Sam Wood: How to get runs on the board

We all know someone who loves running. They love what I would describe as a “good pain” feeling and challenging themselves to run further and faster every time. But I know that for many people, running can seem hard and intimidating, and the mere thought of a lap of the block makes their palms sweaty.

It’s all about pushing through that mental barrier. Persisting through the initial “I hate this” moments can get you to a place of enjoyment where you find the run really rewarding.

Here are my top tips to help you pound the pavement and like it.

To start \ Running takes patience and perseverance. Some people are born to run but most people need to gradually build in fitness and distance. For anyone starting their running journey, I always recommend starting off slow with no distance in mind. This will give your body time to adapt and recover afterwards, and slowly strengthens your muscles. Slow and steady might not win the race but it will prevent injuries and is the ideal way to start.

Make a killer playlist \ When I’m really not feeling it, I spend 10 minutes making a playlist of some of my favourite songs that I know really pump me up. So, if you really hate running then turn dread into excitement by creating a brilliant running playlist with epic, upbeat songs.

Get a running buddy \ Whether it’s your mum, sister, best mate or your dog, there’s nothing quite like having a companion to motivate you. It also helps having someone to keep you accountable.

Go exploring \ There are two main things I tell my clients to focus on when running. Firstly, your breathing. It gives you a great sense of body awareness and rhythm.

Secondly, take in everything around you. We are so often glued to our screens that your run might be one of the few moments in your day where you are able to just be in the moment.

Stretch, stretch, stretch \ Muscle pain after your first ever run is all too common. This is why I stress the importance of warming up before each run and dynamic stretches that target your calves, hammies, hip flexors and quads post-run.

I know so many people, including thousands of 28ers, who have become running converts despite believing it would never happen. Just remember, the only way you can become a runner and get to this point is if you get out there and do it.

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