Be­gin­ners: Jo Pavey’s Tips To Get Started

Runner's World (UK) - - In This Issue - BY JO PAVEY

If you have not run be­fore, don’t worry

It may feel a lit­tle daunt­ing at first, but it should also feel ex­cit­ing to be em­bark­ing on your new run­ning ad­ven­ture.

To start with, make sure you've got a de­cent pair of run­ning shoes to cush­ion and sup­port your joints. Plan how you are go­ing to fit your new ex­er­cise rou­tine into your busy home and work life. Build up your fit­ness grad­u­ally. If you are new to run­ning, it’s best not to run con­tin­u­ally to be­gin with – don’t run ev­ery day, so you have time to re­cover.

Start by run­ning and walk­ing – go­ing out for 20-30 min­utes (run for two min­utes, walk for a few min­utes, then re­peat for the du­ra­tion). Then grad­u­ally build up the time you spend run­ning. Take it easy dur­ing the run­ning parts, as your body needs to adapt to the im­pact and mus­cle de­mands of run­ning. It’s good to run on softer sur­faces, such as trails, when pos­si­ble.

If you want to boost your fit­ness more quickly you could do some cross-train­ing on non-run­ning days, but still en­sure you take a day off. Run­ning should be en­joy­able so plan some nice routes and per­haps make it so­cia­ble by join­ing a be­gin­ner’s group, or try a Parkrun.

To boost your mo­ti­va­tion, set your­self a long-term goal, such as com­plet­ing your first 5K race. But re­mem­ber to be patient – your main aim should be con­sis­tency. Lis­ten to your body and be guided by it; if you feel un­usu­ally tired or de­velop a nig­gle, take a rest day. Make sure you have a good diet, with ad­e­quate pro­tein, car­bo­hy­drates, healthy fats, and fruit and veg to help your body re­cover and pre­pare for the next work­out.

TRAIL MIX Run on more for­giv­ing sur­faces as of­ten as you can

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