Health & Training information.
TIP SHEET FOR BEGINNERS
1. A good pair of running trainers is the most important purchase you will make. Avoid high street sports shops and instead head to your local specialist running shop. They will find you a shoe to match your foot and the way you run; you will even be able to test them out before buying. A decent pair of running shoes will set you back anything from around £50. Also worth the investment is a pair of proper running socks to help prevent blisters.
2. When you start out, follow a training programme for beginners like the one below and mix running and walking. Your running pace should allow you to hold a conversation without feeling out of breath. Build up to running for a continuous period and don’t get discouraged. If you train regularly, you will see results.
3. Never run on an empty stomach; your body needs energy. Try to eat 200 – 300 calories an hour before running. A bowl of cereal or peanut butter and jam on toast are ideals snack as both release energy slowly and will keep you going.
4. Make sure you’re drinking enough water. You should be aiming for 1.5 – 2litres a day.
5. Warm up by walking briskly for a few minutes and stretch properly at the end of your run with particular focus on your leg muscles.
6. A running buddy is a great way to keep motivated but if you’re a beginner, run with someone at the same level as you. Running with someone more seasoned that you can be frustrating and demotivating.
7. Take it easy, progress slowly and don’t race. At the beginning, your focus is conditioning your body to run and building up time, not distance. And listen to your body – if something hurts, don’t try to run through it.
8. Start by running off road – your local park is ideal. The softer ground will get your body used to the impact of running before trying harder surfaces. Use websites such as www.mapmyrun.co.uk to map out your route. This will also tell you how far you’ve run and how many calories you’ve used!
9. You’ve got until 19 July to train to run 10k. Sign up for a 5k race in between; it will keep you motivated and is a perfect distance for first time runners. You can then build on this to carry on training for the full 10k.
10. Believe in yourself. Anyone can run and there is nothing stopping you from running this 10k but yourself. So get on your feet and out of the door!
