TIPS FOR STARTER RUNNERS
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.