You may not realise it, but if you are new to running you have a huge advantage over experienced runners. Those who’ve been training for years have to work really hard to find improvements, but if you’re just starting out, following these beginner running tips will lead to big gains week on week, doing wonders for your running mojo.
■ Trainers: The only piece of essential kit, but choosing the right pair can be a bit daunting. Finding the most comfortable pair of trainers for you will help to keep the injuries at bay, so make sure you try on lots of pairs and don’t be bullied into buying a certain brand just because the shop assistant says they are right for you.
■ Commitment: Improvements will come fast, but only if you are consistent. Decide how many times a week you can fit in around your lifestyle and stick to it. In my opinion, a minimum of three runs a week is needed to see those big improvements.
■ Time on feet: There is no point going for a run, sprinting for two minutes and then crawling home exhausted. Use a run/walk strategy, if necessary, but make sure you are exercising for a minimum of 30 minutes to get a good, effective aerobic workout.
■ Eating habits: You don’t have to be a saint when it comes to food but it is important that you get a good balance of protein, carbs and healthy fats. Consume some protein and carbs as soon as possible afterwards. Nothing complicated – a chocolate milkshake will do.
■ Mixing it up: Make your runs more interesting by varying your pace and distance across the week. Speed sessions aren’t essential early on, but make sure you have more than just one gear!
top tip: shoes wisely
Listen to the manufacturers and you need a new pair of trainers every 400 miles; listen to your thrifty friend and unless you can see your toes sticking out the end, they are still good to go. Everyone wears through trainers at a different rate: look out for a loss of support around the heel, a squishy mid-sole or a lack of tread. If you aren’t sure what they should feel like, pop into your local running shop and try on a new pair to compare the difference. If the old ones feel “dead”, it may be time to get the wallet out!
