Monday 11 February 2013

Top tips for beginners

Running with friends keeps you motivated

So you've decided to become a runner? Whatever motivated you - and I hope my blog has something to do with it - you should be proud of yourself. The first step is the hardest: To make the decision to become more active. The second one is even tougher: Sticking with it. It is like getting rid of a bad habit, you'll have to fully commit to it and the first runs will be hard work. Eventually, you'll get rewarded by becoming fitter, becoming more confident and may even losing some weight in the process. Without much further ado, let me give you some top tips to get you on your (running) feet:

First of all, do you have any pre-existing injuries? 
Running can be tough on your body so do make sure you are in good condition before you start your training. See you GP and have yourself checked out first.

Invest in good shoes

I'm not saying to go out and spend £100s in sports gear, but you should invest some money in good running shoes. Running can be tough on your joints, running shoes will act as shock absorbers and protect your joints on any terrain. Also, many running shops offer gait analysis for free! The staff will be able to give you advice on your personal running style and offer the perfect fit for your feet. Now as you've invested all the money, you'll also want to make good use of your brand-new shoes.

What should I wear?

For an outdoor run you should ideally wear some light and lose clothes, e.g. an old t-shirt or hoody with a pair of comfy trunks will do. Of course, you can also buy some running clothes, but it won’t improve your performance overall. Sports tops are made out of a very light & breathable fabric that absorbs your sweat to keep you dry. On a cold day I would recommend a hat or headband and gloves.

Warm-up & Stretching

Start each run with a gentle warm-up e.g. climbing the stairs for 5mins and finish with a cool down session. Before and after each run you should gently stretch your leg muscles to give yourself extra flexibility. This will help your muscles and joints to get used to the running and prevent injuries in the long term. Click here to find some great stretching exercises for you post-run workout.

Run-Walk-Run

It is recommended to start with a run-walk-run combination depending on your overall conditioning, eg 2mins running- 5mins walking- 2mins running. If you have been inactive for a while, it will help you to build your fitness level gently. Running is an incremental sport; you should start slowly with short distances and increase running with every run.

Find your breathing rhythm

If you're out of breath or in pain, stop running and walk for a few minutes. Every runner has its own breathing rhythm; you’ll find your own rhythm with time. Breathing correctly is important for your body to transport enough oxygen to your muscles.


2 comments:

  1. I'm interested in starting up running and I think your tips sound like a good start. Thank you for posting these tips online.

    ReplyDelete
  2. Very useful tips for beginners like myself.

    ReplyDelete