RUNNING TIPS FOR BEGINNERS

Running requires very little equipment, but a good pair of running shoes that suit your foot type will reduce the risk of injury.

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.

WARM UP
Start with a warm up of at least 5 minutes. This can be quick walking, marching on the spot and climbing stairs. A warm up will help increase blood flow to muscles.

WALK AT FIRST
Start by walking and include some running intervals of 1-2 minutes into your walking at a comfortable speed. As time goes on, make the running intervals longer, until you’re running for 30 minutes continuously.

RUN WITH STYLE
Run with your arms and shoulders relaxed, and elbows bent. Keep an upright posture and a smooth running stride, striking the ground from heel to toe.

GET INTO PATTERN
Regular running means getting out at least twice a week. Your running will improve as your body adapts.

STAY MOTIVATED AND SET YOURSELF A GOAL
Setting goals is important to stay focused and motivated. Training for a race or fun-run is a good way to keep going.

KEEP A DIARY
Keep a diary of your runs. Note down each run, including your route, distance, time and how you felt. You can look back and be encouraged by how much you’ve improved.

There are also many running apps that can help you to chart your run time, pace, and a GPS that will give you a map of your run. Tracking your workout might motivate you to beat your personal records. Try Free apps Endomondo or Map My Run.

MIX IT UP
Keep your running interesting by varying your distances and routes. Try adding bursts of jogging to your usual walk or if you’re jogging, add short sprint intervals. This will increase your metabolic rate for the next 24-48 hours and achieve greater fitness benefits.