Whether you’re already a keen runner or a total novice, our health and wellness coach Taofique Folarin encourages you to get outside for a jog — lycra optional, vitamin D guaranteed.
It’s common for individuals to say they don’t enjoy running. However, like anything, running takes practice to find a serene flow state where it becomes second nature. I used to despise running as a child, but recently, it’s become a great addition to my routine. It’s improved my mental health in ways I never expected: clearer thoughts, better sleep, reduced anxiety, and better body confidence.
I’ve never regretted a run — not even the sweaty ones where I wanted to quit after the first mile or the ones that I didn’t want to do in the first place, but laced up the shoes anyway. It gets easier and you do get stronger with a bit of discipline, perseverance and self-love. There may be some hurdles along the way, but they just make the journey more interesting.
Warm Up
Before any run, give your legs the love they deserve with five to ten minutes of proper warm-up,
including some of these…
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Leg Swings — Front to back, side to side. These help loosen up tight hips and hamstrings.
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Open the Gate — Lift your knee, rotate it outward like you’re opening a gate, then place it down. Amazing for hip mobility (and trust me, you’ll feel the difference once you start running).
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High Knees — On the spot, bring your knees up towards your chest quickly. This warms up your hip flexors and gets your heart rate ticking up.
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Butt kicks — Heels up towards your glutes, fast and snappy. This wakes up the hamstrings.
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Walking lunges — A full lower-body warm-up move. I sometimes add a little twist over the front knee to open up my core, too.
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A-skip — This looks a little like exaggerated high knees, but with a skip: keep it light, quick, and rhythmic. It’s awesome for prepping your body for reaction.
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B-skip — A progression of A-skip. After you lift the knee, you extend your leg out before snapping it back down. It teaches better leg mechanics for efficient running.
Track it
I’m a big believer in joy first, data second when it comes to tracking runs. However, here are a few ways you can record your outings.
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Apps — Strava is great for logging runs. It’s free (with paid upgrades if you want
more stats) and has a social element if you want to follow friends or join queer running groups. The Nike run app is my favourite, but I am biased as I’m a Nike athlete.
Running watches — I have an Apple watch, but Garmin is also a great choice that tracks
distance, pace, and heart rate. It’s satisfying to look back and see how far you’ve come.
Old-school notebook — Sometimes I just jot down how the run felt. Fast? Free? Heavy? Light? It reminds me that progress isn’t only about speed.
Finesse it
Here are three quick tips for better running form.
• Drive your elbows back toward your hips to stay strong and forward-focused.
• Relax and look ahead. Keep your shoulders loose, head tall, and eyes about 10–20 metres forward.
• Land light and under you. Tread softly with your foot landing under your hips, not out in front.
Final word
Start where you are, not where you want to be. You don’t have to be ‘good’ at running to be a runner. That is a complete myth. You just have to start. Walk if you need to or go slow, but run proud. This is your journey
— if you haven’t tried it, I highly recommend the NHS Couch to 5K programme.
Running is not a punishment; it’s a celebration of what your mind and body can do. Every single time I finish a run, whether it’s one mile or ten, I feel better, stronger, and more at ease with myself. And that’s something no one can take away.
Give Taofique a follow @TaofiqueFolarin
