Ten Top Tips For Runners
- Start gradually and build up
Plenty of new runners get carried away and try to do too much running too soon. This can lead to disappointment, loss of enthusiasm and possibly injury. If you want to be able to enjoy running for a long time, start out slowly and build up. Consistency is the key to success. - You may need to check with a doctor or a physio before you start running
You should get a medical check up if you are unused to a lot of exercise, or if you may be in danger of having a heart condition which could be activated by running. Use your common sense: if in doubt, see your doctor. Never run through pain and if you feel overly tired or seem to be picking up more infections than usual whilst on a running programme, go and see your doctor. - Keep a running log
A running log is a place where you record each run. A log is superb for motivation. It also provides useful information which you can use as you improve, to see what works in particular for you. You can use a pen and notebook, your personal organiser, or a spreadsheet on your computer. - Set yourself a target
It helps to have something to aim for. This could might be running a race, or losing some weight. Make sure your goal is something achievable. If your goal is to run a marathon, you might want to set yourself some milestones, such as completing a half marathon, on the way. - Stretch
Stretching should be done before and after a run as it makes muscles more flexible and reduces the chance of injury. - Get decent running shoes
One of the benefits of running is that you do not need to spend a fortune on basic kit. The one essential item is a pair of running shoes, and you should not cut back on your spending on getting the right pair for you. Go to a specialist running shop, not a general sports store for a personalised shoe fitting. If you are a woman, you also need a decent sports bra. - Run with other people
Despite what most people think, running is a very sociable activity and running with others gives you an opportunity to have a chat about all topics including running. - Run safely
Take responsibility for your own safety. Research (in the US) shows that most accidents involving vehicles and runners are the fault of the runner, not the driver, keep aware of what is going on around you. In winter run in built up and well lit areas. Let someone know where you are going. If possible carry a personal alarm. - Drink lots of water and eat properly
Runners burn up more energy than non-runners, both whilst they are running (at about 100 calories a mile) and afterwards. So you need to eat more, and you need to consume more of your calories as carbohydrate. You also need drink plenty of water. - Enjoy running
Don't let running become just another stress in your life. Don't set yourself such a rigid or time consuming timetable that you struggle to achieve it. Give yourself rests - a day a week, and month each year - when you don't run at all.
