Check In With Your Doctor
If you haven’t exercised for years it’s best to get some medical advice first. Get a thumbs up from your doctor before you lace up your shoes.
Get some good running shoes (and don’t forget your sports bra). If possible seek some advice from a specialist store. You can start running in any loose clothing but good shoes are essential.
Find A Buddy
It’s so much easier to stay motivated when you’re running with friends. Find a buddy or join a club that welcomes beginners. It will definitely help.
Take It Slow
No-one becomes an amazing runner overnight and running too much in your first few weeks is a dead cert for getting injured.
Start by warming up for 5 minutes with a brisk walk. Then alternate 1 minute running with 1 minute of walking at a fast pace for no more than 20 minutes at a time.
Running in the heat can be really taxing when you’re a beginner. Carry water and take things slow!
Okay you’re trying to get fit! But if you start by running everyday, your body will hate you. Stick to running alternate days until you’re used to the new regime. Your body will adapt to running – just give it a bit of time!
Build Mileage Gradually
The rule is no more than a 10% increase in mileage every week. Build your mileage gradually and don’t get carried away.
Set A Goal
Starting off with a goal will make a big difference to your motivation. Follow the Couch to 5K programme. Find a 5K race 10 to 12 weeks ahead and enter!
Finding ways to stay motivated is really important when you first start running. Running can be hard to start with! Read my tips to make running feel easier. Exercising at the same time every day can help. Make running part of your daily routine and let me know how you get on!