{"id":1458,"date":"2019-08-04T09:11:40","date_gmt":"2019-08-04T08:11:40","guid":{"rendered":"http:\/\/esicygh.cluster028.hosting.ovh.net\/?p=1458"},"modified":"2019-08-04T09:11:47","modified_gmt":"2019-08-04T08:11:47","slug":"running-tips-for-beginners","status":"publish","type":"post","link":"https:\/\/www.coreprogress.co.uk\/?p=1458","title":{"rendered":"Running Tips for Beginners"},"content":{"rendered":"\n
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Buy decent running shoes<\/strong> that\nsupport your feet. Everyday trainers are not suitable and are likely to cause\nniggles or give blisters. <\/strong>Investing in a specific\nrunning shoe is 100% worth the money. Good sports shops offer a \u2018gait analysis\u2019\nand from that will be able to advise which shoe is most suitable for you. This\nis usually free if you purchase a pair of trainers in store.<\/p>\n\n\n\n

Wear the right kit<\/strong>.\nLight weight, breathable, fast drying clothing is ideal. Best to avoid cotton.\nMany runners wear polypropylene vests and t-shirts. This fabric is lightweight\neven when wet and wicks sweat away from the skin to the outer layer of the\ngarment where it can evaporate, keeping you comfortable and dry. In colder\nmonths layer up and ensure you wear a hat or head band (covering the ears) and\ngloves. This will reduce heat loss. <\/p>\n\n\n\n

Socks<\/strong>.<\/strong> Yes,\nit matters! Invest in a few decent pairs. I have not found a sock better than\nCEP compression socks. Look for a specialist running sock as they are designed\nto keep your feet warm, dry and blister-free. <\/p>\n\n\n\n

Set yourself an achievable goal within a set\ntimeframe<\/strong> to keep you focused. This might be<\/strong>\nachieving a 5k or 10k in 3 months. <\/p>\n\n\n\n

Avoid eating anything solid about two hours before\nyour run<\/strong> and only\ndrink in small quantities. You need enough energy to complete your run but too\nmuch will leave you feeling sluggish.<\/p>\n\n\n\n

Run off road on softer ground to begin with. This creates less impact on your joints and reduces the likelihood of injury.<\/strong>

Start by walking for two minutes and jogging for one minute.<\/strong> Don\u2019t have any expectations to begin with and don\u2019t be ashamed to walk more than you hoped. Give yourself a pat on the back for getting out there and taking the first steps! \u00a0<\/p>\n\n\n\n

Don\u2019t start out running to fast<\/strong>. F<\/strong>rustration,\noverexertion, pain or even injuries are just some of the consequences. Start\nrunning at a moderate pace (where you can easily hold a conversation). Only\nthose who give their body time to gradually get used to the new demands will\nhave long-term success.<\/p>\n\n\n\n

Keep hydrated<\/strong>. <\/strong>Aim\nfor 100ml of water (about half a cup) every 20 minutes. Handheld run specific\nwater bottles are great. <\/p>\n\n\n\n

Give yourself time to recover<\/strong>. Run\nthen rest the following day. Continue this simple training plan to increase\nyour chance of success and avoid overuse injuries.<\/p>\n\n\n\n

Keep a running log<\/strong>. <\/strong>This\nis where you record each run that you do. It\u2019s excellent for motivation. One\noften forgets where you first started and how far you have come. This provides\na nice little reminder of how awesome you have become!<\/p>\n\n\n\n

Keep running enjoyable and social<\/strong>. Find\na running buddy of a similar pace or get your best friend\/partner to ride\nbeside you.<\/strong> Having someone to motivate you is invaluable.<\/p>\n\n\n\n

Make sure your cross train<\/strong>.<\/strong> Doing\ndifferent types of sports reduces the stress running places on your joints and\nspine. Plus, it keeps things from getting boring and helps keep your love for\nrunning alive. <\/p>\n\n\n\n

Running is about personal achievements. <\/strong>Don\u2019t compare yourself to others. We are all on a different journey. Aspire to be the best YOU can be.<\/strong><\/p>\n\n\n\n

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. <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

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 \u2018gait analysis\u2019 and from that will be able to advise which shoe is most suitable for you. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-1458","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p99bnz-nw","_links":{"self":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1458","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1458"}],"version-history":[{"count":1,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1458\/revisions"}],"predecessor-version":[{"id":1461,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1458\/revisions\/1461"}],"wp:attachment":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1458"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1458"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1458"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}