Since the Circuit Breaker lockdown measures were implemented to combat the Covid-19 coronavirus in Singapore, I have noticed a lot of new runners and brisk walkers whom I don’t recognise at the park connector networks. Many of these may be people who have just picked up running, due to the closure of the gyms or their regular fitness hangouts.

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For those who are taking up running for the first time, don’t be disheartened when you see regular runners whiz past you effortlessly. As a seasoned runner, I understand that we all start somewhere – so here are some of my tips for those who are just getting started out in running.

[1] Go for the run-walk method

After mere minutes of running, newcomers to the sport often feel completely winded and exhausted, to the point that they are dying. No matter how fit you are, running takes time to get used to, if you are new to the sport. So you will need to slowly build your stamina and endurance up. Start by adopting a run-walk strategy i.e. one minute of running followed by one minute of walking for a total of 20 minutes. As you gradually get fitter, increase your run periods and decrease the walk periods till you can run 20 minutes at one go, before you think of increasing the total exercise duration.

[2] Explore new areas

Even if we are confined to exercising around our neighbourhoods during this covid-19 period, who’s to say that you can’t explore new areas in your neighbourhood and discover what is around you? Instead of heading to the same routes every day, why not, for example, take a left-turn instead of a right-turn when you leave your house. This will keep you engaged and excited to keep up your running routine.

[3] Do not rush things

Run to your ability and listen to your body at all times. Do not try to run beyond your ability. For example, if you find yourself panting hard, go slower and walk if you have to. If you are finding yourself struggling towards the end of your run, dial back on the distance of your run, and cut your route by a couple of kilometres so that you won’t feel as though you may have overdone it.

[4] Don’t let a bad run set you back

If you feel as though your last run has not gone well, do not be discouraged by it and do not let it set you back. Everyone, even seasoned runners, has bad days and good days and it is how you overcome the bad days that help you to get stronger. Remember that you can not expect to run a personal best each and every time. But sometimes if you feel as though you are having a string of bad days, perhaps give yourself a day or two off and you’ll feel stronger and more eager to go because of it. A bad run can be due to several factors and fatigue is one of them. But don’t let a day or two off result in excuses and the complete cessation of your running routine.

Conclusion

I hope that by taking note of these tips, you will develop a passion and interest for running as I have, and that there will be many years of running ahead of you.