New to running? It is easy to think that you can take up running and be able to run a reasonable distance/length of time without stopping but it’s not always the reality. The best way is to start with a run/walk programme. A structured 10 week programme will take you from a complete non runner to being able to run a 5km or 10km without overstretching yourself.
Some key things to bear in mind when you are new to running are:
- When you start out allow at least a day between runs – remember quality rather than quantity
- Invest in some decent running shoes. It is worth visiting a specialist running shop for advice
- Warm up and warm down – do a fast walk or gentler jog followed by some stretching
- Be committed – build up steadily and ease yourself towards your goal
- Walk purposely and be strict with your run/walk timings
- You should be able to hold a conversation while you run – if you can’t slow down
- Listen to your body
- Don’t be afraid to drop back a week or repeat a week of a programme – everyone is different and we all learn to run at different paces
- Persevere – You will get there!
Stretching is really important for novice and experienced runners alike. Please refer to our Training – Advice – Stretching section for further advice.