Tips for new runners

Tips for new runners

If you haven’t exercised for a while, chances are you may not have any suitable clothing. Don’t let this be an excuse – once you have the outfit sorted, you’re far more likely to feel motivated to get out there and use it.

For this, you need a pair of running shoes. Shop around and find sales staff with some technical knowledge, and running socks can also reduce your risk of blisters, so keep in your mind.

Warming up and down

To start running please includes a five-minute walk at the beginning and end of the session. Never just go out the front door and start running, make sure you go through the preparatory brisk walking stage. As for stretching before a run, opinion is divided on whether this is necessary or even helpful. For a warm-down, the worst thing you can do is stop running and immediately sit down, so keep walking until you’re fully recovered.

During cold weather you need to put on an extra layer of clothing, as this will stop you getting cold.

How to run
The good running technique will support make your runs feel less tiring, reduce your risk of injury and, ultimately, be more enjoyable. Avoid striking the ground with your heel or your forefoot first. Landing in the middle of your foot is the safest way to land for most recreational runners. Your foot should land below your hips – not right in front of you.

Eating and drinking
It is very important to have energy for your run, but don’t overdo it. Avoid having a large meal within two hours of your run. You need blood to be in your muscles, not your digestive system. You can intake light snack like banana before running.

As for water, provided you are drinking enough throughout the day, this should not be problem. Some people like to have a water bottle with them while running. If you’re thirsty, drink – just not too much.

Finding time and staying on track
If you have decided to take on the challenge of running, you are probably making a commitment to becoming more active. This is great and is so important for your health, but making a change like this will require effort and dedication.

"When you decide to start running, you need to examine all the potential barriers that could get in the way and work out in advance how you’re going to deal with them.

"Running with a buddy can really help. Family members need at least to be supportive – it would be fantastic if they can buddy you and come along for a run."It also says it's important to accept in advance that you will encounter setbacks in your journey.