About Angels Running

Angels Running Club is a community for women who love to run, stay healthy and even partake in races. We’re all up for equality but there are some key differences between men and women when it comes to running and keeping fit!

We’ve designed this community to be a helping hand to those unsure about where to start or simply wanting to know more about various elements of health, fitness and running.

What we’re going to be talking about

Generally speaking, we’ll be getting stuck into topics around safety, getting involved in races and running clubs, as well as the latest gadgets or apparel to help your running.

We believe that many women would find the time to start running or take it more seriously if there were fewer concerns about getting going.

Whether you’ve been running races for years or you’re still on the sofa wondering where to start, we’re going to help. So, without further ado, here’s everything you need to know about getting (back) into running!

Why women should start running

We don’t need to go on about all the health benefits of running. You know them. This issue is more likely to be reservations about actually getting out and about or joining a club. There are some great ways to prepare yourself for getting involved and overcoming any possible fears you have.

Below are some more tips for you if you’re thinking about taking it up. Keep reading!

Getting into running

If you’re thinking about getting into running, there are some things you should know. Firstly, we recommend joining a local running club. It might not be for everyone out there, but they’re a great source of camaraderie and expertise. It’s also an easy way to schedule your training in, knowing you’ll have some company.

Running clubs

If you think you’re not good enough to join a club – stop worrying! Running clubs are full of beginners and women returning¬†from injury or pregnancy. Most running clubs have a strict ‘no one is left behind’ policy in their runs too. Besides, many clubs actually have track sessions at an athletics track so you’re never more than a few hundred meters away from someone! There are some websites that list places and clubs you can train with.

Before getting started, it is advisable to get your basic fitness level up. Try and lose a few pounds of excess weight you’ve built up and do some bodyweight squats and lunges for a few weeks in order to strengthen your legs up! If you’re more advanced, get squatting under a barbell or do some box jumps.

Two ladies jumping onto boxes.

Building up your strength is never a bad thing. Even the slimmest marathon runners in the world do some form of weight or ‘resistance’ training. If you’re doing distances of 5 to 10k, resistance training should form part of your core training programme.

Nutrition basics

Whilst nutrition is incredibly important to your performance, training, lifestyle and bodyweight, it can be kept relatively simple. If you are overweight, reducing your excess fat will absolutely help you be a better runner and more healthy day-to-day.

The simplest way to ensure you’re eating the right amount is to find a BMR calculator on the internet (Google it!). This tells you how much dietary energy you should be eating each day to maintain your bodyweight. Ensure you fill in the details accurately (gender, weight, activity levels) and try three or four different ones to get an average.

If you need to lose weight, reduce that suggested calorie intake by 200-300 per day and monitor your weight for the next couple of weeks.

If you don’t need to gain weight, try and hit that calorie goal with the best possible foods possible. Eat lots of vegetables, wholegrain carbohydrates and lots of protein. Try to eat at least 1g of protein per kg of bodyweight, spread throughout the day, if possible. If you find that difficult, consider buying a protein supplement.

Whether your calories should come from carbohydrates or fats is more contentious, however, just be sensible and eat a good balance.

Kit check

To be brutally honest, if you’re just getting started, the kit you wear is not a priority. The most important piece of kit is your footwear, but that doesn’t mean a pair of trainers should cost the earth.

You simply need a pair that fits well and provides enough support in the right areas of your feet. There is plenty of information on the internet about this kind of thing.

If you have a history of join pain – ankles, knees, hips or back – seeing a specialist first is advisable, in case you should look for something specific in a shoe. Otherwise, get out and buy a decent pair and get running. After a few months, you’ll know what to look out for in the next ones you buy!

Safety and security

If you’re planning to go running with a club, there’s not much to worry about. If you’re going to get a few miles under your belt on your own or with a friend, take these simple precautions.

  • Run in the daylight when possible
  • Wear something fluorescent if running in the dark or twilight
  • Avoid isolated areas with no one around
  • Tell someone your approximate route and estimated time back
  • Don’t stop in one place for too long – always keep walking, at least
  • Avoid running exactly the same route and the same time every day

Most importantly (because it seems to be a trend!) – stop posting your route to Facebook! Tools like Strava are great for tracking performance and progress but don’t share that information publically. If you run similar routes and similar times, everyone who can see your records has this information. This is important information if in the wrong hands!