Getting Started: How to Begin Running Outside

Running outdoors is one of the best ways to boost physical fitness, improve mental health, and experience the world in a way no gym can offer. Whether you’re new to running or looking to get back into the habit, starting with the right mindset and equipping yourself with the right gear to ensure a safe, enjoyable, and effective running experience is essential.

At Bogdog, we’re passionate about helping you find the perfect running gear and shoes to get you started on your journey. In this article, we’ll walk you through the basics of how to start running outside, the health benefits it offers, the importance of wearing the right running gear, and how to fuel your runs for maximum performance.

Getting Started: How to Begin Running Outside

Starting a running routine can feel daunting, but it doesn't have to be. Whether new to running or returning after a break, the key is to ease into it gradually, allowing your body to adjust while building strength and endurance. Here's how you can get started:

1. Set Realistic Goals

Before you lace up your shoes, setting short, achievable goals is essential, from running a 5K to simply getting out the door for 20 minutes every other day. Starting with minor, manageable goals will keep you motivated and prevent burnout. You can gradually increase the intensity and distance as your body adapts.

2. Start Slow and Build Up

If you’re new to running, don’t worry about pace or distance. Instead, start with a combination of walking and running, such as a run-walk ratio (e.g., 30 seconds of running followed by 1 minute of walking). As your fitness improves, you can extend your running intervals and shorten your walking breaks.

3. Focus on Consistency, Not Speed

Consistency is more important than speed when you’re beginning. Aim to run at a pace where you can comfortably hold a conversation (often called the "conversational pace"). Over time, this will build your stamina and confidence without risking injury.

4. Choose a Comfortable Route

Pick a route that suits your fitness level and interests. Avoid overly challenging terrain or busy roads if you're new to running. Parks, walking trails, and quiet streets are ideal places to start. As you become more comfortable, you can explore new routes, which increases the difficulty.

Health Benefits of Running Outdoors

Running is one of the most effective exercises for improving physical and mental health. Here are just a few of the benefits you can expect when you start running outside:

1. Improves Cardiovascular Health

Running is an excellent cardiovascular workout that improves the health of your heart and lungs. Regular running increases cardiovascular endurance, lowers blood pressure, and boosts circulation. Over time, this can help reduce the risk of heart disease, stroke, and other cardiovascular conditions.

2. Strengthens Muscles and Bones

Running helps to build and tone muscles, particularly in the lower body. While running, your glutes, quads, hamstrings, calves, and core are engaged. Additionally, the weight-bearing nature of running helps improve bone density, which is crucial for preventing osteoporosis as you age.

3. Burns Calories and Aids Weight Loss

Running is a high-calorie-burning activity that can help you achieve or maintain a healthy weight. Running can improve fat loss, muscle toning, and overall body composition when paired with a balanced diet.

4. Mental Health Benefits

In addition to physical health benefits, running outdoors offers significant mental health perks. It helps reduce symptoms of stress, anxiety, and depression. The release of endorphins during exercise, commonly known as the "runner’s high," can improve mood and promote well-being. Exposure to nature and the outdoors has also been shown to reduce feelings of stress and improve cognitive function.

5. Boosts Immune System

Regular running can help strengthen your immune system by increasing white blood cell circulation and reducing inflammation. This can make you less susceptible to common illnesses like colds and flu.

Why Wearing the Correct Running Gear is Essential

Having the right running gear is one of the most important elements of a successful and enjoyable running experience. Investing in high-quality, well-fitted running gear, from shoes to clothing, can help prevent injuries, boost performance, and keep you comfortable.

1. Running Shoes: The Most Important Investment

The most critical piece of running gear is your shoes. Wearing the wrong shoes can lead to discomfort, blisters, or more serious injuries, such as shin splints or stress fractures. Running shoes are specifically designed to support the unique demands of running and provide the correct cushioning, stability, and fit for your gait.

At Bogdog, we recommend two standout brands of running shoes: New Balance and Hoka.

New Balance
New Balance is known for its wide range of shoes, which offer excellent cushioning, arch support, and stability. Whether you have a neutral gait or require extra support, New Balance has options for every runner. Models like the New Balance Fresh Foam 1080v12 provide plush cushioning for long runs and are perfect for those prioritising comfort.

Hoka
Hoka is renowned for its maximalist approach to cushioning, providing some of the softest, most responsive rides available. The Hoka Clifton 9 is a favourite for many, thanks to its lightweight feel and superb cushioning, allowing long-distance runs without discomfort.

2. Clothing: Comfort is Key

The right running clothes can make a world of difference when it comes to comfort and performance. Choose moisture-wicking fabrics (like polyester, nylon, or merino wool) that help to wick away sweat and keep you dry. Avoid cotton, as it tends to absorb moisture and can lead to chafing. Look for:

Running Shorts and Tights: Choose lightweight, breathable shorts or tights that allow freedom of movement.

Running Tops: Moisture-wicking, breathable shirts are essential to prevent overheating and chafing.

Running Jacket or Vest: For cold or rainy weather, a lightweight, windproof jacket or vest will help you stay comfortable during your run.

3. Socks: Don’t Overlook Them

Proper running socks are crucial for avoiding blisters and keeping your feet comfortable. Look for seamless socks made of synthetic fibres or merino wool that wick away moisture and reduce friction. Brands like Balega and Feetures offer high-performance running socks to keep your feet dry and cushioned.

4. Running Watch or App

Tracking your runs can help you monitor your progress, stay motivated, and improve your performance. Whether it’s a GPS running watch from Garmin or a fitness app on your phone, using running tech to track metrics like distance, time, and pace can help you set and achieve goals.

Energy Gels: Fuelling Your Runs for Optimal Performance

As you progress in your running journey, you may increase the distance or intensity of your runs. When running long distances (such as a half marathon or marathon), fueling your body properly to maintain energy levels and prevent fatigue is important. This is where energy gels come into play.

1. What Are Energy Gels?

Energy gels are small, portable packets of carbohydrates that provide a quick energy source during endurance activities like running. They’re designed to be easily digested and absorbed, offering a rapid boost of energy when your body needs it most.

Most energy gels contain simple sugars like glucose or fructose and electrolytes (sodium, potassium) to help replenish what’s lost through sweat. Some may also include caffeine for an extra boost.

2. How Do Energy Gels Work?

Energy gels provide your body with easily digestible carbohydrates that can be quickly absorbed into your bloodstream. When running long distances, your body primarily relies on carbohydrates for energy. As your glycogen stores deplete, you can feel fatigued or “hit the wall.” Gels offer a quick source of glucose to replenish your stores and keep you going.

3. Popular Brands of Energy Gels

GU Energy Gel
GU Energy Gel is one of the most popular brands, offering various flavours and gels with added electrolytes and caffeine.

Clif Shot Gel
Clif Shot Gel is another trusted brand known for its organic ingredients and flavours that provide quick energy.

Maurten
Maurten offers a unique gel made from hydrogel technology, providing fast absorption without stomach discomfort.

Experimenting with different gels and flavours is essential to find what works best for your stomach and energy needs during runs.

Final Thoughts

Starting a running routine outdoors is a fantastic way to improve your health, boost your mental well-being, and enjoy the benefits of regular exercise. By setting achievable goals, running consistently, and investing in the right gear, you can create a strong foundation for your running journey. Don't forget to fuel your runs with energy gels, and be sure to choose high-quality shoes from trusted brands like New Balance and Hoka to ensure comfort and performance on every run.

At Bogdog, we’re here to support you every step of the way. Whether you need advice on the best shoes for your feet, guidance on running gear, or recommendations for energy gels, our team is ready to help you find exactly what you need to run your best. Happy running!