TIPS FOR STARTER RUN­NERS

Life & Style Weekend - - MAGAZINE | BIG READ -

1. Make a time for it and try to be con­sis­tent. You need to cre­ate a habit so that ex­er­cise be­comes part of your rou­tine rather than you draw­ing on willpower to make your­self do it.

2. Get walk­ing. Your bones, mus­cles, ten­dons and fit­ness need a base so you can progress to run­ning without in­jury.

3. Start to in­tro­duce short in­ter­vals of jog­ging and build up to where you can run for 10 min­utes, then slowly in­crease the time you jog. Do this over a pe­riod of weeks. You should be able to talk while you run. If you’re gasp­ing for air, slow down.

4. Be guided by ex­pert ad­vice but lis­ten to your own body. Pat Car­roll says many of his run­ners started from scratch with the Couch to 5K run train­ing app.

5. When you feel ready, start at­tend­ing your near­est parkrun – free weekly 5km timed runs in parks around the world, open to run­ners, walk­ers and run/walk­ers. Dani Byrnes says these events are also a great place to meet other run­ners.

6. Run in a nice place, along a wa­ter­way, the coast­line, a scenic track and en­joy your sur­rounds.

7. Run with a friend or join a run­ning group for sup­port and en­cour­age­ment.

8. Grad­u­ally ex­tend the time you run to build en­durance but don’t push your­self. In­juries come from go­ing too hard too soon.

9. If you’re the type, set your­self a goal, a dis­tance or a time to achieve, an event to train for, etc. If that’s not your style, just keep run­ning.

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