Are you a new runner? Before you head out and pound the pavements, have a read of these four top tips to get you started.
1. Find a good pair of trainers
Finding and investing in a good pair of trainers is one of the most important things that a new runner can do. When in store, it is important to make sure the trainer fits properly from heel to toe and that it feels comfortable with a regular running stride. This also goes for trainers bought online. If you can try a pair of trainers on before making the final purchase, ideally in a specialist running shop where the store can help you find the best fit, that would be recommended.
2. Build milage gradually
When starting out as a runner it can be tempting to try and run further every time you lace up. However, this is a recipe for disaster as it does not give your body time to adapt and can lead to burnout and injury. Instead, you should aim to build up your milage gradually over several weeks or months. Aim for a distance increase of no more than 10% each week. For example, if you ran for 60 minutes on week 1, do not run more than 66 minutes on week 2. If unsure about this, seek support or advice from a run coach or running group.
3. Make running a habit
Create a plan and try and stick to it. If you are not feeling up to a long run, make a start with 5 minutes and see how you go. You could also try and run some of your everyday errands, journeys or commutes. Not only will this give you extra motivation to lace up, it will also ensure you arrive at your destination with a smile, and will help to reduce the number of cars in your city or place.
4. Recovery is important too
Recovery is just as important as training for runners. Adequate sleep, proper nutrition and time to relax are all key to improving as a runner as they allow the body to get stronger and prepare for the next session.