Beginner's Guide to Running

If your social media feeds have been flooded with run clubs, marathon recaps and aesthetic morning mileage vlogs lately, you’re not alone. Running is having a major moment but if you’ve never considered yourself a "runner," watching from the sidelines can feel a little intimidating! But here’s the secret: you don’t need a sub-five-minute pace or years of training to earn the title - if you run, you’re a runner!

Whether you’re looking to boost your energy, clear your mind after a long day or simply try something new, getting started with running doesn't have to be overwhelming. Forget the pressure, ditch the rigid expectations and let’s break down everything you need to know to get started!

Why we love running

Beyond just a trending workout, running is one of the most powerful tools you can add to your routine for both body and mind. Physically, it does wonders for your heart by strengthening blood vessels, easing circulatory strain and keeping blood pressure in check. In fact, running for just 10 minutes a day at a moderate pace can reduce your risk of cardiovascular disease mortality by up to 50%. Plus, because it's a high-impact exercise, running helps build and protect your bone mineral density, which is a massive win for long-term joint and bone health. 

But the magic doesn't stop there - if you’ve ever felt that glorious post-run glow, you already know how incredible it is for your mental wellbeing! Running floods your brain with endorphins and endocannabinoids, your body's natural mood boosters and stress relievers, creating that famous "runner’s high." Research shows it can actively reduce anxiety, improve sleep quality, and ease symptoms of depression, with studies revealing its mental health benefits can mirror antidepressant treatments over a 16-week period.

How to get started

Getting started with running can be much simpler than we think. If you’re generally healthy and injury-free, the absolute best way to build momentum without burning out is the walk-run method. 

This simple interval technique alternates 1 minute of light jogging with 2 minutes of walking for a total of 20 to 30 minutes. As your fitness builds, you can gradually reduce the walking intervals but just be sure not to rush it! Pacing is everything here, so aim for a speed where you can easily hold a conversation (the "talk test"). Pushing too hard, too soon is the fastest route to injury, fatigue and losing your motivation.

To set yourself up for success, keep these quick tips in mind:

• Frequency: Aim for 2–3 runs per week, always leaving rest days in between to let your muscles recover, especially if you strength train or do other intense workouts.
• Gear: Don't get distracted by fancy social media trends. All you really need to start is a good pair of supportive running shoes and breathable, comfortable clothes.
• The Warm-Up: Spend 5 minutes before your run doing a brisk walk or dynamic stretches to prime your joints and muscles.

Safety note: If you're navigating an underlying health condition or pre-existing injury, pop in to see a healthcare professional before lacing up!

Fuel and Recovery

How you fuel and recover is where the real magic happens. Skip these two steps, and you’re fast-tracking your way to low energy, stubborn injuries and potential burnout.

Fuelling Your Run: Pre, Intra & Post

• Pre-Run (30–60 mins before): Focus on fast-digesting carbohydrates to give your body quick energy without heavy stomach distress. Think a banana, honey on toast or rice cakes. Pair it with your favourite NH Natural Pre-Workout for that extra clean energy
  boost and focus!
• Intra-Run (During): Water is usually all you need for shorter runs. But if you’re upping your mileage, running in the heat or out for longer than 60 minutes, adding electrolytes is crucial to replace lost fluids and keep your mineral balance in check.
  
• Post-Run (After): Aim for 20–30g of high-quality protein to jumpstart muscle repair, along with carbohydrates to replenish your depleted glycogen stores. A quick protein smoothie (using your go-to NH Plant Protein) or a bowl of overnight protein oats are perfect options.

Rest & Recovery: Your Secret Weapon

It’s time to reframe rest days: they aren't a sign of laziness or a break from progress, they are a non-negotiable part of your training plan! Rest gives your muscles, tendons and joints time to rebuild while keeping mental burnout at bay.

Maximise your downtime by combining both types of recovery:

• Active Recovery: Gentle movement like a light walk, easy yoga or simple stretching
  helps keep blood flowing and eases muscle soreness.
• Passive Recovery: Doing as close to nothing as possible! Above all, prioritise 7–9
  hours of quality sleep. Deep sleep is when your body releases key growth hormones to repair tissue, adapt to your training and leave you ready for your next run.

At the end of the day, running doesn't require perfection, fancy gear or a fast pace, it just
requires showing up for yourself. Every step you take, no matter how short or slow, is building a stronger body and a clearer mind. Now all that’s left to do is fuel up, lace your shoes and hit the pavement!If you're ready to support your running journey, use code GRIGG15 for 15% off your NH order.