Top tips for beginner runners

Your running training:

Stage 1

• Ensure you warm up, do some stretching, and cool down for every run.

• Don't try to do too much training too soon. Begin very slowly and keep in mind that if you can't have a conversation when you're out running, you are training too hard.

• Don't be concerned about whether or not you are doing enough running - simply go out and establish a routine to begin with. After around a month of training, your consistency will make your runs start to feel like a habit.

Stage 2

• After the first few weeks, think about seeking the help of a professional. Try to find a recommended personal trainer who can help to progress your running training at the best rate for your needs. If you're not a member of a gym then find a freelance trainer who can come out to your house. Hiring a personal trainer doesn't have to be very expensive - after a couple of visits they will be able to create a programme for you and show you various running techniques.

• Set yourself a running goal! This can be great for giving you more motivation. As a beginner it's best to start off with a 5k race as your first goal.

• Alternatively, you can download a running training plan created by a professional trainer to get yourself started.

Your running shoes
Trying to buy a pair of running shoes is often a daunting task for beginners. There are hundreds of pairs available to purchase and unfortunately you can't simply buy a pair that feel good and look trendy. Here are our top tips on getting the correct pair for you:

• Don't choose your running shoes on the basis of their colour. Prioritise fit, feel and function over the colour of the shoes.

• Don't automatically purchase the running shoes your friends run in, as these may not be the best option for you.

• By all means listen to advice from a trustworthy and knowledgeable sales person, but make sure you understand why you need the product available. Also, only buy a pair of running shoes after you have tried them on and walked around a little in them.

• Ensure your feet are kept dry during your training by purchasing running-specific socks. These will help to prevent blisters forming due to moist or sweaty feet.

• Gait analysis will give you details about how you run. You can use this to influence your footwear purchase, learn about where your technique can be more efficient, and understand what preventative maintenance is required to prevent injury.

• Thinking about getting footbeds? These can be used to enhance the support that your shoes offer and can aid knee, back and hip alignment when you run.

Your running clothing
As a running beginner, two of the first words to add to your clothing vocabulary are 'wick' and 'wicking'. These describe how a fabric deals with the moisture (i.e. sweat) that your body creates. A decent piece of running clothing should transport moisture away from your body towards the external environment, so that even during intensive sweating you are able to feel comfortable and dry. The item of clothing must also have the ability to regulate your body temperature - although this doesn't mean it will come with a 'hot' or 'cold' setting that you can turn on and off at your convenience! Ideally, layer your clothing as well, so you are able to adapt to the weather if it changes during your run.

Your running nutrition

• To start off with, you won't need to make whole scale changes to your current diet. As your training increases, though, the additional exercise will place extra nutritional needs that your body requires. You will need to provide your body with the correct, nutritious and balanced diet to give it all the necessary nutrients it requires to help you to exercise at your optimum level of performance.

• During training your working muscles will use stored energy, and the two main fuels your body will have stored up are fat and carbohydrate. Your body's carbohydrate reserves (glycogen in your muscles) will be limited, but your body's fat reserves will be less limited. When you get tired it is often because the glycogen reserves in the muscles have depleted.

• Carbohydrate is the most necessary fuel for someone who is a beginner to running. Carbohydrate is stored in your muscles as glycogen. To make sure you continually have enough energy you will need to top up your glycogen stores each day. A great way to do this is to eat a high-carbohydrate, low-fat snack or small meal 2-3 hours before exercising, as this way your stomach will have time to empty sufficiently before exercise. Begin refuelling your glycogen stores immediately after you have finished your physical activity - how much fuel you need depends on the amount of time you were exercising.

• It's essential to drink adequately before, during and after each run. Waiting until you feel thirsty is not recommended, as you'll have become dehydrated by then.

• For the majority of active people, eating a wide selection of foods from the five major food groups in the Balance of Good Health (see the image below) will ensure you take in an adequate amount of all the essential nutrients needed by your body. Note that there is no evidence to suggest that extra vitamins and minerals on top of this will improve your performance.

 

 

Preventing injuries
Many runners start out with the best of intentions, only to become injured a couple of weeks after they begin their training programme. This will usually be an unnecessary setback that could have been prevented - or at least the risk reduced - by taking some simple precautions. These include the following:

• Make sure you are training in the correct running shoes for your weight and running style.

• Always thoroughly warm up before you train. Your warm up should leave you a little sweaty and your body prepared for the subsequent activity.

• Incorporate correct and adequate amounts of stretching into your training programme, including one session (minimum) of stretching that is not included in your running sessions.

• Don't be tempted to run too quickly and for too long a distance before your body is prepared for it, as overloading your tissues may lead to injury.

Seek advice regarding your correct running posture and any imbalances in muscles that you may have. It's more straightforward to prevent injuries than it is to treat them once they have occurred. This will also mean that you won't need to have time out from your fitness schedule to recover, and will spare you any pain!