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How To Start Running

Posted on 28th December 2017 by

So, you’ve read about the benefits of running, you’ve got some trainers, where do you start?

It’s the time of year when many people turn their attention to taking up a new activity or setting a new fitness goal, and running is a common one!

Here’s some top tips from our Sports Therapist, Tom.

If you’ve never run before, don’t let fear of the unknown stop you. Make it easy by following these few steps.

  1. Only start running once you have spent at least two weeks (or are already comfortable exercising regularly) walking or doing another form of exercise for about 30 minutes a day, 5 days a week. This will help increase your overall activity in preparation for running.
  2. Begin with walk:runs. By adding short bouts of running in to your regular walks you’ll feel stronger, run further and help stop injuries developing. There are lot’s of apps and programmes out there to guide you on this. Eastleigh Borough Council are also starting a Couch to 5k programme as part of their ‘New Year, New You’ initiative. It starts on 17th January 2018 – find more information here.
  3. A good starting point is adding one minute of running for every four minutes of walking, gradually increasing your running time until you are running for twice the amount of time that you spend walking.
  4. Buy a decent pair of running shoes and replace them every 300-500 miles. Worn out shoes are one of the leading causes of injuries amongst runners. Visit a specialist retailer who can analyse your running technique such as Up & Running, Alton Sports or Alexandra Sports.
  5. Set yourself a goal – time or distance, or an event such as a Parkrun.

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