Girls Guide to Getting Started in Running

Don’t let memories of school cross country put you off running forever. Women’s fitness expert Lucy Wyndham-Read explains what running can do for you and how easy it is to get started. 

Running really is the most fabulous exercise for women - it targets all those areas we're keen to keep sculpted and lifted, plus it's fantastic fun. I know some of you might not believe that right now, but it's surprisingly enjoyable once you get into it. Running has to be one of the easiest exercises to take up, it's free to do, and leaves you looking and feeling younger, and glowing with vitality.  

 
So, if you want a firmer bottom, flatter stomach, toned upper body, long lean legs and amazing skin then running is most definitely for you. Follow these top tips to get you started:

 

Avoid the all-or-nothing approach. If you put on your trainers head out the front door and sprint off within 100 metres will find you are out of breath and disheartened. Running is all about building up slowly and you will very quickly find that each time you can run that little bit further. As you grow in confidence you will feel increasingly fit and empowered.

Find your own natural running pace. While running fast will tire you out too quickly, slowing down too much will feel unnatural. Try to relax in to your run and find your own natural rhythm.

Get the right kit. One of the best things about running is that it is so easy to get started. The only essential pieces of kit that you need are a good pair of well cushioned trainers and a sports bra is also a must as this prevents any sagging in the connective tissue that supports the bust.


Sign up to a local 5k. If you’re new to running a great way to keep you motivated and committed to your new lifestyle is to sign up for a 5k event like Tesco and Cancer Research UK’s Race for Life. Not only will it give you something to aim for with your training but the fantastic atmosphere on the day will really spur you on to stick to your exercise plan after the event and set your sights even higher.

Make it social. Another brilliant way to keep your running routine interesting is to become a socialite runner and get your girlfriends to join you as it is a great way to have a girly gossip while you encourage each other to stay fit.

This simple six week running plan is a great way to gradually build up to a 5k distance – you’ll be amazed by how quickly you see results.

Week 1: 12 minute training session and you should aim to do this four times. Simply walk for two minutes, then run for two minutes and repeat this three times.

Week 2: 16 minute training session and you should aim to do this four times. Simply walk for one minute, then run for three minutes and repeat this four times.

Week 3: 24 minute training Session and you should aim to do this four times. Simply walk for one minute, then run for seven minutes and repeat this three times.

Week 4: 16 minute gentle run, aim to do this four times.

Week 5: 20 minute gentle run, aim to do this four times.

Week 6: 25 minute gentle run. Aim to do this at the beginning of the week, then rest so by the beginning of your 5k event day you are raring to go!

Tesco and Cancer Research UK’s Race for Life urgently needs more women to sign up to an event this summer to help raise vital funds for life-saving research into all cancers.  For more info and to sign up visit www.raceforlife.org

 

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