So you've decided to start running? Well congratulations, you've chosen a fantastic way of keeping fit and healthy as well as joining one of the friendliest communities you could hope to find. You've probably got a few questions about getting started, so The Running Bug spoke to personal trainer and marathon runner Simone Dailey to help get you underway.
How often and far should I run?
Everyone is different but the important thing is to work with your body and not run it into the ground. Running, like any sport, requires time and effort to see development so take the view that this is going to be a long, gradual process. If you want a target when you're starting, try and do three 20 minute runs a week at a light pace you feel comfortable with. Even if you're just going faster than walking speed that's a good start.Try and get this consistency for at least three or four weeks and when you're ready to move on try using one our 5k beginner training plan. "There's a big difference between 3k and 4k when you start running - the same as the final mile of a marathon for a more experienced runner - so don't judge yourself on distance straight away," says Simone. That way, even on a bad day you can be satisfied you've achieved a realistic goal and, as your fitness improves, you can increase the time and distance of your runs.
How should I warm up?
Simone recommends doing a dynamic rather than stretch-based warm up. There is no compelling evidence that static stretching before running actually reduces the chances of picking up an injury, but dynamic movement before you run is a good way to get your body warm and loose before running.
"Start with a five minute walk and then do some dynamic stretches like lunges and leg swings before you start running," says Simone. Remember that while static stretches before the run might be ineffective, stretching for ten minutes at least afterwards is an important part of the recovery process so gently stretch out the calves, quads and hamstrings after you've finished your run.
Should I worry about how I'm running?
"When you start running try not to think too much about form ," says Simone. If you've chosen the right pair of running trainers then you should be getting the support you need so it's really a matter of making sure you're comfortable rather than overcomplicating by thinking about your running style. Don't overdo it, just keep a nice relaxed, upright stance and take comfortable strides.
Don't be afraid to stop!
Never be afraid to stop running. Walking is still great because it's increasing your heart rate. "If you need to stop for five minutes that's fine because you can start again with more energy," says Simone. "Remember, no one is going to break their PB every day and every run is different. We all have good and bad days."
I'm out of breath, should I be worried?
"Except in extreme circumstances, the body won't let you stop breathing so don't worry about it. The shortness of breath is due to your body not being used to exercise," says Simone. If you haven't run before then you're going to be breathing hard and, while you will be able to improve your fitness so running becomes easier, being out of breath is part of running - you can always push yourself harder!If you're an asthma sufferer then make sure you take an inhaler with you. You should also be aware of the signs of a heart attack:
If you get these symptoms stop and call 999 immediately. "Paramedics would much rather be called out to find out that an honest mistake has been made than be called out when it is too late to save a person's life," according to nhs.uk.
Will running help me lose weight?
Yes, but only if you balance your exercise with the right diet and don't gorge on the chocolate doughnuts when you're finished!If you're starting running to lose weight then try running in the morning because that's when you can kickstart your metabolism and get the most benefit over the course of a day. Bear in mind though that it takes time for the body (as well as the mind!) to wake up, so ideally have a light breakfast such as porridge at least an hour before going out. If you're on a tight schedule have a pomegranate/carrot juice or a handful of nuts or raisins before running. We've got more nutrition advice and a seven day diet plan for runners here.
Should I use a treadmill or run outside?
There are benefits to both:
Treadmill running
Outdoors
Overall: Choose whichever you feel comfortable with to start off with as you'll be doing yourself good either way. The most important thing is to get running!
What gear do I need?
You don't need much to get started, just some loose, comfortable clothes, but as Simone says, 'The single biggest factor when starting running is getting the right shoe.' To find out more about choosing running shoes that best suit you click here.Simone Dailey is a personal trainer at Lomax Bespoke Fitness Nutrition & Wellbeing. If you're interested in getting help starting to run or for personal training information email thelomaxway@lomaxpt.com or visit www.lomaxpt.com
Thanks to Run Bike H2 where this interview took place. Run Bike H2 is a gym for runners and cyclists and SPIN® providing a fitness and commuter solution. Complete with luxury showers and changing facilities, bike parking and servicing, SPIN® studio, gym, running club, Personal Training and Sports Therapy, the club offers Membership & Pay As You Use tariffs.
Related links
How to Move From Walking to Running
Five Top Tips on Running for Weight Loss
Run Your First Race in Six Weeks
Choosing Your Running Shoe
Why run? 10 Healthy Reasons
Great guide article on how to start. I've used something similar when I started a few years ago. Now I'm doing marathons, that require quite some preparation.
Another great site for starting is www.fromthecouchto5k.com, really good resources!
Happy running, Carrol