4 tips for starting to run
by The Circle Team on 29 May 2020

As you may have noticed, running was the big revelation of this confinement. Everyone has put on their trainers and taken advantage of the sunny weather to start running. A sport that is accessible to all, but which requires real attention and assiduity during your outings.

If you're one of those neophytes who have discovered running, Yosi Goasdoué, French Half Marathon champion in 2015 and coach, shares his advice on how to start running and progress.

1. Set achievable goals

Don't start too hard, it's the best way to get hurt and develop bad habits.

Start by getting to know yourself and mastering your stride over short distances like a 3km run. That's how you'll progress quickly and healthily.

Incorporate variations in pace: alternate several times between 5 minutes of running at a jogging pace and 1 minute of running at a fast pace.

Increase your jogging time by 5 minutes each time you go out. Your goal: 45 minutes!

To tone up your legs, vary the playing field: uphill courses, stairs, sandy terrain, running tracks: find your style.

2. Be regular and respect your effort cycle

As with all sports, it is consistency that will make you progress. It is important that you find a ritual that will allow you to be regular and that will make you want to go out whatever the weather.

Start slowly, listen to your body and respect your effort cycle. This involves 3 stages: preparation, training and recovery.

Preparation is probably the most important part of a session. This is the moment when you get your body moving and start to warm up your muscles. For example, work on your mobility or do some active stretching , which is perfect for loosening up your stiffness and avoiding sprains. You can find all our tips on this subject in our Instagram story.

Recovery, , ensures that your muscles return to a state of calm and a necessary rest period between two efforts to avoid overtraining or injury.

If you want to track your progress, download an app like NikeRunning or Strava. A good way to learn more about your running.

3. Prepare yourself physically

Running efficiently, especially when you are a beginner, can be learned and it is important that you are physically prepared. The interest of strengthening muscles in running is first of all to protect the joints from trauma but also to stimulate the muscles used during the effort. Contrary to popular belief, it is not enough to work the legs, you have to work a whole range of muscle chains starting from the feet, passing through the calves, the legs, the quadriceps and hamstrings, the abs, the back and even the shoulders.

This complementary physical work is called PPG (General Physical Preparation). It allows you to work on the right gesture and thus to improve your stride technique in the long term.

4. Buy adapted equipment

You don't need a huge wardrobe to buy running gear. Instead, opt for quality, durable, multi-sport equipment that will grow with you no matter what you do.

We advise you to choose light, breathable and quick-drying clothes, as they are suitable for all temperatures and respect your body. At Circle, for example, all our T-shirts have an ecological anti-odour finish to avoid unpleasant surprises during your training.

As for accessories, opt for an armband. This will prevent you from holding your phone in your hand, which disturbs your posture and therefore your stride.

We advise you to carry out a stride test which will give you plenty of information about your running style. A good assessment will also help you find the right shoe for your body type and needs.