Getting into running: Casquette Verte’s experience

We were all beginners once. The greatest champions all started somewhere. Before earning a name as one of France’s top ultra-trail runners, Alexandre Boucheix, who goes by the name Casquette Verte (Green Cap) had to learn the ropes like everyone else. He talks us through how he got into running and the road to improvement.

Spring has almost sprung, and with it comes the irresistible urge to finally embark on the great adventure that is running. There’s nothing more straightforward than running. You just put one foot in front of the other and repeat. But finding pleasure in running is another story. It’s important to follow a few rules, but even more important to not burden yourself with too many.

Why should you start running?

This is the first and most important question to ask yourself. Casquette Verte is adamant about this. You need to run for the right reasons — your own reasons — and not just because everyone else is doing it! “Running has become more accessible over the last few years, driven by the influence of great champions and the emergence of a trail running community, particularly on social media. You realize that you don’t need to be born and raised in the mountains or have towering 4,000-meter peaks around you to be a runner. Anyone, no matter where they are, can buy some sneakers and go for a run. But that’s not all you need. You also need to be motivated from the get-go, otherwise it will be an uphill struggle!” Whether it’s to get into shape, lose weight, reduce stress or discover new places, any reason is a good one, as long as you’re having fun.

What are the basics for getting started with running?

“Don’t listen to advice. Believe in yourself and give it a go!” It’s as simple as that! The advantage of running is you can do it any time, anywhere. You just need to lace up your shoes and hit the road. You can get started without asking too many questions at first and then move on to doing what feels right. “You need to listen to your body and, most importantly, not focus on the numbers! Don’t look at your watch, your time or your distance. You need to focus on what you’re doing and how you’re feeling. Compare how you feel when running to how you felt when you were lazying around at home, and the sheer joy that running can bring.” You’re first few runs are likely to vary in duration and intensity. What’s important, however, is that you try to find a routine and a way of fitting it into your lifestyle so that your body can get used to it.

What gear is important for a beginner?

Comfortable running shoes

Again, one of the big advantages of running is that you don’t need lots of equipment to get started. To start out, you just need a decent pair of running shoes. Find some running shoes that feel good and you enjoy wearing. “To learn to love running, you need to be as comfortable as possible. It’s important you find the right shoes that fit properly. Don’t expect to be wearing the same as elite athletes or your next door neighbor!” Your choice of running shoe will also depend on the terrain and the season. Will you be running on roads? On trails? On slippery terrain? In winter? All these factors will influence your choice and style of running shoes.

How to choose your running shoes

Our running shoes

- Appropriate clothing

A t-shirt, shorts or breathable running tights – Avoid cotton which retains moisture, and opt for technical fabrics that wick away sweat.

A waterproof or windproof jacket can also prove handy if the weather is unpredictable.

What to wear for a run

- A trail running vest

A trail running pack or vest can be a game-changer—or at the very least, a practical way to keep essentials like water, snacks, keys, phone, and bank card within reach. “Personally, I never leave without my trail running pack, even if I’m only going for 20 minutes.”

How to choose a running pack

The benefits of running

Running is a well-rounded activity with multiple benefits. You’ll quickly notice the benefits for your body. Within just a few weeks of getting started (as long as you go regularly) you feel lighter and more toned. “You’re also less out of breath when running for the bus. It’s immensely gratifying to feel like you’re in shape!” As well as feeling better in the short term, there are also long-term benefits:

– Improved cardiovascular health

– ⁠Stronger muscles

– Weight loss and fat burning

– Improved endurance and lung capacity

– ⁠Stronger bones and joints

– Metabolism regulation

The benefits of running for your mental health

“Healthy body, healthy mind” – the saying didn’t come out of nowhere! When you feel good physically, your mood often follows. Running can be both an outlet to blow off steam, as well as a type of meditation, helping you find peace, reduce stress and anxiety, and boost your self-confidence in everyday life. You learn to push your limits, to pace yourself and to stay motivated, even when the going gets tough. “If you run for yourself, on your own terms, in a way that brings you joy, the impact can only be positive. However, be careful not to pay too much attention to other people’s opinions and advice, or trying to copy what other people are doing without finding your own way, or you risk succumbing to the negative effects of running, by comparing yourself to others,” advises Casquette Verte.

What training plan should you follow to get started?

For your first go, your priority should be to have fun. No need to make a spreadsheet for that! When you start setting goals for your first 20k, your first 50k, your first ultra, a top 10, etc. then you need more of a plan. “I’ve been running for 10 years and I’ve never followed a training plan.” I don’t train, I run! So for me, if there’s one training plan you should have in mind, it’s to find a way of making running enjoyable. Feel inspired to create your own way of going about it. Take it one step at a time, gradually making progress so you don’t risk losing sight of the fun side of it. Likewise, don’t worry about warming up before a run until further down the line. For the time being, your first few kilometers will do just fine as a warm-up.

Nutrition when starting out running

Again, when you’re new to running, don’t overdo the calories but don’t be too restrictive either. You shouldn’t be agonizing over what to eat and counting every calorie. Unless you’re aiming to make the podium in the biggest races, there is no need to follow a specific diet for trail running. Use common sense: avoid eating a hearty meal two hours before a run and don’t eat just a few leaves of lettuce before tackling longer distances! However, in the specific case of ultra-trail running and long distances, you do need to be mindful of the amount of calories you’re burning. Be sure to replace your calories so you don’t end up with a deficiency or extreme fatigue.

Casquette Verte’s guide to improving

For me, to progress in running, you need to keep it simple: consistency, desire and always have a race to look forward to.

1. Consistency:

“Not so much in terms of intensity, as I said earlier, but getting out on a regular basis. Even try to get out sometimes when it’s raining or not the best weather. Consistency is the most important thing, I believe.”

2. Desire:

“You need to be running for a good reason, i.e. because you want to run.”

3. Have a race to work towards:

“When you start getting into running, races become what drives you. Having a race to work towards will make sure you keep pushing yourself and not rest on your laurels.”