Think running is a step too far? Not sure how to put your best foot forward? Alice Whitehead gives you a head start with tips and tricks from the running experts…
“Start slow,” says running coach and champion Karen Weir (runwithkaren.com). “Running is a weight bearing exercise and even fit people need to get muscles conditioned to running to avoid injury.” Fitness trainer Marianne Clark, agrees, and says focus on building cardio fitness and stamina, not speed. “You should be able to hold a conversation while you run and if you can’t, slow down.”
“Don’t go out there in the first week and give Mo Farah a run for his money!” adds world-record marathon runner Fiona Oakes. “̒Regular and realistic’ is my mantra. Have attainable short, medium and long-term targets that are not just based on what you can do physically but what your work and social schedule permits. Running is about your mental ability and achievement too – listen to what your body is telling you.”
And don’t be afraid to rest. “Allow for easier, recovery weeks every three to four weeks as this will help reduce risk of injury,” says running physiotherapist Tom Goon (thephysiorooms.com).
Treadmills are a great way to get going because the cushioned belt provides more support, but once you’re feeling more confident (or bored of four walls) – add variety. “You can get just as fit on a treadmill as running outdoors – and they’re great for interval and speed training – but outdoor running promotes a natural stride and pace,” says Clark. “Outdoors there’s also variety – terrain, surroundings, weather etc – as well as added vitamin D! Try off-road grass or trails, which are more forgiving underfoot but more challenging because of the uneven surfaces.”
That first few minutes of a jog can feel anything but a fun run – even for experienced runners. “Some people describe it as ‘running through treacle’, says Clark. “It takes time for your cardio system and muscles to warm up, and this will continue regardless of your experience.”
“Running is uncomfortable and may not get any easier – but that’s okay!” adds Weir. “Beginner runners think it should be effortless but you should find ways to embrace the discomfort. Just think about how amazing you’ll feel at the end, for example.”
“A decent, well-fitting running shoe, properly fitted by experts, is a must for a run,” says Weir. Fiona Oakes agrees. “Most good shops will do personalised gait analysis, which detects things like over or under pronation, cushioning and shock absorbency, and the best style for your discipline, distance and terrain. A good, well fitting pair of socks will provide extra cushioning and blister prevention, and a well-fitting sports bra is highly recommended!”
While everyone’s technique is different, follow Clark’s five-point guide to improve your style:
Whether its off-road, on-road, mud runs or obstacle races, there’s an event for every ability. Start with these entry-level events:
“Once you’ve built up your basic fitness, challenge yourself,” says Clark. “Build up speed, extend the distance and find challenging terrain.” Run coach Karen Weir recommends joining a running club. “It takes courage to do this but they are very welcoming. Try Run Together (runtogether.co.uk), which offer informal groups across the UK,” she says. “It’s much easier to stay motivated if you’re surrounded by like-minded people and make it a social event.”
Try sports coach Marianne Clark’s eight-stage walk-run plan, which will see you running for 30 minutes in no time!
1. Run 1 min, walk 90 secs x 12 (12 mins run, 18 mins walk)
2. Run 2 mins, walk 90 secs x 8 (16 mins run, 12 mins walk)
3. Run 4 mins, walk 90 secs x 5 (20 mins run, 7.5 mins walk)
4. Run 6 mins, walk 90 secs x 4 (24 mins run, 6 mins walk)
5. Run 8 mins, walk 60 secs x 3 (24 mins run, 3 mins walk)
6. Run 9 mins, walk 60 secs x 3 (27 mins run, 3 mins walk)
7. Run 5 mins, walk 90 secs, run 10 mins, walk 90 secs x 2 (30 mins run, 6 mins walk)
8. Run 15 mins, walk 90 secs x 2 (30 mins run, 3 mins walk)