Running tips for beginners
Running
is free, you can do it anywhere, and it burns more calories than any other
mainstream exercise.
Regular running can reduce your risk of chronic
illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost
your mood and keep your weight under control.
It’s not surprising that running is the latest fitness
craze, with Gordon Ramsay, Nigella Lawson and Katie Price among the celebrities
who love it.
This guide is designed to make running a safe and
enjoyable experience for beginners, and to provide you with tips on how to stay
motivated.
Before
you start
If you feel out of shape, or you're recovering from
injury or worried about an existing condition, see your GP before you start
running.
If you’ve not been active for a while, you may want to
build your fitness levels gently with our guide to walking for health before
you move on to running.
Running requires very little equipment, but a good pair
of running shoes that suit your foot type will reduce the risk of injury.
There are many types of trainers on the market, so get
advice from a specialist running retailer who will assess your foot and find
the right shoe for you.
The shoes’ shock absorbers weaken over time, increasing
your risk of injury. It’s advisable to replace running shoes every 300 miles
(482km).
Plan your runs. Work out when and where (the exact
route and time) you're going to run and put it in your diary. That way, it
won’t slip your mind.
Starting
out
To avoid injury and enjoy the experience, it’s
essential to ease yourself into running slowly and increase your pace and
distance gradually over several outings.
Start each run with a gentle warm-up of at least five
minutes. This can include quick walking, marching on the spot, knee lifts, side
stepping and climbing stairs.
Start walking for an amount of time that feels
comfortable (anywhere from 10 to 30 minutes).
Once you can walk for 30 minutes easily, include some
running intervals of one to two minutes into your walking at a speed that feels
comfortable.
As time goes on, make the running intervals longer,
until you're running for 30 minutes continuously.
Run with your arms and shoulders relaxed, and elbows
bent. Keep an upright posture and a smooth running stride, striking the ground
with the middle of your foot. For more information on good running technique,
read How to run correctly.
Give yourself a few minutes to cool down (to bring your
heartbeat back to normal) after each run by walking followed by gently stretching
your leg muscles. Try our post-run stretch routine.
Regular running for beginners means getting out at
least twice a week. Your running will improve as your body adapts to the
consistent training stimulus.
It’s better to run twice a week, every week, than to
run half a dozen times one week and then do no running for the next three
weeks.
We have produced a series of podcasts to help absolute
beginners get into running. Our Couch to 5K programme is designed to get just
about anyone off the couch and running 5km in nine weeks.
Staying
motivated
Improve
your running
If you're looking to improve your running, why not try
the NHS Choices 5K+ running podcasts. Each podcast in the series provides a
structured run with running music and coaching to develop your running
technique, speed and stamina.
Set
yourself a goal
Whatever your level, setting goals is important for
staying focused and motivated. Make your goals realistic to avoid becoming
demoralised. Training for a race, such as a 5K, or a charity run is a good way
to keep going. For more information on running events and training for a run,
go to runbritain or parkrun.
Run
with a friend
It really helps to have someone about the same level of
ability as you to run with. You’ll encourage each other when you’re not so keen
to run. You'll feel you don't want to let your running partner down, and this
will help motivate you. Find a running partner on realbuzz or Jogging buddy.
Keep
a diary
Keep a diary of your runs. Note down each run,
including your route, distance, time, weather conditions and how you felt. That
way, whenever your motivation is flagging, you can look back and be encouraged
by how much you’ve improved. Check out Real Buzz’s running blogs.
Mix
it up
Keep your running interesting by adding variety.
Running the same route over and over again can become boring. Vary your
distances and routes. Use Real Buzz’s route planner to find, record and share
your favourite running routes.
Join
a club
A running club is the perfect way to commit to running
regularly. Most clubs have running groups for different levels, including
beginners. Clubs are also a great way to find running partners to run with
outside of club sessions. Find a running club near you with UK Athletics' club
search.
Page last reviewed: 30/06/2012
Next review due: 30/06/2014
Courtesy of
Your health, your choices
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