New to running? Tips to get you going
With the number of marathon participants around the world growing every year, running is an increasingly popular physical fitness activity. But if you’ve never run before, you need to ease yourself into it. Here’s answering some frequently asked questions:
Can you start at any age?
Yes, it’s an endurance sport in which you will make progress, whatever your starting point.
Are there any medical reasons not to run?
Even with health problems, running is often possible. You may need to adapt it to your condition. If you plan to be a regular runner, and take it beyond a leisurely jog, consult your doctor if you’ve been inactive for a while.
How often is best and how can I avoid injury or giving up?
First, you need to set yourself a reasonable target. Your running plan must also take account of what you can do and what you would like to do. Start by walking, then picking up the pace and gradually introducing short bursts of running of lowto-moderate intensity. As a beginner, you could start with a 30-minute session once a week, then increase the number of sessions to twice then three times a week. But if you experience unusual discomfort, chest pain or breathlessness which does not calm down at rest, stop and see a doctor.
Do I need to have practiced another sport and should running be supplemented with another sport?
No, if you’re already used to walking, you should be fine. Ideally, combine running with muscle-strengthening exercises for the legs and core, to protect your joints.
Any advice about good running shoes?
Good running shoes should not be too heavy, and the sole should not be too thick, so that the foot can move naturally and feel the ground underneath. Opt for a classic-shaped nonfashion pair that’s slightly bigger than your usual size, but not so much that your feet are slipping inside.