How can I get started in running? (6 of 10)

Not everyone is designed to be a runner- some of us are built more for speed than we are for distance! That being said, if you want to start running it is important you go about it gradually so as not to risk getting injured early on in your running career.

Firstly, make sure you have a good pair of supportive and shock absorbing shoes. You don’t have to spend a fortune on running shoes but buy a pair suited to your running style, anticipated weekly mileage and your bodyweight – the heavier you are the, the more cushioning you’ll probably need.

Next, plan some easy routes. Start with some short flat routes that don’t take you too far from home. Make sure they are well lit if you will be running at night and that the surface is even so you don’t have to worry about dodging potholes very few steps.

Finally, make sure you have some appropriate running clothing. If you are going to be running at night be sure that you will be seen by motorists and other road users. Clothing with reflective strips is a good idea. Also, bear in mind you may start out feeling cold but warm up as you run so make sure whatever you wear can be easily vented so you don’t overheat.

If you are very new to running, I suggest you start by alternating between 1 minute of running and 2 minutes of walking for 15 minutes and build this up over a number of weeks. Gradually cut back on how much time you spend walking until you are able to run for 15-20 minutes without stopping. Once you are able to run this long, slowly increase your running time by adding 1-2 minutes to each run but be careful not to increase your daily or weekly run duration by more than 10% as you may develop an injury if your try to progress too fast.

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