of the brain that controls the memory and learning.

There are also some studies that show that regular workouts can improve memory and cognitive function over time.

The way it makes you sleep better

Sleep and your mental state are closely related, because when you sleep it processes your memories from the short term to the long-term storage.

Working out is one of the most effective way of getting the best sleep naturally. This would mean that deeper sleep and better-quality rest would mean clearer thinking and a better mood. The best rest would also lead to not burning out.

Boots focus and eliminates brain fog

After a workout you get a post-workout clarity, or I personally do.

When exercising it increases your heart rate which elevates blood flow, this leads to more blood flow around the brain which increases your focus and will improves your reaction time.

All of these would improve your ability to make decisions which especially helps in high pressure situations like work deadlines and exams.

Video

Below is a video on more for the brain chemistry and how exercise will help your mental well being.

https://www.youtube.com/watch?v=KFbeFLLJbWo

Challenge yourself

You have now read some science of it, you have heard my story, so now it is your turn. It doesn’t matter if you have never been to the gym or getting back into the routine of the gym. Just what you need to remember and keep in mind everything you do regardless of if it is running or weights is investing in your mental heal and mental strength, and not just your muscles.

So, just start with half an hour a few times a week, even just walking for 30 minutes. After than you will definitely notice how you sleep, think, feel, and act different. Remember you don’t have to train for perfection just improvements.

Your brain will thank you in the end remember.

Summarise

To summarise this blog the gym isn’t just for muscles it’s a tool to increase your mind. Then regular exercise releases feel-good chemicals like endorphins and dopamine, reduces stress, and increases new brain cell growth. It improves your sleep which makes your memory increase and boost your mental health and wellbeing. So regardless of why you’re going to the gym whether you’re dealing with stress, brain fog, movement is going to be your medicine.

Make your goal feel strong mentally and physically.

Please leave a comment below about your thoughts of the blog, and if any of it helped.

 

Fitness, Nutrition

Healthy Weight Loss After 40: Without Paying £199 per month!

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Losing weight in your 40s and beyond isn’t the same as it was in your 20s or 30s. Even if you’re eating well and exercising regularly, your body responds differently due to natural age related changes but we don’t think you need to pay for it!

The UK has seen over 500,000 starting weight loss drugs and around 95% are paying for them privately (WeightMatters, 2025). A recent poll found that 1 in 5 would start weight loss drugs if they were available on the NHS (Campbell, 2024).

Boots UK charges £199 per month for weight loss drugs (online doctor.boots.com, n.d.), that’s £2,388 a year!

The good news is with a few small changes healthy weight loss is achievable and sustainable! In this blog post we will better understand our bodies and how to fuel them in the right ways. This means you don’t need to spend thousands on weight loss!

Why is weight loss harder after 40?

 

Here’s three reasons why losing weight becomes more difficult and what you can do about it!

1. Slower Metabolism (The “Metabolic Slowdown”)

 

What happens: Your basal metabolic rate (BMR), the calories your body burns while resting, declines by about 1–2% per decade after age 30 (www.fao.org, n.d.). This is due to muscle loss (sarcopenia) and reduced cellular activity.

The impact: You burn fewer calories doing the same activities, meaning old eating habits now lead to weight gain.

The Solution:

  • Strength training to preserve muscle, this can maintain your BMR.
  • Higher protein intake to combat muscle loss.
  • Avoid drastic calorie cuts, which further slow metabolism.

2. Hormonal Shifts

 

For women (Perimenopause & Menopause):

Women often see a decline in Estrogen which leads to increased belly fat storage and harder to lose weight. As well as a rise in Cortisol (stress hormone) sensitivity, making stress related weight gain more likely (Health, 2024) .

For men:

Is it common for Testosterone to drop gradually in men which reduces muscle mass and increases fat storage. Also Insulin resistance becomes more common making carbs harder to process (Krans, 2018).

The Solution:

  • Prioritize sleep (7–9 hours) to regulate hunger hormones (ghrelin & leptin).
  • Manage stress with mindfulness, walking, or resistance training.
  • Focus on fibre & healthy fats to balance blood sugar.

3. Busy Lifestyles (Less Time, More Stress)

 

Career, family, and responsibilities leave little energy for meal prep or exercise coupled with convenience foods becoming quick and easy options, it is common to gain weight once we hit 40.

Solution:

  • Batch cook simple meals for the week
  • Fit exercise during work! Walk while on calls, take stairs, park farther away.
  • Short and efficient workouts lasting 20-30 can fit in exercise while keeping it enjoyable

Did you know that people eating home cooked meals more than five times a week were 28% less likely to be overweight (BBC, 2024).

Understanding Your Calorie Needs

 

Why it matters: Weight loss still hinges on calories in vs calories out, even though our bodies have changed.

Understanding what your body burns at complete rest just to keep your heart, brain, and organs functioning ensures you are keeping your body and mind healthy!

Using the Mifflin-St Jeor Equation is best for this as it is the most accurate for adults over 40. The equation differs slightly for men and women, but it is straightforward.

Step 1: Calculate your BMR

For Men:

(10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5 = BMR

For Women:

(10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161 = BMR

Example:

50-year-old woman, 170 lbs (77 kg), 5’6” (168 cm)

BMR = (10 × 77) + (6.25 × 168) – (5 × 50) – 161

BMR = 770 + 1,050 – 250 – 161 = 1,409 kcal/day

Step 2: Adjust for Activity Level (TDEE)

Multiply your BMR by an activity factor to get your Total Daily Energy Expenditure (TDEE) the additional calories you burn in a day.

 

Activity LevelMultiplierDescription
SedentaryX 1.2Little/no exercise, desk job
Lightly ActiveX 1.375Light exercise 1–3 days/week
Moderately ActiveX 1.55Moderate exercise 3–5 days/week
Very ActiveX 1.725Hard exercise 6–7 days/week
AthleteX 1.9Physical job + intense training

Example (Same Woman, Lightly Active):

1,409 (BMR) × 1.375 = 1,937 kcal/day – These would be her maintenance calories, the amount required to maintain her current weight.

Step 3: Determine Your Weight Loss Calories

The final step is to reduce your maintenance calories to start losing weight. A modest deficit, 300–500 kcal/day, is recommended as it leads to 1–2 lbs of fat loss per week (Hennessy, 2023).

This level of weight loss is sustainable, aggressive deficits, 500 kcal or above, risk muscle loss, metabolic slowdown, and rebound hunger, this is likely to lead to weight gain over losing weight!

There are many free tools for calculating BMR, we would recommend this one

Volume Eating: To Feel Full While Losing Weight

 

Why it matters: Hunger is a major reason people quit diets. Volume eating is filling up on low calorie, high fibre, high water foods (like veggies, fruits, and lean proteins) to feel full while consuming fewer calories. This helps you eat more and reduces your hunger while losing weight.

Best foods for volume eating:

  • Non-starchy veggies (spinach, broccoli, zucchini)
  • Lean proteins (chicken breast, fish, tofu)
  • High fibre foods (berries, legumes, oats)

Move More: Exercise for Weight Loss & Health

Why it matters: Exercise preserves muscle, boosts metabolism, and improves insulin sensitivity all are key for weight loss past 40!

We want to focus on sustainable exercise, ensuring you can fit it into your week is vital. The key is to focus on low impact exercise such as walking, swimming or cycling. Starting fitness classes can be too intensive causing injuries or reducing enjoyment as well as increasing hunger.

The key for sustainable change is consistency small, daily habits matter more than occasional intense workouts.

Conclusion

 

Losing weight after 40 may come with challenges, but it’s entirely achievable with the right approach and without the costly weight loss drugs.

By understanding your changing metabolism, adding some light exercise, being aware of your calories and adopting practical strategies like volume eating you can achieve sustainable results while saving £199 a month!

Remember, small, daily habits like batch cooking or short workouts, add up over time. Avoid drastic measures; instead, focus on gradual progress that supports long term health.

Ready to take the next step? Start by calculating your BMR today and make one small change this week, whether it’s adding more veggies to your plate or a 20-minute walk.

Share your weight loss tips and tricks in the comments below!

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5 Fun Ways to Get Fit Without a Gym

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Whilst a gym is a great place to work out, it’s not always the easiest or cheapest option for everyone. However, when it comes to exercising from home, it can be almost impossible to motivate yourself. At Exercise.co.uk, we believe that being creative whilst getting fit is a key factor in inspiring you to keep working out.

So we will be looking at these 5 fun ways to get fit without a gym!

Want to skip ahead? Jump to the specific part below:

  1. Skipping
  2. Hula Hooping
  3. Dancing
  4. Trampolining
  5. Try a Sport

Skipping

Skipping is a fun and straightforward exercise that comes with numerous benefits. It is a great way to get into home workouts and is easily personalised to what you need. Skipping allows you to set the pace and work at your own level, but will also become easier with practise. Eventually, once it is part of your routine, you can begin to change speeds, include tricks, and even make fun routines to your favourite workout songs. If you are looking for a tougher workout, be sure to purchase a weighted skipping rope for a more intense burn.

It is not only fun to skip rope, but it also comes with many health benefits. Skipping can burn as many as 1,600 calories in just an hour and is a great alternative to running or jogging. It is also categorised as a cardio exercise which includes a great number of advantages such as heart and lung health.

For more information on cardio exercise, check out our article The Benefits of Cardio Exercise.

Hula Hooping

Hula hooping is another fun and easy exercise that can be done from home. Not only does it help burn calories, this exercise focuses on the core muscles, resulting in less abdominal fat and a toned stomach. It’s a great way to not only stay fit, but also includes other benefits such as a healthier heart and lungs, improves balance and helps the immune system.

However, hula hooping is not just about the health benefits. With some upbeat music on, it can be easy to complete a fun workout  that incorporates creative routines and changes of pace.

In order to get the full effect on how fun hula hooping can be, it’s important to make sure you have the right music playing, so be sure to check out our article on How to Make the Best Exercise Playlist. 

Dancing

Dancing is one of the most fun ways to stay healthy. To incorporate it into your routine does not necessarily mean you need to join a dance class, unless, of course, you want to. However, with new interactive apps and websites it is now easy to get the most out of dancing!

YouTube has a variety of guided dance workouts available, therefore if there is anything specific in mind you wish to incorporate, for example, a favourite musician or album you like to workout to, there is a strong chance there is a video perfect for you. To search for some fun dance videos be sure to include key phrases such as:

  • 20 min dance workout
  • Dance workout for beginners 
  • Dance workout full body no equipment

If you are not a fan of YouTube, there are many apps that provide a visual guided workout experience. Whilst not all fitness apps include dance routines, many still incorporate fun workouts and can be very beneficial when trying to stay fit without a gym. 

If you would like to see our favourite exercise apps, make sure to check our list of Fitness Apps That Can Make Exercising at Home Easier.

Trampolining

Trampolining is a great and easy way to stay fit and with an indoor trampoline, this can be achieved at home. It can quickly get your pulse racing and is great for those just beginning their workout journey without a gym.

Working out on a trampoline focuses on your leg muscles however, different moves can be incorporated into your workout to make sure the full body receives attention. An indoor trampoline also includes the ability to start with low impact exercises so you can warm up to a high intensity workout. You can get started and see the progress for yourself with our Marcy Fitness Trampoline here.

For a more guided tutorial on how to use an indoor trampoline, check out our 5 Exercises You Can Do On a Trampoline to get the most out of your workout.  

 

Try a Sport

If you struggle to motivate yourself, finding a sport you enjoy is a great way to stay on track, especially if you are a competitive person.  Playing a sport helps you commit to a fitness routine and makes sure you get your active hours in during the week. However, sport is also beneficial because you can get fit and stay healthy whilst having an invested interest in something more than just losing weight.

If you are nervous about starting a new sport, make sure to bring a friend to play with or join a team. As long as you are staying active and having fun, it does not matter if you are particularly talented at the sport or not. 

If you are unsure on which sport might be for you, then check out our information on boxing. As an individual sport its great for building strength and staying fit so be sure to read our Boxing Techniques for Beginners and check out our boxing equipment here.

So…

If your workout routine needs some refreshment, or perhaps the gym isn’t for you, then these 5 fun ways to get fit without a gym is a great place to begin. Enjoying your workout is vital for staying motivated, so if you lack the commitment be sure to invest in these fun exercises. 

Before beginning your exercise journey, please be sure to consult your doctor and always be safe when using equipment.

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How to improve your mental wellbeing through fitness and exercise

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Limitations live only in our minds.  But if we use our imaginations, our possibilities become limitless. – Jamie Paolinetti

Maintaining our mental wellbeing is one of the most important aspects which helps contribute toward a healthy fulfilled life, there are an endless variety of ways you can ensure you are taking care of yourself mentally and fitness and exercise are some of the most effective methods. It is clear the benefits that exercise has on our physical body, but people often don’t realise the great positive effects that maintaining exercise also has on the mind! Exercise has in fact be proven to be so great for the mind that those who suffer from challenging mental health battles such as depression and anxiety have felt an improvement mentally, the effects of the illnesses can be eased due to the positive influence that fitness has on the mind and the raise of serotonin that it creates within the mind. The most challenging step can be motivation, but if you can motivate yourself to persist through the first steps of your fitness journey then you can change the way you live your life through the power of exercise.

Not yet aware of how exercises and fitness methods can improve and maintain your mental health? Let’s take a look at some of the best exercises to help get you on your journey to feeling the best version of yourself!

Running

 

 

 

 

Running is one of the best forms of exercise you can do due to its endless benefits, it is one of the most beneficial forms of cardio. Running is so easily accessible to all who wish to try it, however if you prefer not to run outdoors you can opt to run using a treadmill which can be just as effective! its all about your personal preference, the exercise is also open to all ages from the younger generations to the elderly who wish to take up a new hobby or continue their running habits. Running  can also be enjoyed at all different levels and paces to suit your fitness level and age range, the key to running is enjoyment and the incredible health benefits to the mind and body are a bonus.

Still not convinced that running and exercise can help improve your mental wellbeing to a great extent? Check out the video below!

If you’re not sure if running is for you then not to worry, there’s a much more laid back method of fitness you can try!

Yoga

 

 

 

 

 

 

Yoga is an extremely well known term, nevertheless many people do not actually realise how astounding yoga can be for not only improving your physical health but also your mental health. Yoga has allot of stigma surrounding it as many see it as simply a socialising opportunity, however yoga is one of the best exercises for increasing your body strength.  There are many different types of yoga poses so your choice is endless, there is something for everyone which makes yoga so enjoyable and appealing. As we are focusing on the topic of mental health, listed below are some the most prominent yoga benefits that can help improve and maintain your frame of mind and overall mental health situation.

Watch the video below to see just how effective yoga is at improving mental health and wellbeing!

If you’re still not sure whether yoga is right for you and it doesn’t seem like something you want to try, you can take a look at another effective exercise method listed below.

Resistance Training

 

 

 

 

 

Resistance training can be so gripping due to the vast variety of exercises it contains, you are simply not limited to one form of exercise for example if you don’t find lifting weights is a good choice for you then you can try kettlebells or powerbands instead to strengthen your body. Anyone of any age can also enjoy resistance training, just like running and yoga there is no age barrier that blocks you from enjoying and partaking in the exercises due to their being options for everyone’s body strengths and age preference.  Maintaining muscle strength is particularly important as we age and ensures we stay as healthy as possible physical wise, however resistance training is also brilliant at helping our mental wellbeing

In order to see a clearer picture of how effective resistance training can be for your mental wellbeing, watch the video below which shows how simple a form of resistance training can be incorporated into your life. The video also shows that not all forms of resistance training have to be more challenging to begin with for those of you who want to take a less intense approach!

 

It is important to remember that just like physical health, mental health progress also takes time and it is not one short easy road. With that being said, remind yourself that the journey to improvement and change is taking the first step. Through exercise and fitness of your physical body you can also help improve and ensure that your mental wellbeing is also taken care of,  the hope is that this blog gives you some encouragement of just how incredible exercise can be in helping transform, ease and manage your mental health so you can get the absolute best out of your life.

 

 

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Yoga is not just a sport

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Yoga is one of the oldest physical exercises in the “Oriental”. It originally originated in India 5000 years ago and is now popular all over the world. Yoga is not only the exclusive choice for middle-aged people, but also more and more young and old people join the ranks of yoga practice.
A disease-free body, a violence-free society, a confusion-free mind, a inhibition-free intellect, a trauma-free memory, a sorrow-free soul and a quiver-free breath is the impact that Yoga can make on your life.

Yoga is not only exclusive to middle-aged people

 

Indian Prime Minister Modi is also a yoga enthusiast

A young girl said: “I tried Pilates, NTC, HIIT, madness and other methods. This is the most effective exercise training on the market for weight loss and shaping. After being exposed to yoga, I felt unprecedented strength. I completely changed Now, this change is not only physically, but also mentally.”
However, some elderly people think that yoga is only suitable for young people or people with better flexibility. In fact, yoga is suitable for people of all ages and physical levels. The latest research shows that yoga is especially helpful for people over 60 years old and can improve their flexibility and balance.

If you are a beginner, a yoga mat is essential.

Story

 

Thousands of years ago, in India a long time ago, in order to enter the highest state of the unity of nature and man, eminent monks often lived in secluded forests and meditated. After living in a simple life for a long time, the eminent monks realized many natural yoga aesthetic principles from observing living things, and then verified the living principles of living things to humans, and gradually sensed the subtle changes inside the body, so humans understood Dialogue with your own body, so as to know how to explore your own body, begin to maintain and regulate health, as well as the healing instinct for disease and pain. Thousands of years of research have been summed up, and a set of theoretically complete and practical body-building and fitness system has been gradually developed. This is yoga.

Systemic physical improvement

Systematic fitness    

 

There are various benefits of practicing yoga, including accelerating the body’s metabolism, removing waste from the body, and helping the body to repair. Yoga can enhance body strength and body elasticity, so that the body’s limbs develop in a balanced manner. Yoga can also prevent and treat various physical and mental diseases: back pain, shoulder pain, neck pain, headache, joint pain, insomnia, digestive disorders, dysmenorrhea, hair loss, etc. Yoga can regulate the whole body system, improve blood circulation, promote endocrine balance, reduce stress and nourish the heart, release the body and mind, and achieve the purpose of self-cultivation. Other benefits of yoga include improving immunity, concentration, increasing vitality, and improving vision and hearing, and so on.

 

Relieve muscle stress

 

With the increase of age, the quality of muscles is deteriorating day by day. The charm of yoga is that even an ordinary Hatha yoga practice can relieve the practitioner’s muscle pressure and increase muscle resilience. Downward dog pose, plank pose, warrior 1 pose, and warrior 2 pose are particularly suitable for yoga beginners, and they have a good effect on improving strength. While practicing yoga, we need to replenish moisture appropriately, so a beautiful water bottle may bring you a good mood all day long.

 

Increase flexibility

 

With the passage of time and the reduction of activity, the muscles of the elderly lose some elasticity, and it is even difficult for some elderly people to bend over and bend their knees to tie a shoelace in daily life.
For these elderly people with poor flexibility and flexibility, it is recommended to try sitting forward flexion. People who have difficulty can use yoga bands to stretch their shoulders and hamstrings; cat pose or wheel pose can also be flexible for the spine; sprint pose can open hip flexion Muscles; Side Bend Mountain Pose can stretch muscles along the trunk.

 

Increase positive emotions

 

Some elderly people feel lonely and lonely. Joining a yoga class can broaden the social circle of the elderly and get to know more friends. In addition, yoga is recognized as an “emotional booster.” Heart-opening yoga poses and back bending poses like cobra pose, boat pose, and bridge pose have been proven to increase the positive emotions of patients with depression. Practicing yoga asanas, pranayama, and meditation can help improve mood, bring more positive energy, and reduce anxiety.

 

Relax and reduce stress

 

park
Yoga and Life

We can use the exercise and relaxation of yoga to allow us to focus on stretching and strengthening the muscles of the body. When our body and mind are in a state of complete relaxation and focus on stretching the limbs, we can release negative emotions and begin to have Positive emotions enable us to achieve a state of mind of “combining with nature”.

 

Anti-Aging

 

Anti-aging is no longer a topic for middle-aged and elderly people. More and more young people are joining this topic. Yoga is the exercise that can achieve this effect. Why can yoga be anti-aging? Because long-term yoga practice can improve body functions in the following aspects to achieve anti-aging results. 1) Enhance bone density​ 2) Relieve arthritis​ 3) Strengthen core​, stay away from back pain 4) Improve circulation​ 5) Protect ligaments 6) Relieve tendinitis​ 7) Say goodbye to stiffness​ 8) Refuse menopause​ 9) Avoid high Blood pressure​ 10) Avoid asthma​ 11) Improve respiratory function​ 12) Relieve insomnia​ 13) Regulate chronic diseases.

Positive Impact of Yoga on Brain and Mental Health

 

There are many studies that show that yoga and meditation can improve our memory and concentration. Both yoga and meditation help us play a higher level role in work, home or school. Yoga helps people deal with adverse situations in a more realistic way. It teaches people to accept and release negative energy, and know how to be grateful, which is necessary to deal with this negative and stressful situation. We can think of yoga as an art, which helps us connect with ourselves on a deeper level. Yoga is a low-impact exercise that involves each of our organs and body parts and our breathing patterns to create balance in our body and mind.
Every action we practice yoga activates the nervous system-brain, muscles, bones and emotions at the same time. Yoga poses bring a holistic change, helping us lead a balanced and fulfilling life.

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Consult your physician, doctor or other professional before starting any exercise or nutrition program. This is especially important for people over the age of 35 or those with pre-existing health problems. In accordance with our advice, Exercise.co.uk is not responsible for any personal injury or property damage caused.

If you experience dizziness, nausea, chest pain or any other unusual symptoms, stop exercising immediately and consult your doctor immediately.

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Going For Gold: A Comprehensive Guide To Starting Running

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The most frequent question I am asked is ‘how do you get started running?’. Surely if you can walk then you can also run? Whilst running may seem simple to get started (well for the majority it is) there are a few basic tips I would like to recommend to help you train more efficiently. 

Whether you are a complete beginner or a casual jogger, we’ve put together 5 top tips which will help you to get going! 

Interested in a specific part? Skip right ahead  
– 1.0 Find The Perfect Shoe:
– 2.0 Be Realistic With Your Goal:
– 3.0 Preparing To Start
– 4.0 Listen To Your Body:
– 5.0 Most Importantly… Have Fun: 

Benefits Of Running: 
What’s great about running? Compared to other sports/exercises you may encounter, running simply doesn’t require much equipment to start off with – whether you partake on a treadmill or simply hit the streets, the option is entirely yours to make!

1: Find The Perfect Shoe:
Whilst it may be tempting to pick up a generic running shoe that is on offer at your local sports shop, we highly recommend that you get measured by a specialist. Whilst this is likely the more expensive option; as a runner, you’ll encounter almost every surface imaginable (depending on your location) from grass to concrete. Having shoes that have been adequately measured will ensure your foot is best cushioned for the impact it endures.

In the case of myself, I started out with an old pair of trainers I had lying around, whilst I thought this was quite sufficient – I quickly found I was getting a sharp pain in the instep of my foot which forced me to be sidelined for a couple of weeks. 

Photo by sporlab on Unsplash

2: Be Realistic With Your Goal:
As the classic saying goes, ‘Rome wasn’t built in a day.’ and nor is your first 5k!

If you are starting out from the very beginning, your first weeks into running may feel very difficult – that’s perfectly ok. Whilst everyone trains at their own pace, set yourself small goals to achieve – you may find many training plans posted online, spend time before you start to really find one that’s best for you.

We recommend starting out with two-mile runs for the first 4 weeks of your schedule – increasing the distance only once you’re consistently running that distance comfortably.  Should you struggle with pacing, we highly recommend that you check out the NHS couch to 5k app, this program alternates walking and running to help you build you up with the end goal of pushing you to run 5k (3.1 miles) after just 9 weeks! 

For me personally, I started running during my Erasmus year in Sevilla. I started with very little experience of running long distances and I didn’t really know where to begin. Thankfully, I happened to live 2 minutes away from the Guadalquivir river that had a 9.4km route marked out. Whilst I initially struggled to break the 3.2 km (2 miles) barrier, I found that after two months of training – 3-4 times per week, I was able to push myself further with a consistent 9.6 km (6 miles) run several times per week. 

It is noted: whilst this schedule worked for me – this may not be adequate for you. 

How I progressed during my training: left (week 1) – right (week 15)

3: Preparing To Start:
So – you’ve got your route, playlist and water (optional) sorted, that’s a great start. However, before you even think about lacing your shoes, take 5-10 minutes to properly warm up. Research shows that as many as 79% of all runners (regardless of skill) will get injured at least once per calendar year. Much of this can be avoided by simply taking the time to loosen up and mentally prepare yourself for what is to come. 

What should you focus on in this warmup? Ideally, you should focus on stretching your legs (as shown in the image) and slowly elevating your heart rate to minimise the strain once you begin – take a couple of minutes to walk at a brisk pace before setting off.

Personally, I like to use this time to focus my mind. Regardless of what you have done so far in the day or what you have to sort when you’re finished, put this to the back of your mind as you focus on achieving your goal.  

Photo by Abigail Keenan on Unsplash

4: Listen To Your Body:
We’ve all been there – 300 metres away from achieving that new personal best, but your body is telling you that it simply cannot go any further… listen. Not every session will result in you achieving a personal best – as a new runner, it is important that you learn to stick with your training plan and most importantly listen to what your body is telling you, don’t ignore them nagging pains. Whilst it may be frustrating to end your session, you could be preventing a serious injury. 

As I was training for my first 10k, I was coming extremely close to achieving my goal – I had gone 9k during my previous sessions quite comfortably and thought I would go the full distance. As I reached the 9.5km mark, a sharp pain in my left knee started. Instead of calling it, I wrongly decided to push for my new personal best and as a result aggravated the pain further. I found myself once again sidelined and when I did return, I was wearing a knee bandage to alleviate some of the pain (which I still have to wear). 

Mistakes Were Made.

5: Most Importantly… Have Fun:
Whether you are running for fitness or training for a race, I simply cannot stress this enough… have fun! 

I see far too many people consider running a form of torture. I can assure you; this couldn’t be further from the truth! Running can truly be rewarding, if you’re fortunate enough to live near rural areas, rivers or cities be sure to check them out or your run – there is a world out there just waiting to be explored! 

Sevilla, Spain. Captured on one of my runs
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Ryan Smith

MSc Advertising and
Marketing Student