Buy decent running shoes that support your feet. Everyday trainers are not suitable and are likely to cause niggles or give blisters. Investing in a specific running shoe is 100% worth the money. Good sports shops offer a ‘gait analysis’ and from that will be able to advise which shoe is most suitable for you. This is usually free if you purchase a pair of trainers in store.
Wear the right kit. Light weight, breathable, fast drying clothing is ideal. Best to avoid cotton. Many runners wear polypropylene vests and t-shirts. This fabric is lightweight even when wet and wicks sweat away from the skin to the outer layer of the garment where it can evaporate, keeping you comfortable and dry. In colder months layer up and ensure you wear a hat or head band (covering the ears) and gloves. This will reduce heat loss.
Socks. Yes, it matters! Invest in a few decent pairs. I have not found a sock better than CEP compression socks. Look for a specialist running sock as they are designed to keep your feet warm, dry and blister-free.
Set yourself an achievable goal within a set timeframe to keep you focused. This might be achieving a 5k or 10k in 3 months.
Avoid eating anything solid about two hours before your run and only drink in small quantities. You need enough energy to complete your run but too much will leave you feeling sluggish.
Run off road on softer ground to begin with. This creates less impact on your joints and reduces the likelihood of injury.
Start by walking for two minutes and jogging for one minute. Don’t have any expectations to begin with and don’t be ashamed to walk more than you hoped. Give yourself a pat on the back for getting out there and taking the first steps!
Don’t start out running to fast. Frustration, overexertion, pain or even injuries are just some of the consequences. Start running at a moderate pace (where you can easily hold a conversation). Only those who give their body time to gradually get used to the new demands will have long-term success.
Keep hydrated. Aim for 100ml of water (about half a cup) every 20 minutes. Handheld run specific water bottles are great.
Give yourself time to recover. Run then rest the following day. Continue this simple training plan to increase your chance of success and avoid overuse injuries.
Keep a running log. This is where you record each run that you do. It’s excellent for motivation. One often forgets where you first started and how far you have come. This provides a nice little reminder of how awesome you have become!
Keep running enjoyable and social. Find a running buddy of a similar pace or get your best friend/partner to ride beside you. Having someone to motivate you is invaluable.
Make sure your cross train. Doing different types of sports reduces the stress running places on your joints and spine. Plus, it keeps things from getting boring and helps keep your love for running alive.
Running is about personal achievements. Don’t compare yourself to others. We are all on a different journey. Aspire to be the best YOU can be.
If you fancy signing up to my ‘couch to 5k’ or other running programs drop me an email clare@esicygh.cluster028.hosting.ovh.net – Take the first steps to achieving a more active lifestyle.