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5 Top Running Tips – New to Running

Number 1 – It is Good to Walk

Walking should be an integral part of your New Years running resolution. If you are new to running it will go a long way to avoiding any early injuries while your body adapts to the new stresses and loading that can affect new runners. We want you to enjoy getting fitter. I suggest something along the lines of run 1 minute then walk 1 minute for 20 minutes to start, as you progress and feel comfortable with this then move to 2 minutes running and 1 minute walking. Gradually increase the time until you are running for 20 minutes, this should take about 4-6 weeks depending on your fitness levels.

Number 2 – Run for Time

This is so important, especially if you have a race planned. Never train by mileage train by time, as above to begin is great. This way you are working in the zone you body is comfortable and will control your progression, again it is about avoiding injury and enjoying your new fitness regime.

Number 3 – Listen to your Body

In the technological age we have become reliant on a computer to inform us of our progress through a session. Particularly at this point in the year and your training put the watch, the heart rate monitor and all anther gadgets away – you need a simple devise to record the time, a watch. Enjoy your runs, take in the area around you and most importantly listen to your body. It will tell you how you are going – if you need to stop then stop and walk. This will be crucial later on in the year if you move to running some 5 or 10km races as it will help you pace yourself.

Number 4 – Pick Your Feet Up

Starting out in running can be tough on the lower limbs, and is greatly affected by the fact so many of us sit for long periods of our day now. You will start running slowly, even if it is for short periods of time, therefore pick your feet up! It is important not to push through your calves, causing you to bounce or overload the calf muscles. At this early stage thinking about lifting your foot up off the ground a little earlier will prevent you getting into bad habits now that will be hard to change later.

Number 5 – Remember Your Strength Work

Although running has a wonderful feeling of being free and outside you need to some of the other work to gain the maximum benefits. I am not talking about going to the gym to lift weights, some simple planks, side planks, single leg squats and a few double leg side jumps will be enough at the end of the run to build a stronger runner in the future. Start now as it will hold back your progress later.

Remember running is a hugely technical activity or sport so by getting some of the basics in place early you will enjoy it all the more later on. Enjoy.