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The Run Testers Podcast | The Running Guide For Beginners
608 Plays1 year ago
In this episode, we're focussing on beginner runners. Tom, Mike, Laura and Nick cover everything you need to know when you're just starting out on your running journey, from the best ways to stay motivated to how much training to do and what type of kit you need to look out for.
Perfect for that Sunday long run.
Big thanks to Fear of Tigers for the killer intro music. You can listen to more of his stuff over at https://www.patreon.com/fearoftigers
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Transcript
Introduction to Beginner Running
00:00:04
Speaker
Hey Tommy from The Run Testers and welcome to The Run Testers podcast. In this episode, we're going to be focusing on beginners. It's almost the new year at the point of recording this podcast. So what we're going to be doing is talking about tips and advice that we can give to new runners, as well as run through some of the questions that new beginner runners have when it comes to kit. So I hope you enjoy it and let's dive in.
Building a Running Plan
00:00:38
Speaker
Okay, so we've got Mike and Laura here for the special beginners podcast. Hello, guys. Hey. Hi. So this episode of the podcast is going out in end of December, start of January, and we all know that's a time where people start thinking about taking up running for possibly the first time. And it can be quite a confusing and scary thing to do, especially for people who probably
00:01:06
Speaker
aren't that keen on the idea of running when they first start out. So what we're going to do here is going to just run through some of the main questions that people have when it comes to starting a running plan and help to alleviate some of those fears that may crop up in the thought process as people are doing that. So I'll run through a few questions and we're just going to just talk through and hopefully give some advice to help people listening who maybe wanted to start their running journey.
00:01:35
Speaker
So first one we can look at is when there's a lot of runners that are going to be looking at, well, a lot of non-runners are going to be thinking about starting running as part of a new healthy you in 2023. But a lot of people don't actually know where to start when it comes to running. So what are your tips or what would your advice be for people who want to get involved in running but don't really know how to do it? Laura, do you
Teaching Beginners to Run
00:02:01
Speaker
want to kick us off?
00:02:01
Speaker
Yeah so I spent the past nine years teaching people out in the park how to run taking absolute beginners through a 0-5k course and I do it four times a year but January would always be the most popular one people would be signing up way in advance
00:02:19
Speaker
And that's a great way to do it. This is the first winter that I'm not actually out freezing myself in the park with beginners, but there's plenty of groups out there. You can look at Run Together, which is England athletics portal for searching for those types of groups.
00:02:36
Speaker
and going in a nought to 5k course with people that are like you and it will go at the right pace for you and it's really like nice supportive community so there's that for in person I know that not everyone can get to those sorts of groups they might not be one near you or you might be a bit nervous or you might just work
00:02:55
Speaker
hours that don't work with that. So couch to 5k for the NHS is a similar thing. You do audio guided runs, takes you from 0 to 5k and that's been really successful over the past 10 plus years I think it's been going now and that'll help you build up gradually because you do need some sort of guidance. I know
00:03:13
Speaker
I started an absolute beginner back in 2008 was an absolute beginner and I just thought I needed to go out and run as far and as fast as I could and then the next time go out and try and run further and faster and that
00:03:28
Speaker
soon ended up with me being injured. So even though you might think you're not doing very much because you are starting from scratch, it is still possible to do too much too soon. So some sort of plan or a group that can help guide you is absolutely a great way to start.
00:03:46
Speaker
Sage Woods, Mike, you've been running for quite a while as well.
Staying Motivated in Running
00:03:51
Speaker
Can you remember back to when you started running? How did you stay motivated to kick off your running journey? Well, I'm not a natural runner. Before I got into running, I did a lot of team sports with probably a lot of people, and it wasn't my first love in terms of exercise and fitness and general stuff. But I think the main thing I've learned over the time is that
00:04:15
Speaker
Any kind of progress that you make is good progress. And, you know, I very much was starting from a point where I knew I was kind of generally fit, but I didn't really know what, you know, what I would, was capable in terms of running. And I knew I could kind of go out and run. And I think it's, you know, just, I think the key thing for me is not to put too much pressure on yourself. I think the other thing would be probably not to compare yourself to much other people as well. Cause you might be around people who are very kind of, um,
00:04:39
Speaker
Experience runners have been running for a long time of racing what have you and i think you know you're on your own kind of person is particularly if you are starting very much from scratch and i think you know i think one of the main things is probably as particularly january is that you probably don't want to be out in the cold doing it and if
00:04:54
Speaker
if it means being indoors and running that's not you know that's not a cop out like and it doesn't matter you know for me it's like you know it's just that you're doing it and i think the main thing for me is don't feel like you have to run every day that i think that's probably a kind of misconception people will go in kind of thinking maybe they have to do that and i think it's about
00:05:12
Speaker
building up gradually, maybe thinking about doing things on a regular basis, but not, I think, you know, mass, you know, mainly not putting too much pressure on yourself in terms of what you, you know, what you're doing when you're out, when you're out running. Um, a bit like what, um, Laura was saying is that if you can, if you struggle to kind of go out and motivate yourself trying to maybe get together other people, I think, you know, a running time is a very good way
Consistency in Running
00:05:33
Speaker
to do it. And I think running clubs have come very, very good at creating that kind of more social kind of relaxed atmosphere around running and running more regularly. So I think that would be a thing.
00:05:42
Speaker
that I think is a kind of things to kind of look at from that point of view and keeping you motivated and actually I think the thing is consistently going out and running but not feeling you have to run every day. I think it's a main thing for me, a thing that I've learned really. Yeah, I agree. I think there's definitely an element of it which
00:05:58
Speaker
It comes on to my next question, which is the hurdles that people have when they start running and what they look like and how they can overcome those. Because I think one of the main things is that consistency that is a really important thing to get when you start off. It can be quite daunting if you're new to running to
00:06:17
Speaker
to look at a running go, I've got to go and do 5k, I've got to go and do 10k or whatever, and you just put it off and you keep putting it off. So I always think when you're starting a running plan, maybe before you even start the plan is just get the habit of just going out, even if that's the 1k, a couple of times a week, three times a week, just so that you get used to going out and doing it and it's not affecting
00:06:41
Speaker
where you're learning how to make it part of your lifestyle as opposed to really giving up that time and not enjoying any of it. In terms of hurdles that people might find when they start running, what do you think are the main ones that people are likely to come across?
00:06:55
Speaker
I think I'm with you there on definitely keeping that if you can set that kind of that schedule within your week and set aside those times and even if it's that you go out for a walk for half an hour, three times a week and make get that pattern as soon as you start that pattern.
00:07:12
Speaker
you will kind of find that, okay, it's Tuesday, it's seven o'clock, I'm putting my coat on or I'm putting my running shoes on and I'm going out and carving out that time because all the things that can become hurdles like the care and responsibilities we might have, work, other things that can interfere with it, if you can set that time aside and kind of ring fence it for yourself, then that's half the battle and then
00:07:41
Speaker
things like, you know, there's plenty of things that we that we do day to day that we don't do because we enjoy them. Like we brush our teeths every day. Hopefully we will brush our teeths every day. We don't particularly motivate to do it. We don't enjoy it. But it's a habit is something that we do in that schedule. So if you can make that time and make
00:07:59
Speaker
getting outside in the fresh air or getting on the treadmill because that's fine too and walking on the treadmill is fine and just moving your body and then everything there are plenty of hurdles and we all have different ones but they're hurdles they're not brick walls so they can you can get over them get around them and it's just finding out and the more
00:08:18
Speaker
The thing that experienced runners have is they've found those ways to get round hurdles. So that's why it's not necessarily that they're more motivated. They're just more experienced in working into their life and finding solutions. Yeah, I think there's definitely a, I think one of the biggest hurdles, most people probably wouldn't class it as a hurdle, but I think it has a bigger impact on people continuing to go running than most things. And that's seeing improvements because most people who start running in January,
00:08:48
Speaker
Want the doing it cuz they want improvements and they want to see those improvements and it does take time to get those improvements They don't just happen straight away. So if you go running, you know on a Monday You keep running for the next three weeks. You may you may see a little bit of an improvement But it's not going to be you're not going to be running 10k straight away I think for a lot of people that are running that is a big hurdle because they all
00:09:10
Speaker
they'll get to that three weeks and go, I'm still not enjoying this. This isn't for me. I'm not going to do it. And then that will be the point where it really halts it. So that's why I think it's important to take a small step towards it. So it's building that habit out of running.
00:09:26
Speaker
as opposed to trying to do something like run 5k or like run 10k because the habit is ultimately the thing that will eventually give you the thing that you want. It's not pushing yourself on those first two or three runs. So I've always found that to be one of the biggest sales. I'm actually, my girlfriend at the moment is just trying to get into running and she was struggling because she's been doing park runs and she's been trying to do 5k throughout the week and she just
00:09:53
Speaker
hates it every time because she's not really got the fitness to do. Go and run 5k two or three times a week. But what she's doing now is going to run one mile runs two or three times a week. And she's finding that it's much more enjoyable because it's not a really bad experience every time and it's over pretty quickly. Then she gets home and it's only really like eight, 10 minutes out of your day and it's not a big problem. I was just going to say, and I think Laura made a really good point, I think about the fact that having that routine and I think also,
00:10:23
Speaker
You may put time, you've set some time aside to go and run and you decide you don't want to, but you do go out and walk. And I think as we will kind of probably learn is that actually doing that walk, I suppose, not doing anything can benefit your running and just keep maintaining that routine, whether it's doing something other than running, but it is contributing ultimately to you, you know, improving your running, you know, being able to handle more running, be able to go a little bit longer.
00:10:47
Speaker
you know those kind of things you know it doesn't have to always be running that sort of thing but if it's contributing to it and then in another way you're getting your legs used to kind of being out for half an hour you know or longer than you're normally used to i think that's a good way to look at things and i think the key thing with me for me is that you can get caught up in the idea of thinking you have to run every single time but if you are going out and you say well actually i want to walk a little bit
00:11:10
Speaker
Um, that's
Dealing with Running Hurdles
00:11:11
Speaker
not a bad thing. And I think that's the important thing. And you don't see it as a, as a negative seeing it as you, you're out, you're out, you're out for the time that you kind of want to be out running. You are doing something to contribute towards it. And I think, you know, that's, that's a good way to look at it. And that's kind of how I looked at it, you know, in my early days when I was kind of struggling to get up to those kind of longer distances or thought I had to get up to those on the distances, doing other things that are actually going to contribute to that. So I think that's, that's an important thing to take on board as well.
00:11:36
Speaker
Yeah. And that's the thing that when you say you're a 10K runner and you're trying to get up to half marathon and mountain distance, that's still really important. People who go up to the high distances, really those first few training runs where you're going up to those high distances is just not fun. It's not enjoyable. So it's something that all runners have to deal with, not just new runners. So have we got any tips for anyone, ways that people can stay motivated once they've started running?
00:12:04
Speaker
I think, so, you know, there's a lot of downsides to social media, but there's a lot of positive. And I think if you post, oh, if you're someone that has not done any exercise and you post, oh, I'm starting couch to 5k this week.
00:12:19
Speaker
you will get people going, yeah, good on you, good for you. And I think there is that positive people encouraging you along and they want you to do well and they want to say well done when you've got out there. And so there is like the people that you already know, or there is like a whole running community, there is, you know, in the comments on
00:12:42
Speaker
run testers, you'll find people in there. But there is social media, there is a lot of positives. And I, when I started running, I didn't know anyone that ran. And, you know, social media was kind of, I know this makes me sound really old, but social media wasn't the same as it was now. And but I met a lot of people met all the runners that I knew through Twitter, and became really good friends with them. And I've been friends with them and gone to marathons all over the world with them.
00:13:08
Speaker
So there is that lovely community there and it doesn't have to be like real life running buddies. There are people there that can give you a high five for getting out there and that you see their journey as well. And you might not know, you might seem that everybody else is like a really fast or really long distance runner, but you will find people that, oh, they're like, oh yeah, I'm doing couch 5K too. And
00:13:31
Speaker
And that's great. The sense of community that I see my runners that come in groups and they start together on a Monday in January and they all start running every Monday with me, they have that kind of support from each other. So that's a tip. Go and find that. But there is that support online as well.
00:13:49
Speaker
Yeah, I think that's very true. I think there's a lot of people. We've all lived in big cities, but where I come from, it's quite a small village and there isn't a running community there. You don't see any runners, so running isn't normalized in the village where I come from. So building on social media, if you see runners all the time and you're involved in that community, it starts to normalize it and you realize that it's not a massive deal to do it.
00:14:17
Speaker
a normal thing that people are happy to do on a weekly basis. So yeah, definitely worth looping yourself in, immersing yourself in the running world and the community to stay motivated.
00:14:30
Speaker
Mike, what advice would you give?
Setting Personal Running Goals
00:14:33
Speaker
I think a couple of things. First thing, I think that there is a big community out there for runners to be inspired and to take a lot from that. I also think from my personal experience, a bit like Laura and I came into running or started to think a little bit more about running more, I was very much
00:14:50
Speaker
very solo about it but I do think the one the way that I kept myself motivated is that I set myself little goals that I kept to myself and I was little small things small things that I you know even if I didn't achieve mine I got close to them that was a positive for me and I think you know it doesn't necessarily you don't necessarily always have to look out to community but if you have you know your own kind of individual goals and I say they don't have to be it's a
00:15:14
Speaker
do a race or to run a particular time, but it could be to be out there for a little bit longer or to run for 20 minutes, to run for half. And for me, that worked really well for me. And I kind of mentioned it earlier, I think, and I realized it's probably pretty late in kind of my running time is that I think running clubs are a really positive thing. And I think, you know, you don't, some people might have this idea of joining a running club and, you know, you almost have to be running a certain level. And I think
00:15:38
Speaker
Now what I found is that it's very, very accommodating for all runners and that's what I found my experience of it. I think that helps, that's a massive motivating thing for me and I've never regretted going out and doing a kind of club run when I've gone out and three times when I haven't and I haven't done it and I haven't done it for a few weeks and I've gone out after a few weeks and it's been great and it's you know you get that kind of positive good feel you get to talk to other people who you know and it doesn't have to be necessarily talking about running but you're out there running with them as well and I think
00:16:05
Speaker
that's something that i have learned later really and i think that's something that i would say
00:16:11
Speaker
is a good thing to look at particularly from a kind of motivating feature and realizing that it's running clubs aren't just for certain types of runners that there's mixed abilities in terms of those running clubs and I would say that probably across the board for all running clubs as well. Yeah there's a lot of running clubs that are like real running clubs that are England athletics registered clubs and those clubs are probably for some people that are starting might seem a bit scary you have to go through a registration process you have to
00:16:36
Speaker
sort of get an athletics number and all those sorts of things but there's a lot of running clubs that exist that aren't like that because there's there's many running shops in big and small places tend to have little running clubs as well and those are a lot more accessible you don't tend to get a lot of people at those that are you know sprinting ahead trying to get PB's that they tend to be a lot more
00:16:55
Speaker
social in what they do. And they tend to have smaller groups as well, so it may be worth looking at some of those. And they're pretty much always free as well.
Preventing Running Injuries
00:17:04
Speaker
So the other bit of advice I would give as well is this may not be for everyone, but I always think that for somebody like me, when I started running, I ran alone. I liked running alone. I quite looked forward to the time of just going out and just enjoying half an hour an hour running on my own.
00:17:20
Speaker
But because of that, I found apps like Strava and I think at the time I was probably using PolarWatch at the time, but I really liked having that record of my runs so I could go back after a few weeks and go, well, actually I've done quite a lot. I think that's one of the things that a lot of people don't, people tend to forget what they've done.
00:17:41
Speaker
and you go out for a run a couple of times every week and it goes month, month and a half, you don't think about all the stuff that you've amassed in the past. So just going through that day and saying, wow, I've actually really accumulated quite a lot of miles now. And as you improve, you really start to see the value of that over time and you can look back over years. And I still like going looking back at how I was running like five years ago and really
00:18:02
Speaker
really motivates me to keep going. Okay, this is one for you, I think, Laura, because neither me nor Mike are coaches. A lot of new runners starting out, probably haven't got a plan, probably don't really know what sort of training they should be doing. Probably see people on Instagram posting about plans and not the best place to go for training advice if it's not from an actual coach. So how often do you think somebody who's new to running should be running on a weekly basis?
00:18:32
Speaker
So I would say three times a week maximum. If you're very busy, two times a week, you can do. But three times a week is great. Don't do any more than that. And the thing with beginners is that if you're new to running, but like Mike said, he'd done other things before when he started running. So he had a certain element of fitness and
00:18:55
Speaker
It might be that you play football regularly or you swim or your cycles, but then there's somebody who's done nothing for the past 10 years, which was pretty much like me when I started. So seeing these people together in a group situation, not all beginners are the same, but
00:19:11
Speaker
three times a week if you're new to running because your fitness might be better because of the aerobic exercise that you've been doing over the years but your body like running is a high impact activity and your body needs time it's not just about getting your fitness
00:19:32
Speaker
up and getting your cardiovascular fitness strong enough to take you around 5k. It's about getting your body strong enough to withstand the pounding of the pavement for 5k. So your joints, your muscles need you to ease them in. So that's why a run walk
00:19:52
Speaker
three times a week, gradually building up is going to be the best way because it's great that people are full of enthusiasm and full of motivation in those first few weeks. And it is so easy to do too much. And the most common sort of injuries that you're going to get, which are going to be a huge setback, because imagine you've got all this motivation, you've had like a couple of months and you're like, yeah, I'm getting somewhere. And then you get an injury that sets you back.
00:20:18
Speaker
So overuse injuries are more common than injuries that occur suddenly during a run. So you're not going to necessarily notice if you're doing too much until it's too late. So following someone like Couch 5k, a plan like women's running who are right for regularly do the plans in there. It's going to help you ease in and build up something and create a habit that's sustainable.
00:20:44
Speaker
Yeah, well, this leads on to another question I've got a bit later, but I'm going to bring it forward a bit. A lot of people who are running in the new year tend to sign up for races because it gives them that motivation as something to train towards. And we've all seen it where people sign up to a marathon and then get injured quite early on because they're going from zero to quite
00:21:05
Speaker
quite hard training within a very specific time period. And you find that a lot of runners that are training for races probably have been running for quite a while. So they're not going from zero to high speed, longer distance training. They're going from a very good level of it to that level. So going from zero to that is quite a dangerous thing to do. Do you think that signing up to race is a good way to motivate you when you're just starting out running?
00:21:29
Speaker
I do, absolutely. So I give the example of my sister a few years ago and I'd never thought that she would want to get into running, but she said we were driving, it was at Christmas one year and we were driving along and she said, oh, do you think I could do the local half marathon next year? And it's in October in Peterborough half marathon. And I said, yeah, you could, but let's not aim for that.
00:21:52
Speaker
So I said, you need to break it down. You need to put in some steps instead of just, I'm going to train for the half marathon. So she started from absolute scratch. So she started in January. And I said, right, you're going to do park run by Easter. So she started naught 5K plan. And then she did. And she did the park run. And she ticked that off. And that was like a big milestone. And I said, OK, you're going to do 10K by your birthday, which is June. So she signed up for a 10K and did that.
00:22:21
Speaker
for her birthday in June and then went on to do the half marathon in October. And if she'd have just gone, okay, this is my ultimate goal, half marathon, there wouldn't have been no sense of achievements along the way. So whatever your goal is, break it down and build in some milestones to kind of celebrate, like you said, looking at what you were doing and where you've come along the way rather than just that ultimate end goal.
00:22:47
Speaker
Hmm. And definitely, and I suppose it also means if you're doing it in that iterative nice point based way, if you're going straight from zero to a marathon, that's a very big jump
Preparing for Race Day
00:22:57
Speaker
to go. And you're not learning anything as you go along, because it's all about that race. But there's lots of things you can learn on smaller distance races.
00:23:05
Speaker
that you then take with you to the next the next level. Oh yeah, just like that dresser like I even run as because in the past few years even runners that have done lots of races maybe have had a period of a couple of years where they haven't done a race because of of Covid and everything so I've been encouraging runners look build a half mile for something into your training so that you can go and re-familiarize yourself just like that ritual of putting your kit on in the morning and making sure
00:23:35
Speaker
that you've got everything, it makes it go more smoothly on the big day if you've kind of gone through it all as like a dress rehearsal. Yeah, and you've had two or three times to test out your shoes and your kit and everything instead of just going all out on one race.
Value of Parkrun for Beginners
00:23:50
Speaker
Okay, so you mentioned Parkrun there, Laura. That's obviously a pretty big deal for people starting running and probably the first thing that people think about when they're going to start a training plan. Let's just start with the basics. Mike, what is Parkrun?
00:24:05
Speaker
Can you explain that to people? I think, yeah, I mean, I'm ashamed to say that I have a park run at the bottom of my road and I don't always make it, but it is essentially a free kind of organized 5k run. They're held all over the UK, all over, you know, all over the world now. And, and yeah, essentially opportunity to go run with other people. There's no pressure on times or, you know, trying to finish the
00:24:32
Speaker
you know, finish first or anything like that. It's about you, you know, kicking off the weekends, being outdoors, being out in a park most of the times, and yeah, being able to kind of run a good distance for a lot of people. He's a very good distance to kind of start and being able to train to get to that, to run that kind of mile, those kind of miles, basically. Well, well explained, Mike. Laura, you're a big fan of park run, along with the people that you coach. What do you think is so good about park run for new runners?
00:25:00
Speaker
I think it is really welcoming and the fact that they have a tail walker as a volunteer role. So a lot of people are concerned with any race that they're going to sign up for. People that I work with are always like, oh, well, a big fear is being the last person in a park run. You know that you're not going to be the last person because there's that tail walker that's always going to be
00:25:22
Speaker
you have your back, very literally. So I love parkrun. For beginners, they often get told, oh, you get, you know, by their well-meaning friends, oh, you want to get into running, come along to parkrun. Now, if you're an absolute beginner and you've not run, it can be quite intimidating. And although we know you could go and walk around the 5k route,
00:25:45
Speaker
and no one's going to judge you. A lot of people aren't ready to do that and aren't ready to turn up until they are confident that they can kind of run or run walk most of it. So my beginners, they train in the park.
00:26:01
Speaker
and Park Run is kind of like their graduation where they do the 5k so you're absolutely welcome to go there and walk or you can use it as that target and I think a good thing is they're always looking out for volunteers somebody to marshals to stand and point the way and things like that
00:26:20
Speaker
So if you're nervous, volunteer and you'll see how it works from that side. And it might get, you know, when you see people that actually look a lot like you in terms of fitness levels going past, you might realise actually, yeah, it is less scary than I think it was. And I didn't go to Parkrun for a very long time. When I lived in Wimbledon, there was one right at the end of my road and I didn't go for a very, very long time. But yeah, I love it now.
00:26:49
Speaker
Yeah, there's a couple of things I like about park run. If you're quite early on the training, I mentioned my girlfriend doing park run. We actually used to go down to the park where we do the park run and we used to run around the same route so she could get used to the route. And that's one of the nice things about park run is that they're always in places where you can quite easily go and run. You can't go and run along the
00:27:13
Speaker
London 10K route, because you've got crossroads and things like that. But it makes you nice and comfortable with the route. It feels like you can learn a route just nice and easily at the park near by your house. But I said the other thing about a park as well, which is quite good if you're a beginner, especially if you're worried about being slower or being at the back, is that quite often they're looped. Most of the ones I do are two or three loops. So in reality, it's just a big mass of people moving around this loop.
00:27:40
Speaker
it's not really even visible that you're right at the back because there's so many other people moving around at different places. Once you get there, I think people realize this is quite relaxing. There's nothing scary about it.
00:27:52
Speaker
All right, let's jump on. We've talked quite a lot about getting involved in running, but we're the run testers, so we need to do a little bit of talking about Kit.
Choosing Running Gear
00:28:01
Speaker
If you're a new runner, Kit can be quite confusing these days. We're a long way away from the days of putting a pair of Bermuda shorts and a pair of plimsolls and just heading out the door. Because of all of the stuff, everything we've been posting on Instagram, all of the brands marketing, the latest and greatest new Kit to be wearing,
00:28:20
Speaker
Do new runners really need to worry that much about the kit that they're buying? Laura, this is probably a good one for you. No.
00:28:26
Speaker
No, no, they don't. I, I would always say like, you've basically you've basically had and if you're a woman, like, probably a good sports bra is something you might have to go out and buy. But you've got a pair of trainers probably in new cupboard. And you've got like, definitely a pair of leggings or something like that. And an old t shirt. If you go if you're not worried, if you go out when it's dark at the moment, no, no one's going to really see you if you go out in the park when it's dark.
00:28:54
Speaker
so just put on something comfy and go and those first because you're easing in even like a pair of old trainers and i know you're probably going to kick me out for this maybe but an old pair of old trainers will do the job you know you're going out for 10 minutes of a run walk
00:29:10
Speaker
It doesn't really matter if they've been around the block a few times and aren't necessarily specifically tailored to running. Just get out there those first few times and then you can just try to take away those barriers because a lot of the barriers are kind of perceived ones. And I think brands do a good job of telling you that their new thing is very essential to you being able to run.
00:29:36
Speaker
but when they say essential, they actually mean nice to have. There's very few things that are essential. So a running bra, get something comfy, go out and probably if you're going to go to, if you absolutely haven't got anything and you need a pair of trainers, something that's comfortable, feels nice and comfortable on your foot, like a cushion neutral shoe is probably a good place to start for most people. Go on Mike, lay into her.
00:30:03
Speaker
I think, I think, I kind of think about the things that I say, you know, I started like a lot of people, like I didn't really know what I had to get. But I think that over time what I've learned, and then first thing, particularly, you know, what we do in the channel and what we've learned is if you do have to get shoes, you don't have to spend lots of money on shoes. I think that's the main thing that I think I've learned and having spoken to other runners and it's like, don't be
00:30:27
Speaker
Don't get caught up in brands because they're more expensive and that means those are the best shoes you're going to have or anything like that. As we've proved on the channel, you don't have to spend lots of money to get a shoe that will work absolutely fine for you and I think that's the key thing to take away. I think the only other thing that I think is a really nice bit of kit to have
00:30:45
Speaker
i think a running belt is a very good investment you don't have to spend a lot on running belt i think you know from it i like running on my phone but i like it from a you know it's a safety and emergency point of view if i'm listening to music then great but it's kind of you know i can't run without my phone for those kind of reasons i think if you get one put your phone away focus on just being out there being out you know if you're out off road or you're out on
00:31:06
Speaker
in that and just immerse yourself in the running time. But those are the kind of things that I would think, you know, those are good things to have. They're not essential. But I think for me, having something where everyone's going to probably run with their phone as I said, and I think, but also if you're carrying it with you, I think, you know, keep it out of sight. Ultimately, you want it there, but you know, you don't want to be kind of distracted by it. Yeah, on the shoes front, I think, as Laura said, you know, when you're starting off, kind of most shoes will be absolutely fine. If you're starting to get a little bit more
00:31:35
Speaker
confident and feel you need something a bit better suited. As I said, as we've shown on the channel, you don't have to spend lots of money to get a shoe that's going to serve you really well, particularly if you're starting out and you're starting to think about running a bit more regularly. Yeah, I would agree. I would say that, yeah, it's definitely there's things that you can get as a new runner that just make life a bit easier. I remember when I started running, I used to wear these shorts and they were always like falling down when I was running in there. It was so annoying.
00:32:01
Speaker
but I didn't want to buy any new shorts or anything like that. But if I'd have actually just bought myself a five pound pair of shorts that fit me nicely and they were comfortable, that would have made those first three runs a little bit more enjoyable. So I think there's a few things that you can get that are probably better than really slumming it with something that's not going to be that nice on you.
00:32:18
Speaker
Same with like a belt. I used to run with my phone in my hand all the time And I used to hate it and but I just wouldn't buy a belt and they can get a belt for like five pounds So it does make a difference But the other thing I would say when it comes to shoes and stuff is that comfort is key but if you have got a pair of shoes and they're not really designed for running and you go running a few times in them and Your feet hurt every time
00:32:41
Speaker
that's going to have an impact on your view of running. Because I know people that have started running and they've just pulled out a pair of shoes that they've got that really aren't designed for running, or that there's no cushioning on them or anything. And every time they spoke to me, I asked, my feet just really hurt every time I go running. And it was the shoes because they were wearing these hard shoes that just weren't very comfortable for how they're running. So I think
00:33:03
Speaker
If you've got shoes that are comfortable and you can run it, then I think that's fine. But just don't wear something that really is not very comfy on your feet because those first impressions you have of running over that third month or so, that will have an impact on how you continue to run because you're going to be associating some of the pains you're getting with running and not with the fact that you're not quite got the right stuff to do it. But if you've got stuff and there's no need to buy loads of things when you go running, especially things like tech,
00:33:32
Speaker
I think a lot of new runners jump in to see the latest thing that Garmin have got and think they need a new running watch. But in reality, you don't really need that until further down the line, I don't think. Joe, I started with a... Well, I started running in the gym and I didn't go venture outside until I could run 20 minutes on the treadmill nonstop. And then I was like... And this was before... I didn't even have a smartphone back then. This was 2008.
00:34:01
Speaker
So I was like, I need something to measure because I was used to having the console, the little clock telling me how long I'd been running for. So I went to Argos and I bought a digital watch and it was from the children's section and it cost seven pounds. And I used that, but it was enough to tell me, oh, I've been running for 20 minutes. I can go home now. Or actually, no, it's only two minutes. You've got quite a bit more to go. But it worked.
00:34:28
Speaker
Yeah. Well, that's, that's a good argument for, I think when, when you start running, don't invest loads of money into things because as you progress in running and you run more, you might, you'll know which things you need based on the features that they've got, all this, the type of clothing that you're going to buy.
00:34:44
Speaker
If you buy it all straight away, chances are you're going to be wearing it for two months ago. Actually, I don't run like that. It's not comfortable for me. So it's definitely worth not investing loads of money in whatever you're getting when you start running. Just enjoy it and just be as comfortable as possible. And then further down the line, maybe when you run that first half marathon, you can go, right now, I'm going to treat myself to some new bits and pieces because I'm going to move on to the next level. I could do a marathon or something like that.
00:35:08
Speaker
I was just going to say, if you do want that kind of accountability apps, there are so many good free running apps. So, and they are very good. And you know, it doesn't mean you have to have a watch to be accountable and track your progress as well. And there's nothing wrong with doing that. You know, we might all use watches, but ultimately there are plenty of good apps that if you wanted to go down that route of having that kind of data.
00:35:29
Speaker
and having a bit more of an account of what you're doing, those are absolutely fine. There's plenty of good options out there as well. I do echo, yeah, something that makes me want to see people running with their phone in their hand in the park, both as a phone owner and knowing how much that's going to cost if you smash it, but also the coach.
00:35:51
Speaker
Your upper body is quite important to running and if you're running with your phone in your hand it does affect how you run. So if you can get just a cheap belt like Mike says or if you've got some pockets to put your phone away in then that is going to help you run in form as well.
00:36:11
Speaker
Yes, all right, well, we've been chatting quite well now. Let's wrap it up with a nice simple, you've got one piece of advice to give to somebody who comes up to you and says, I want to start running. What's your piece of advice? Laura, go for it. Drew, you've got plenty. Do it. That's not advice, that's an order.
00:36:33
Speaker
Yeah, I think I think yes, celebrate the process. And like we've said, acknowledging the things that you've that you do data, you know, every run is an achievement is is not just like a means to an end of getting to that end goal, try and acknowledge each run and each thing you do as being significant and achievement in itself.
00:36:55
Speaker
and that it's not going to be just always forwards and upwards progress. Whatever level of running you are, if you're just starting out or whether you're training for like your 50th marathon, it's not going to be straightforward because, you know,
00:37:10
Speaker
We've all had colds recently and it does set you back and just try and keep getting out there. Once you've had time off to get well, get out there again. And it doesn't matter if that means that two weeks ago you were able to run 5k and now you're back to run walking for 20 minutes. Just doing the thing is an achievement, not just doing the ultimate thing that's in six months time.
00:37:39
Speaker
Nice. Just do it. Mike, go on. Someone should come up with that on the t-shirt. I think for me, I think, and we've talked about it, goals are important, but I think, you know, your goals don't have to be the same as everyone else's. It doesn't have to be to run a marathon. It doesn't have to be, you know, to run a quicker
00:37:58
Speaker
5k but I think it has to be a goal that means something to you and that doesn't mean it's any less value to someone who's doing it for you know to do a race or to win a race or to try and run a bit quicker and I think you know I think things like you know using that space for running like I personally that I do is to use it for creative thinking and when I go for work and I think that's a that's an important thing to take away from running it doesn't have to have the same end goal I think for me and that's the biggest thing I've learned and I think that's probably the biggest
00:38:27
Speaker
bit of advice that I would give to people who are probably starting out or planning to start out running for the first time? Well my piece of advice is running is generally not, it's quite painful most of the time. Anybody you see out running on the street is probably in a bit of pain running. It's, I don't mean like pain like their knees or stuff, I mean from the cardiovascular exercise. I see a lot of people who
00:38:52
Speaker
start running for friends of mine and they say, I'm just not out for running, it just hurts me when I'm running. That's normal. It's completely normal. And then even when you get to a point where you're actually quite fit and you're training for marathons and things, I go out for runs now and I think that was so hard, that run, even if it wasn't like I was doing a speed session or something. So it's completely normal to feel like it's hard. You just sort of get used to it and you
00:39:19
Speaker
you develop over time, but don't expect it to suddenly be easy as soon as you start, because it will never be. And you don't need to run every single day. Don't run every single day. Definitely. Don't do a run streak. Completely useless. All right then, guys. Well, thanks for all of your useful insights for the beginners. Hopefully the listeners are going to find that useful. Bye.
00:39:52
Speaker
Hey, so Nick. Hello. Hello. Hello.
Essential Running Kit Discussion
00:39:57
Speaker
So we've had a chat, me, Laura and Mike had a talk through beginner advice really. We're talking about what it's like to be a beginner, the sort of things you need to know and just some useful guidance for beginners coming out. But we didn't do a lot of talking about kit. So you're on with me to talk about actual kit and give a bit of guidance around the sorts of things that
00:40:20
Speaker
Anybody that may be looking at starting running might need to know when it comes to buying stuff because it can be a very confusing world for people joining running these days with so many new products getting released. Yeah, definitely. Let's just start with how important is Kit for New Runners, Nick? What do you think?
00:40:41
Speaker
I think a few bits of kit are important. I would certainly look for value as a beginner, but it also kind of depends on the beginning. When I was a beginner runner, I was already very keen on sports, sports in general, and I went into a fairly competitive attitude. Whereas if you're just going in really to try and get fit, to try and enjoy it, and you protect yourself from the impact of the sport and motivate yourself, then there's
00:41:03
Speaker
different approach to kit I'd say but there are a few you know I think things that can really help motivate you to get out there and enjoy it a little bit more and I think if you're enjoying it a bit more you are gonna run a bit more which is the aim I guess yeah definitely I always think when it comes to kit for not just beginners for people that are just trying to like enjoy running a bit more it all comes down to comfort really and
00:41:27
Speaker
and not spending ridiculous amounts of money because there's nothing more annoying than getting excited about running and they're not actually really doing it that much and realizing you spent 700 pounds on all the latest kit that you can buy. Yeah exactly and that's one of my top recommendations is the vapor fly.
00:41:44
Speaker
Well, I was thinking that there's so much kit you can get out there, but I was looking at the sort of kit that you should get as a beginner runner. And I've tried to veer to stuff that you can actually use when maybe you're not even running. So it's still useful.
00:42:00
Speaker
Yeah, just don't go and blow your whole Christmas present on all the latest kit because you don't know if you're going to like running when you're beginning. Yeah, which is fine. We've probably stressed that as well. There's no moral good to being a runner, but if you like it, it is fun. Yes, yeah, but don't feel pressure. But if you listen to this podcast, you might be getting a
00:42:21
Speaker
quite interested in it at the moment. All right, well, let's jump into the different types of kit that we were looking at. Let's talk about shoes. Shoes are a tricky one for new runners because if I was a new runner, well, when I started running, there weren't that many, I would say, exciting. There were lots of all-right shoes out, but it wasn't like it is now. It's not like every month or two a new super shoe is released that claims to make you the fastest runner you can ever be. Back then it was
00:42:51
Speaker
a little bit less exciting at the world of shoe marketing. But when it comes to shoes, what are your thoughts for new runners? I think there's kind of two camps would be how I'd approach, you know, one would be going for value and getting a shoe that can do a lot of different things quite well at a good price, at durable and ideally be quite good looking. So like you say, you can wear it outside running as well.
00:43:13
Speaker
For me, I tend to think the best way to do this is to find a shoe that's in something like the 70 to 110 pound price range that's reduced. So that's a good price range of shoes. There's lots of really good top quality shoes there for runners of any level. And you can usually get them at some point somewhere around 50 quid, 60 quid, 70 quid. And in that range, there is things like the Puma Velosti Nitro 2, the Nike Pegasus 39, the Reebok Float Ride Energy 4. These are all great shoes. Shoes I'd happily use day in day out as someone who runs lots. And but you can get them
00:43:43
Speaker
in a sale usually I think around kind of 60-70 quid if you're prepared to wait a little bit and then you're getting a shoe that can kind of do everything and they're all quite good looking I've worn all of them as just casual shoes as well. The only thing I'd say about all those shoes, maybe the Pegasus is a bit more cushioned, they are not the most out-and-out cushioned shoes so that's one thing you might flick out for a shoe. If you are a new runner and you're coming in you're really all about protection underfoot I think that's a bit hard to find in that price range, those maximal cushion shoes that I think are really you know protecting the body and
00:44:09
Speaker
If money is no object as a beginner, like you might be coming in with a big budget and just a desire to run, then I would look at things like the Glycerin 20 from Brooks, the Saucony Triumph 20 as my kind of top shoes, or even the New Balance More, just because they're so protective and comfortable. But they are going to be a lot more expensive, so that's why they're not suitable for beginners. That really depends on your budget. If I was thinking more about budget, I think something like the Pegasus 39 in a sale is a great option, just because it just does so much and it looks quite nice. How about you, Tom? What do you think of shoes?
00:44:36
Speaker
Yeah I think my view on shoes for new runners is that before you started running you don't really know what type of shoes you're going to like and just because a shoe has lots of cushioning doesn't mean it's necessarily right for you. I know a lot of runners that just don't really like cushion shoes and
00:44:54
Speaker
Yeah, it's probably safest to get one of those shoes like something like the Puma Losty Nitro 2, which I sent across to my friend the other day because she could get it for £60. He's a fairly new runner. He's loving that shoe. I think if you get a shoe like that, where it's not necessarily all out cushioning, you're still going to find it useful, like even a year down the line.
00:45:14
Speaker
there's still going to be runs that you can do with it where you go, I'm going to pull that shoe out now instead of the heavily cushioned one. So I think it's good to have a nice balance shoe in your armour anyway. So it's probably the best one to go out for at the start. And the other thing as well when you start running is you're probably not doing that much distance work. So shoes for me that I would use for long distance training, things like the Triumph 20, where I just want lots of cushioning because I'm really pounding the pavement.
00:45:40
Speaker
probably not as big an issue for me when I'm doing, if you were a beginner and you're doing maybe, you know, catch 5k around that sort of distance where the cushioning isn't as important to you as just having a comfortable shoe. Yeah, I agree with that. And I think having a shoe that is built for running, it does help. I know, I used to run AS Sambers when I very first started. They were just shoes I'd always buy in my trainers. And, you know, I did just get shin splints almost immediately kind of thing. Cause they're just, they are just built for walking really. And running is a lot more impact, but you can get some very, very cheap running shoes if you go to somewhere like Decathlon.
00:46:10
Speaker
They might be all right just for a first few stay. If you want to get a dedicated running shoe, but you don't want to feel like you spent even 50, 60 quid machine might not use, you can find some okay once 20 quid after cattle on that kind of thing. But I just think with those is a good chance you're going to end up upgrading it very quickly if you do get into running and then you've kind of spent twice.
00:46:27
Speaker
Yeah, and the other issue I found when people start running, and I've had this, I know many people have done this, and my girlfriend has recently started to delve into the world of running shoes. And I think the first pair that she had, they were just so uncomfortable. They weren't really properly designed for running.
00:46:45
Speaker
for about three, four weeks, every run she'd say, oh, it's not very comfortable, I'm not enjoying running. And it was largely due to the shoes, she didn't have the right shoes and they weren't comfortable in any way, they were really firm, they just didn't offer any benefit. As soon as she picked up a nice pair of shoes, she suddenly said, wow, this is, I actually, well, she didn't say she liked it straight away, but she said it's much more comfortable and she's more likely to go running with shoes that are just,
00:47:12
Speaker
not more expensive or premium, just better equipped for running at that level. So yeah, I'd probably, I'd definitely say something like Punivosti Nitro 2. And there's probably even, I mean, if you search around, you can even find some more premium shoes from like two years ago, which
00:47:31
Speaker
a sit around that price mark. During the Black Friday sales, there were some fantastic shoes that would normally cost you around 150 pounds down to like 60, 70 pounds, which are well worth looking at. Yeah. If you can, it's always good to go to a running store and try a few different shoes on. You'll probably end up trying on really expensive shoes, but you can try them on and then just go, okay, I like that kind of shoe and maybe even find the older model of that exact one online somewhere in the sales, something like that.
00:47:55
Speaker
It's just nice to get a feel for what running an issue like that feels like and whether you do like it enough to try and find a dedicated running shoe. Yeah, it will be more fun and enjoyable if your shoe doesn't hurt straight away. That's a pretty good given. So if you can test a shoe out, that usually helps. Yeah. And what about, I didn't actually ask you this one when I sent you the message saying what we're going to cover, but I had to think about trail shoes as well.
00:48:17
Speaker
and one shoe cropped up for me as a good option because a friend of mine recently never ran any trails before and he signed up to a trail race and he didn't have any trail shoes and it was a pretty muddy, tough trail race to go on with some road shoes so I told him to pick up the Soil Shaker 2's from High Estate, £30 at the moment and
00:48:42
Speaker
They're just great. They're not the lightest shoe in the world, but if you're heading out on the trails and you don't know anything about the trails, and trail shoes are way harder to buy than the normal road shoes, because it's so varied what you can get up to on the trails. Just getting the best trail shoe means absolutely nothing, because it's all completely dependent on where you're running. So I think Solshek is a great one to start off with, because you've got that
00:49:03
Speaker
grip you've got that protection and you know use them for a few months and go actually i know what type of shoe i want now and you can delve into it further but it's a really cheap shoe together which is actually great value i love the sole shaker and i'll say like this week i've been running with my mate who's a
00:49:19
Speaker
been running for 20 years and he's a very experienced vet, master's athlete and he uses the Saw Shaker in the forest most days. The only thing with the Saw Shaker is the grip is very good, so actually if you're on almost park trails, very groomed trails, it's probably too good, you don't need it. That's one reason I think that the Velosti Nitro 2 and the Nike Pegasus 39 are very handy shoes because they both have pretty good outsole, so they'll handle your park trails nearly the whole year round as well as being comfy on the road and I think that's
00:49:45
Speaker
that's quite handy, whereas the Saw Shaker is, yeah, you can do really quite serious trail running in the Saw Shaker. Yeah. All right, well, have you got a trail shoe choice other than a saw shoe? My gut would always be to go for a road shoe with a good outsole at first, unless you know you're going to be going straight on the trails and then maybe look, actually, the puma fast-tracking on a trail is quite a good all-terrain shoe, but if you're certainly going on a serious trail, Saw Shaker, 100% brilliant shoe, and if you're looking more at well-groomed city trails or summer running,
00:50:13
Speaker
then I'd probably eye up a road shoe that's got a better outsole than some because some are just pure road shoes and the grip will go if you go on the trails but some have got a good amount of rubber there and they're fine on trails.
00:50:22
Speaker
Cool, all right then, well let's, I think that's enough advice for shoes. Let's delve into something
Role of Apps and Tech in Running
00:50:27
Speaker
else. Tech, which is a really tricky area for new runners because, especially, you know, as Christmas has gone, you've decided, you've set a particular resolution, you start looking to what everyone's got and you see all these watches that are costing, you know, £500 claiming they're gonna make your running far superior. What's your view on tech for beginners?
00:50:47
Speaker
I probably wouldn't get a watch straight away would be my first time. We'll come on to watches, but I think the best place to start is with the array. There's loads of really good running apps out there and you'll have to carry your phone with you. We'll come on to some good ways to do that, but that start with tracking runs, find out what's important to you in terms of are you that fast about the stats or are you just going out for a run and looking at the end, in which case an app is always going to be fine.
00:51:06
Speaker
When you start wanting those mid run stats, then you start thinking about watch a bit more, I think. But yeah, I'd use absolutely the very obvious ones, things like Strava and Runkeeper and all that. But I am a big believer in getting a little bit of guidance when you're first starting out. And there's loads of apps that will do this for free and that can really help you start. I think when you start running, it's very easy to run too hard and do too much. And basically,
00:51:26
Speaker
not enjoy it because it's too hard, push yourself too hard, risk injuries. So I would definitely start, no matter what level of fitness you are, and I'd start with some kind of structured plan. So obviously the really clear ones at the beginning are things like the Couch to 5K app, there's a few of them out there, NHS have a plan that's free, and actually there's an app called None to Run, which is, I don't know if it's all spelled out, it's called None to Run, and it's basically an even more- That none to run.
00:51:49
Speaker
nun yeah n-o-n-e because that's it's a different sort of a nuns are running everything there's one for nuns it's called nun to run but if you're not a nun you shouldn't be watching this um but yeah nuns to run is it's just basically it's an easier version of the beginner plan than couch to 5k because people were dropping out of couch 5k i think it's quite there's quite a common crunch point on couch 5k was a bit of a jump and people just don't like it anymore and it goes too hard so
00:52:13
Speaker
None to run is much more based around time. You're not really got that all-encompassing idea of trying to run 5K at the end of it. It just gets you into it. And it just really drums in that it's okay to walk a bit, run a bit, walk a bit, run a bit. And then even if you are somebody who's coming in with a good level of fitness and you're ready to run 5K straight away, there are apps out there with guided workouts. Kinney's one I've just started, K-I-N-N-I, but even Nike's run app has quite a good guided training program and guided workouts. And all these things, I think, are all about just teaching you the structure of training.
00:52:42
Speaker
if you can just go out the door and run three easy 5k's a week brilliant then you can do that that's great but if you can't and that's actually tiring you out and you're not enjoying it i would look at one of those programs and just try and make sure that you're being told how to run easy if you're not used to it basically because i think the great joy of running comes maybe you know week and a half
00:53:03
Speaker
week and a half, two weeks in when you're on your first run that just feels easy and you can look around you and enjoy it and enjoy the sensation of being active without gasping and feeling unpleasant and an app can help you get there a bit quicker I think. How about you Tom, what's your tech tips?
00:53:16
Speaker
Well, yeah, I'm all with you on the apps thing. I actually mentioned to Laura and Mike that I think for beginners, it's quite nice to have a paper trail of your runs just to see where you've got to. So even just using Strava, when I started running, I was using Strava and recording all my runs. Didn't use any of it. It was abs... I never went in and thought, oh, I could just go a bit faster there and that. All I did with it was look back after two weeks or a month and go, oh, wow, I've done quite a lot now.
00:53:42
Speaker
And you start to amass this CV of running that you suddenly become a bit more proud of. And then you start to care about getting more and more distance. And as you build up as a beginner, the weekly mileage you're doing, and you see it go up a little bit over time, it's a really powerful thing to have. So I think just the act of recording what you're doing is really nice. It's almost like a data diary.
00:54:05
Speaker
of your training. And if you're just going in blind and you don't record any of that, it sort of disappears and you forget that you've put a lot of effort in already. It's what all training's about, isn't it? It's about that consistency and building up over time. But aside from the apps, I would probably say that my choice for a beginner would be just a cheap, good pair of headphones. I remember when I started running, and you can't do it on many phones now anyway, but I was wearing wired headphones
00:54:35
Speaker
And I was holding my phone in my hand, and it was just so annoying. It was just slapping around. I had phones just pull out if I'd accidentally jerked my hand and things like that. And I remember the first time I started wearing wireless buzz. I mean, that came a long time after I started running. And it blew me away. I just couldn't... I didn't have to worry about them.
00:54:57
Speaker
I mean, they didn't have to stay in my ears very well back in those days, but now you can get really good value, cheap wireless headphones, and they do make such a difference. Just so easy to put in your ears and not worry about once they're in there, especially if you've got your phone in a belt or something like that. So I definitely look at something like, and I've read this down, because I haven't tried these ones, but you and Mike always go on about them. The JDab Goer pops.
00:55:26
Speaker
Yeah, the pops are brilliant. They're really cheap. They're like 20 quid, but they just got an in-ear design. So they did stay in my ears quite well. But if you're worried about security, the JL Go Air Pop Sport or Go Air Sport are £10 more than they have an earhook. And an earhook is always going to stay in place. So that is...
00:55:42
Speaker
Yeah, JLab in general make very good value headphones across the range. So the Epic Air Sport are 100 good on RRP, but they're usually 50 in sales. Yeah, and I suppose the other thing about getting those is that you don't have to wear them for running. They're just useful to have better headphones all the time. Yeah, exactly. And you can start getting some really nice headphones. But that's one reason I think I would probably stay away from bone-conduction headphones when you first start running, because they're brilliant for running. Both of us use them quite a lot for running, but they're not great outside running. And it's good, I think, to have headphones that you can use
00:56:10
Speaker
Across a couple of different things. So yeah, the jail ad range very good the tribute fly buds three are very good cheap headphones as well That stay in place of running and I agree that I think having something in your ears I think it's two of them one if you're using guided apps They can talk you through your workout coils and there was this fun ones like zombies rung Which is like a game app talks you and it's quite and it's quite scary at times a bit too scary for me but
00:56:31
Speaker
It did scare me very much.
Running Safety and Comfort
00:56:34
Speaker
But the other thing, I used to listen to a lot of podcasts on the run and stuff like that. And I also did the same when I was cycling indoors and I was trying to motivate myself to cycle indoors. And when I was part of my cross training and basically, well, you could do this with running as well, but when the cycling what I did was,
00:56:47
Speaker
you can only watch The Last Dance, the Michael Jordan documentary when you're cycling. So that was the only way I could watch that. And it made me, you know, I look forward to each week, watch The Last Dance, do my cycle. And then the running do the same. If you've got a favourite podcast, you go, that podcast I listen to every week when I run. It's like one of my runs that week is kind of that podcast. It's great. I love it. And it's really funny and I enjoy it or whatever it is, your podcast you're listening to. And yeah, so headphones, everyone knows how good music motivation is. But if you can, like, I listen to the Ann and Patrick's audiobook for long stretches of marathon training and things like that. And it
00:57:14
Speaker
It is good fun. So yeah, a good cheap pair of headphones can make the miles fly by, as they say.
00:57:20
Speaker
Yeah, and we're probably throwing a disclaimer here that if you're running on busy streets and things like that, especially if you're a beginner and you're not used to the roads, then maybe just save your headphones for running around parks and things where it's a bit safer. Yeah, yeah, pop them in the pocket, bring them out then. And that was a quick one. If you do want to buy a watch straight away, I think the easy tip is just to go and find an old Garmin Forerunner 35, 45, something like that. Because I think the thing we're running is you don't know
00:57:46
Speaker
straight away what you want for a watch like after a while you work out maybe maybe you do want music storage for example you don't have to buy one with that or you do want navigation and things like that and certain stats or you just want a smart watch like the Apple watch it does it so i would wait to buy a watch until you kind of identify the features you really like about what you want on the run yeah i know many people who went and bought a venue or something when they started running and then within a year they they wanted another watch because it just wasn't wasn't exactly what they wanted from it um so then i've ended up with two watches now
00:58:17
Speaker
The good thing about watches, when you do start to buy now, the watch is that when we were starting out running, the best watches are now the watches that have the features that probably cost you about 100, 120 quid. So they've really come along very quickly in the last few years. Yeah. Well, I used to remember the Tom Tom. I remember Tom Tom. Good watch. Very good watch. Yeah. They just didn't really back it, unfortunately. I remember speaking to Tom Tom about it going, this is great. It went, oh, yeah. It appeared that they're not so doing it there for like 40 quid. That would have been fantastic. Yeah.
00:58:43
Speaker
Cool. Okay, then let's lastly just jump into kit, general kit, clothes, that sort of thing. What do you think on kit? So, comfort is the key thing, I'd say, and not spending loads of money on kit straight away. We talk about lots of very expensive kit on the channel, but there's no need to do that. I'd say key areas for comfort when you first start are areas where chafing and rubbing is going to cause extreme distress. So, that's obviously around your waist area. If you're a woman, obviously you need a good sports bra and then, you know, socks, I think are quite important as well. So,
00:59:13
Speaker
the cheaper items actually that it only doesn't really cost you much to get a good pair and it would just limit rubbing and then yeah a cheap t-shirt cheap cheap shorts might basically i would go to the kathlon and and fill up a trolley with whatever you think looks nice and fits your budget because it's very cheap the stuff there and um it's all fine it's all technically very good especially like short runs in and out you'll get the job done really nicely you won't break the bank and you'll kind of get a feel of what technical gear feels like versus
00:59:38
Speaker
running in a normal t-shirt that gets very sweaty and starts running, rubbing against you. But I would, on top of the normal stuff, I definitely get a good running belt. And actually the one I use for a couple of marathons, I might use for marathons, is just the decathlon hydration flask carrying belt, which is, I think, 10 or 20 pounds. That's got loads of storage. If you just want one with your phone, you can get cheaper ones than that. But that can carry, you know, your phone, some food. So it's a lifesaver having a belt, especially when you go out on those runs where some of my
01:00:06
Speaker
shorts. I used to ruin Bermuda shorts and I used to put stuff in my pockets and you ended up just dropping stuff out of it all the time. Ended up getting annoyed and holding them in your hands but yeah a belt just next so I couldn't do without a belt now and yeah as you say that it's a very cheap thing to have that saves your bacon many times when you're out on the run.
01:00:25
Speaker
I also actually the moment now there's a big trend in shorts to have belts built in so you can find those again the cattle on shorts I use for marathons have a belt built in that's the women's ones I use but the men's ones have the same kind of pockets it's just they're not half I like half tights but yeah again carrying it all without having to pull another belt but you know even more of a time save and you've got two pieces of kit in one but
01:00:44
Speaker
it does it does make a big difference and i would strongly having done the armband when i first started running oh yes you can't use an armband for today's phone it's not a fun way to do it it's very hard it's hard to get it in it's big and turn your arm it's not easy to use it only works on certain arms as well it might never work on my arm just i had to pull it really tight and then i my arm was going i was losing blood in my arm just
01:01:05
Speaker
Yeah, I find that my wife still uses one occasionally. I just look at all these belts and she was like, it looks so uncomfortable. It's not comfortable, but I'm used to it now. She won't change her ways. Well, I've got honorable mention for very similar choice that you had. High Estate, which is the brand that
01:01:25
Speaker
Sport Shoes has their sort of own brand which offers a pretty cost-effective massive range of stuff really from shoes to sunglasses to hats and all sorts of things. But I picked out a few things that I've liked testing over the past year or so. I've got the Freedom Running Anklet Socks. Absolutely love these socks. They're $6.99 for three pairs. I use them all the time. They're
01:01:47
Speaker
perfect. Well worth picking up just at least one pack of three of those because if you're a beginner runner one thing that is you do need a few obvious socks because you do get through them quite a bit and you keep washing them.
01:01:59
Speaker
I've also got down here the high state LS half zip running top. That's only $9.99. I've used that quite a bit. Very comfortable, very lightweight top. And then I've also got the, this is a good one. I use these quite a bit and very much I've got like shorts in my collection from like Saw and people like that. I will still pull these out and use these for runs all the time.
01:02:20
Speaker
the two-in-one trail shorts. Now they're a bit more expensive, they're $16.99 but they have an inner layer in them and one of the absolute groundbreaking moments I had when I started running was when I found the layer to put inside shorts because probably for a year I was running and my thighs were rubbing together in every run. I got so many rashes from running.
01:02:44
Speaker
And then eventually I picked up some Nike combat lining shorts and started wearing them inside my other shorts. But since the innovation of lots of brands actually just adding in the liners to their shorts, I don't tend to use additional liners. And these are just great. 16.99, they do the job.
01:03:04
Speaker
just stop you getting chafed yeah two-in-one shorts actually i yeah get a nice long inner thigh and thigh rubbing is it's nice no one's idea of a good time and it actually can rule you out of running for a little while because if you get you know really unpleasant bit of rubbing so yeah a nice long inner layer or tights i suppose you do the same thing i just don't really use tights very much yeah cool anything else anything else on the list um no i mean
01:03:27
Speaker
You know, being warm is nice. Yeah. The jackets are expensive, though. So I don't think I'd invest in a run jacket straight away. I think if you're a beginner and you're going running and it's cold, I think you can wear a hoodie or something like that. Yeah. Just to keep you comfortable. You're not going to be like, you know, when you get to a really you're training fast and you're sweating a lot.
01:03:46
Speaker
you're probably not going to be doing that as a beginner. So it's definitely not worth investing in a jacket. And to be honest, me and Mike actually don't tend to wear jackets that much even now because we get quite hot when we're running. So yeah. What I would do at the beginning is have a normal hoodie or some piece of clothes, something that helps you get out the door because you will be warm, like you say, after a half kilometer, two kilometer. So just kept one that you use and then just before you get sweaty, whip it off and tie it around your waist. I remember there's something tied around my waist all the time. It doesn't look cool, but it's not a problem.
01:04:16
Speaker
Well, you've never been worried about looking cool, have you? It's very true. And on that note, thanks a lot, Nick. There goes our top tips on kit for beginner runners.
01:04:35
Speaker
That's it from us this month. Thanks a lot for listening to the Run Tester's podcast. And don't forget that we have loads of videos on the latest shoes, trail shoes, headphones, and watches, as well as various accessories that you may be looking for for your running training. Don't forget to follow us on Instagram as well if you get a chance. And if you enjoyed this podcast, please give us a follow and a rating, maybe even leave a message for us. Thanks a lot, and we'll catch you next time.
01:05:02
Speaker
This episode of the podcast was presented by Tom Wheatley, Laura Fountain, Mike Saw and Nick Harris-Bryant. The podcast was produced by Tom Wheatley. The music was by Fear of Tigers.