W

NE

Everything you need to know

to get started with running Over
200 tips
inside

Nutritional advice
The latest kit and gadgets
Tips on health, safe running and avoiding injury
 Welcome to
Running
Running is an obvious choice when looking for ways to get fit and lose weight, or you
just want a new hobby. After all, it’s cheap to take up, requires minimal kit and burns
calories fast. However, it can be daunting when you are first starting out, which is where
this book comes in. Here, we have compiled all of the essential advice that you need to
know to start running today. We look at everything from nutrition and hydration to what
to wear, as well as how to train properly, the best ways to prevent injury, why you should
enter a race and losing weight safely. The book is divided into specific sections, so that
you can find exactly what you need to know at a glance. This Fifth Revised Edition brings
with it an updated kit section, advice based on the latest nutritional research, and closer
look into hyped territories such as sports nutrition, smartwatches and fitness bands.
We’ve also included a collation of the perfect complementary classes for runners, and
discover what it takes to partake in the increasingly popular obstacle runs and so-called
‘mud runs‘. We hope that this book not only encourages you to start running, but also
to keep it up and strive to achieve new goals. Once you get the running bug, there is no
going back.
 Running
Imagine Publishing Ltd
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The publisher cannot accept responsibility for any unsolicited material lost or damaged in the
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Running for Beginners Fifth Revised Edition © 2015 Imagine Publishing Ltd

ISBN 978 1785 460 630

 10

Learn to avoid injuries

44
Getting started Health & fitness
10 Top 20 tips for Training
new runners
Everything you need to know
34 The benefits of running
How running helps your health

16 Essential kit
The basic gear you need
40 Are you fit to run?
Make sure you are ready to run 64 Types of training
Add variety into your running

18 Walk/run technique
Start slow for the best results
44 Prevent injuries
Advice for staying healthy 70 Perfect running form
Make sure you are running right

20 Warming up and 46 Nutrition for runners

How to eat the best foods 72 Indoors vs outdoors:
which is best?
cooling down The treadmill or the road?
Why these are so important
48 Importance of carbs
A runner’s best friend
74 Other exercises to
22 Stay safe on the road
Make sure you dress to be seen
50 Sports nutrition
What’s the benefit of sports products
complement running
The best cross-training for runners

24 Beginner’s advice for

nutrition and hydration
aimed athletes and runners?
78 Interval training
Add in different-paced running
Eat right for running results
52 Beat the bulge
Top advice for weight loss results
80 Post-injury running
26 Fit running into your life
Even with the busiest of schedules
56 Surfaces
Getting back to health

28 Common
Where you run can make a big impact
82 Overtraining
and the risks
running injuries
What to watch out for 58 Running for women
Tailored tips for female eyes only
Don’t fall foul of this common issue

30 Running communities
Make new friends and share stories 60 Running for men
Tailored tips for male eyes only
84 How to properly
recover after a run
The right way to rest

6 Running for Beginners

 88

118
Essential running gadgets
Racing
Essential gear
88 Racing for beginners
Enter your first race today
118 Running gadgets
Which ones do you need?
94 Follow a training plan
Meet your target race goal
122 Smart watches
Is this new trend for you?
96 The next phase
of racing
Progress form 5K to 10K 124 Running apps
The best ways to track your runs
Inspiration
98 Going the distance
Prepare for a half marathon 126 Trainers
A good trainer is a runner’s saviour

100 Can I run a marathon?

Marathon training for beginners 128 Men’s trainers
The best shoes for your feet
146 Coastal paths
Marvel at coastal paths on a run

102 Prepararing for OCR

Are you ready to get muddy? 130 Women’s trainers
Options whatever your budget
148 Off-road trails
Abandon the tarmac for a great run

104 Staying motivated

The best tips to keep it up 132 Tops
Tees, tanks and long sleeves
150 Muddy forests
Get ready for your first OCR!

106 First race tips

Get ready for the finish line 134 Bottoms
Running tights and shorts
152 Steep inclines
A perfect stamina exercise

108 Being prepared

Be safe and ready for your race 136 Jackets
Keep warm in winter
154 On the beach
Challenge the calves with soft sand

110 Pace your race

How to make sure you finish 138 Accessories
Essential extras for your run
156 Country scenes
Enjoy rural England on a run

112 Running for charity

Combine running with a cause 140 GPS watches
Monitor your pace and distance
158 Setting a challenge
Find a location that pushes you

114 Different race types

Try something a bit different 142 Where to buy
Monitor your pace and distance
160 Early risers
Get your miles at the crack of dawn

Running for Beginners 7

 Getting started

26
Discover how to
fit running into
your life

Getting started
All you need to know to get out running today, with advice on
kit, nutrition, stretching and preventing injury from the outset

10 Top 20 tips
Everything you need to know 28
Understanding
16 Essential kit
The basic gear you need common injuries
18 Walk/run technique
Start slow for the best results

20 Warming up and
cooling down
Why these are so important

22 Stay safe on the road

Make sure you dress to be seen
20
Learn how to
24 Beginner’s advice for
nutrition and hydration
Eat right for running results
warm up and
cool down
26 Fit running into your life
Work around the busiest of schedules

28 Common injuries
What to watch out for

30 Running communities
Make new friends and share stories

8 Running for Beginners

22 Stay s 24 tFoingidvethyeoubesenterfoods
when rafunening lp gy
Essentialsttairptsedto he
10 you get

18
Use the walk/
run technique to
build up slowly

Running for Beginners 9

 Getting started

Top 20 tips
for new runners
Ready to give running a try? Here are our top tips for beginners

C
ongratulations, you have made the pain means that you need to stop running,
decision to start running! That’s the but only you know how much pain you are in,
hard part over and done with. It’s and whether you can keep running through
tempting to get straight out and it. Also, look out for the signs of overtraining
start running today, but there are a few things (see page 44 for more), such as tiredness, lack
that you need to bear in mind first, as we will of motivation, lack of sleep, loss of appetite, etc.
show you here. These are all messages from your body
to take a break. When you are ready

01 Start slowly
It can be hard to rein in your
enthusiasm when you first start
to run again, your body will let you
know that too.

running, but it pays to start out slowly, whatever

your current level of fitness. Running exerts a
lot of impact and stress on your body, and if it
is not prepared for it, you may suffer from injury
and/or a lack of motivation. Don’t feel that you
04 Have a plan
Running, like any
other hobby, takes
planning to fit it in. Life is so busy
that it is easy for exercise to fall
have to give all or nothing; just imagine yourself by the wayside and yet it is so Think about running
three months down the line, fitter, healthier and important. Decide how often you for a set time
happier. Take the time to get prepared, sort out can realistically fit in running and rather than a
your kit and training plan, and then you will be when you are going to do it. Add
ready to get running. this into your phone’s calendar
distance goal
or your diary as an appointment

02 Time not distance

Races are measured by distance,
so it’s common to go out and
start running in miles or kilometres. However,
new runners might find that time is a more
that you are not going to miss. Make
sure your friends and family know
how important it is to you so that they
respect that your running time is non-
negotiable, and that they need to support
motivational gauge. When you start out, try you to help you meet your goals.
running for ten minutes, and then build up by
five minutes every week, or you can work in
intervals of running and walking. See how far
you can run in a set time one week, and then
try to beat the distance the next. When you can
run for 30 minutes non-stop, then you can start
05 Use your commute
One of the hardest things about
running is actually having the time
to do it. We suggest looking at how you can
use your daily commute to fit in a run without
Pop your belonginn gs
in a ba g and ru ork
worrying about distances instead and think taking too much time out of your day. Can home from w
about preparing for a race. you run home from work with a small running
bag for you to keep your things in? Or could

03 Listen to
your body
Your body knows best when it
comes to running. If something hurts, then
that is a sign that you are overworking your
you run home from the school run, or invest
in a running buggy and have a morning jog
instead? Need to walk the dog? Turn it into a
run. By making the most of journeys that
you have to make, you will be able to
body and need a rest. Not every ache and become a regular runner.

10 Running for Beginners

06 Set a goal
Working towards a goal, no matter how small, will motivate you to keep
running. Pick a large goal, such as losing a stone, running six miles or
anything else that you want to achieve. Now, break that goal down into lots of small
steps so that you have achievable markers to aim for. For example, if you want to lose
weight, you can start smaller by saying, ‘I am going to eat well and run around the block
twice this week’, and then ‘I will run for 20 minutes non-stop by the end of this month ace
and get into my favourite jeans again’. Finishineagta r
is a gr ation
Use additiothnale tr aining motiv
to ac hieve s! body of A im to lose
your dream weight through
running

07 Walk/run
If you are completely new to
running, or exercise in general,
then start off with a walk/run program. This
involves periods of running and walking to
complete a set distance or time. If you’re already
reasonably fit, then you might only need to
walk for a short interval in the middle of your
workout, but otherwise consider starting out
with a two-minute walk, one-minute run
program or similar and increase the running
intervals over time. This will start to build
your fitness, ease your body into running and
prevent you from getting common injuries.

Running for Beginners 11

 Getting started

08 Keep a log
One of the best ways to ensure
that you stay motivated when
running is to keep a log of your progress. On
Day 1, you may only be able to run for five
its mark via achy legs the next day. To warm
up properly, start with a fast walk or slow jog
before going into your run; always cool down
with a range of stretches. Turn to page 20 for
more on warming up and cooling down.
minutes until you are out of breath, but by Day
10 you might be able to run for ten minutes
with no pain. If the going gets tough, you
can look back at those early running logs and
remind yourself just how far you have come
sine you started running. It really won’t take
10 Get the right trainers
You don’t need a lot to start
running. But the one thing that you
definitely shouldn’t scrimp on is your trainers.
We’ve seen far too many people running in
long to build up, and you will soon be running unsupportive fashion trainers, which is begging
for 30 minutes in one go and wondering what for an injury. Running trainers are designed to
you found so hard to begin with! support your foot, absorb impact and reduce
the chance of injury. Every person’s feet are

09 Warm up and
cool down
Whether you are running for 26
minutes or 26 miles, you need to put time aside
for warming up and cooling down, or you will
different, too, so what works for one runner
won’t necessarily work for another. Before you
start running, get into a dedicated running
or sports shop and ask them to analyse your
running so that they can deduce how much
Don’t forget totstinrejutcreh,d suffer the consequences! We are not just being
melodramatic – a lack of warming up can cause
cushioning and support you need. Turn to page
126 in this book for a guide to the best trainers
or you may ge pulled muscles, and not cooling down will leave around to suit every budget.

12 Running for Beginners

 11 Don’t neglect
your core
A strong core makes a strong runner.
It’s not just about getting that six-pack; the core
is your powerhouse and determines how good
your running form is. Good running form means
less chance of injury. Things like sit-ups are
traditional core builders, but consider yoga or
Pilates as a gentle way of getting a strong core,
while also helping to stretch out your muscles.

12 Strength training
Hit the gym as part of your running
routine to build up strength. Your
legs take a lot of pressure and stress when
you’re hitting the tarmac, so the stronger
they are the better. Exercises like lunges and
Get a strong squats are perfect, adding in hand weights as
core for the you progress, as are the leg standing poses in
best results yoga. Classes like circuits are good for strength
training, as well as adding extra cardio. See
pages 74-77 for inspiring exercises and classes.

13 The right kit

You don’t need the latest technical
gear to start running, but there are
definitely a few pieces of kit that you should
think about. Women should start with a
good sports bra if you don’t want everything
bouncing around, causing pain and future
sagging. Make sure that you get one for
maximum support, as your breasts will move
a great deal during a running session. Next,
when it comes to tops, avoid cotton. Cotton
will absorb your sweat, which will make you
feel cold and the material will become heavy.
Even a budget technical t-shirt will offer wicking
properties to keep you warm on a cold day and
suit your
Get the rightmtrfoairtneabrsletorun cool on a hot one, as well as staying dry.

needs for a co

The right kit can make a difference,

but it doesn’t have to cost the earth!
Running for Beginners 13
 Getting started

14 Allow for recovery

We will bang on about recovery
throughout this book! It really is
important, especially for a new runner. Even
marathon runners and elite athletes know
16 Kick the habit
Smoking and drinking will really
hinder your running performance.
Smoking makes exercise more difficult, as
you will suffer problems with your breathing,
17 Keep hydrated
Water is the most essential thing
that you need to be taking on
board when you exercise. Don’t flood your
system by gulping water down in large
the value of rest days – by which we mean and thus find it harder to progress. You won’t quantities in one go; sip water throughout the
complete rest! Your muscles need time and recover as well after exercising, either. We’re not day so that you are always well hydrated. When
energy to recover and repair. Not doing so saying you should give up drinking completely you know you are going for a run, ensure that
leaves them weak, increasing the chance of (though we do recommend giving up in the couple of hours before you head out, you
injury every time you go out for a run. Run one smoking), but limit yourself to no more than a take on a decent amount of water. For shorter
day, rest the next – that’s the simplest way to glass a night, with a couple of alcohol-free days runs, you probably won’t need to take water out
ensure that you will have a problem-free start to every week. Drinking dehydrates your body, with you, but if you do then sip it slowly during
your running hobby. which will in turn adversely affect your ability to your run. Always rehydrate when you get back
run effectively. from running.

15 Use apps
Running technology is pretty
advanced and your smartphone can
really help you out as a beginner. Have a look at
the various apps available, which include ones
Always give
yourself plenty
that give you a training program, or map your
of time to rest
distance, time and calorie burn. These save you
the trouble of logging your runs by hand, but
they are also easy to share so that you can show
friends and family how well you are getting on.

Use your phone to log your progress

14 Running for Beginners
18 Don’t run alone
Running is a solitary sport by nature,
but it can be hard to motivate
yourself to get out when you are on your own.
Recruit a friend or family member to go running
vis kit when it’s dark and always run towards
oncoming traffic if there is no pavement. Finally,
make sure that someone knows where you
are running and avoid isolated areas at night,
and plan a familiar route with shops or houses
with you, and the time will go much faster. You where you could ask for help in emergencies. If
could get your children to cycle alongside you, you can, take your phone with you in a pocket
or take the dog out for a run. Consider joining or in your hand.
a club for new runners if you need company,
as they will help you to get the most out of
yourself, as well as meet like-minded runners.
There are also online forums that are designed
to help you find local runners of a similar ability,
so it is worth checking these out too.
20 Eat right
Good nutrition is essential to all
of us, but as a runner it is even
more key. You need to be eating a healthy diet
to fuel your sport, which includes a balance
of proteins, carbs and fruit and veg. Limit your

19 Stay safe
If you go out running
alone, then you need to be aware
of your safety. When listening to music,
make sure that you keep the volume down
intake of sugar and high-fat foods, and make
sure that you eat three times a day – with two
snacks – to keep your metabolism ticking
over. Don’t try and go on to a strict diet when
running, as you need to ensure that you are
to the point where you are aware of your getting all the vitamins and minerals you need.
surroundings, and take extra care when A healthy, balanced diet will have good results,
crossing a road. We suggest that you don’t use and help you to keep on running.
headphones at all when running at night, as
you need to keep your wits about you. Make The right food will
sure that you can be seen too, by wearing high- fuel you to keep running

Take a bottle oungt wtoitenh suyoreu,

and keep sippi dr ated
you stay hy

Running for Beginners 15

 Getting started

Essential Sports bra

Investing in a running
specific bra is a very

kit
You don’t need a lot to get started
important purchase
to make. It won’t just
allow you to run in
comfort but it is also
medically advised.
Female breasts
with running. Here are the key contain no muscle, Hat
pieces of kit you need only tissue and fat, We lose a lot of body heat through our
so they need to be heads, so trap it in during the winter months
held in place firmly with a thin hat. If a hat isn’t your thing, try a

A
s a new runner, it can be overwhelming to headband wide enough to cover your ears.
see the sheer number of clothing, trainers or irreparable
stretching and
and gadgets being pushed at runners.
damage can occur.
However, one of the joys of running, is
that you can get started with just a few essentials,
making it a cheap and accessible sport.
The most important item you will need, and should
justify spending a bit of money on, is trainers. A decent
high-quality pair of specially designed running shoes
will last you a few hundred miles and make sure you
are running safely without the risk of injury. Check out
our guide to the best trainers around on page 126 in
this book.
When embarking on a new hobby, don’t rush
out and waste money on high-end articles that you
just won’t need. Buying a few essential pieces will
encourage you to go out running in your new togs,
but without the shopping-related guilt involved with
some of the very costly pieces available.
Here we show you what key items should be
featuring in your summer and winter wardrobes, but
as your skills develop so will your tastes, so keep your
eyes out for new and improved items available on
the market.
Once you have the essentials, you will look the part
and that will ultimately make you feel like a runner.
Achieving this feeling will then motivate you to keep
up your newly found passion and discipline.

Shop around
Research the kit you are after and try items on if
possible, as some running brands come up a bit
snug. When you have settled on what you’d like to
buy, shop around on the high street, but also online
where there are always bargains to be found. On
many online stores you will find sizable discounts and
receive a free pair of running socks if you spend over a
certain amount.
What’s that? Wicking: Good sports gear will ‘wick’ sweat away from your body, which
16 Running for Beginners
 Top tip
Trainers
For your first pair of
running shoes,
go to a specific store
where you will
receive expert help.
They will assess
your feet and running
High-visibility clothing match you up with th style, then
e
Make sure you are clearly visible in you don’t get your fee perfect pair. If
t looked at early Breathable material
the evenings or winter months by on and wear incorrec
t trainers, Pick running t-shirts that
choosing items of clothing with it may lead to injury
and are made from breathable
reflective strips on them or invest bad posture and fabrics. Wearing better-
in a cheap high-visibility vest. running form. quality t-shirts may cost
a bit more because of
the ‘wicking’ material,
Lightweight jacket or top but they will be more
A wind and weatherproof jacket or top enjoyable to wear, plus
is essential. It can transform a cold, wet, they wash well with no
wind-beaten run into an enjoyable shrinking and dry
spell in the elements. in hours.
Gloves
A necessity when the
weather turns, they
protect from all of
the winter elements
making your run more
bearable. They are
easily rolled up and
placed in a pocket too
so always carry them
in colder months.

Socks
Invest in a
comfortable pair
to ward off blisters
Running tights
and chaffing. Most
Short, knee-length,
running socks are
three-quarter-length or
specially designed
ankle-length, making sure
to fit to the
that you have a suitable
contours of your
variety for the seasons will
feet and usually
keep your legs happy and
come fitted with
wearing tighter trousers
extra cushioning
will hold muscles in place
and are made
better resulting in less
from moisture
achy legs.
absorbing fabric.

means that it will stop sweat from staying on your skin and making you feel cold, as well as helping out your skin’s own cooling system.
Running for Beginners 17
 Getting started

The walk/run technique

Build up your running slowly and steadily to stay motivated and enthused

W
hen you start running for the set yourself. Only you will know how good you that once seemed unachievable will be a
first time, you are not expected are feeling, so listen to your body. piece of cake within a few weeks.
to suddenly run full-pelt for After a light warm-up session, start out with Build up the ratios gradually
three miles non-stop. In fact, small stints of jogging followed by light relaxed each week. To allow your body
it is much better to master what is called walking, for example, one minute running with to get used to the motions,
the ‘walk/run’. five minutes walking. Repeat this cycle until you make sure you only gradually
Walking during a run is not showing have completed your allotted workout time increase the time. If you up
weakness or a poor level of fitness. It is, in fact, (no more than 30 minutes for someone new to your running in the second
the most sensible way to begin your running exercise, and running in particular). week to two minutes, keep
training. People assume that running is easy, If you are struggling with the running part, the walking break at five
and that all you do is start to run and continue then just decrease the time. Walking is a vital minutes, but drop it down to
for however long you want. How wrong they part of any training plan, and is necessary to four minutes the week after.
are, as there is much more too it! repair your muscles that will allow you to keep You’ll be surprised at how
Running puts an enormous amount of stopping and starting. Make sure you don’t quickly you will be able to
pressure on your body, so when first starting tire yourself out too quickly, or you will really up the time and distance of
out, you must be careful not to do any struggle to start running again. your runs using this method.
permanent damage by overworking your If timing your run/walks seems too Never be ashamed to walk, as
joints, bones and muscles. regimented, then use a simplified training runners of all levels use this
Adding walking to your running workout method of running to self-set goal posts. For technique, even marathon
ensures that you increase the amount of time example, run to the next lamp post, then walk runners, and it is the
you spend running in one go gradually. It is a to the end of the road and repeat. Setting safest way to ensure your
simple process, and a personal way to organise yourself markers like this will show you how continued improvement
your workouts and achieve the goals you have quickly you are progressing, and that a goal without risking injury.

One-month walk/run training plan

Here is a simple guide for you to follow, but exhausted or feel ill, and maintain the gradual
remember to increase or decrease time scales incline in running. Always begin workouts with
Begin to build up the time
to suit how you feel. Only you will know how at least five minutes of gentle warming up, you are on your feet week
much you can handle. Don’t run until you’re such a light walking and stretching. week to improve sta mina on
Week 1 Activity Duration Week 2 Activity Duration
Monday 1-min run/7-min walk Repeat for 20 minutes Monday 1-min run/6-min walk Repeat for 30 minutes

Tuesday Rest day Some light walking can be done Tuesday Rest day Some light walking can be done

Wednesday 1-min run/7-min walk Repeat for 20 minutes Wednesday 1-min 30-sec run/5-min walk Repeat for 20 minutes

Thursday Rest day Some light walking can be done Thursday Rest day Some light walking can be done

Friday 1-min run/6-min walk Repeat for 20 minutes Friday 2-min run/7-min walk Repeat for 30 minutes

Saturday Rest day Rest day Saturday Rest day Rest day

Sunday Rest day Rest day Sunday Rest day Rest day

18 Running for Beginners

 Build up the pace Decrease speed anwdalk Return to an easy
to a light jog Reach your peak of slow to a brisk walking pace
speed by this point

Stick with it and you wil soon be able to You will start noticing how muc h you haveing
run for longer than you thol ugh t possible improved. Stay motivated and keep train

Week 3 Activity Duration Week 4 Activity Duration

Monday 2-min run/7-min walk Repeat for 30-40 minutes Monday 3-min run/7-min walk Repeat for 30-40 minutes

Tuesday Rest day Some light walking can be done Tuesday Rest day Some light walking can be done

Wednesday 2-min run/6-min walk Repeat for 30 minutes Wednesday 3-min run/6-min walk Repeat for 30 minutes

Thursday Rest day Some light walking can be done Thursday Rest day Some light walking can be done

Friday 2-min 30-sec run/6-min walk Repeat for 30 minutes Friday 3-min 30-sec run/6-min walk Repeat for 30-40 minutes

Saturday Rest day Rest day Saturday Rest day Rest day

Sunday Rest day Rest day Sunday Rest day Rest day

Running for Beginners 19

 Getting started

Warming up and
cooling down
An essential guide to why warming up and cooling down
are vital elements in your workouts

W
arming up your muscles minutes of your workout at a more leisurely off your workout with a light jog or fast-paced
before a workout is essential pace to ensure everything is moving and walk for five minutes, decreasing in momentum
to staying a happy, healthy working efficiently. as your breath returns to a more normal level.
runner. Before partaking in any The purpose of warming up is not just to Once you have caught your breath, stretch out
form of physical activity, you should always relieve stiff muscles, but to raise your heart your muscles. Ensure your calves (lower legs),
remember to limber up. If you rush into a level, get your blood pumping and get you hamstrings (upper back of leg), quads (upper
workout, it’s likely that you will pull a muscle, motivated for a training session. A typical warm- front of leg) and glutes (bottom muscles) are
and without an adequate cooling-off time it up for a novice runner should begin slowly stretched out to ensure there’s no onset muscle
will take longer to repair itself. with a light walk, gradually building up to a soreness in days to come. Also, spend a few
No more than ten minutes is required for a faster-paced walk or light jog over the course minutes focusing on sidestep stretches and hip
beginner to stretch all of the appropriate areas, of five minutes. With your muscles warmed flexes to avoid cramp and groin strain.
but when planning your weekly workouts, up nicely, move onto some dynamic stretches When stretching, hold each pose for 15-30
always factor this time in, both for warming composing of knee lifts, lunge walking, squats seconds for the best results and don’t rush
up and cooling down. If you forget, you’ll soon and some side-stretching. Once you have done them, repeating each stretch several times.
notice when you wake up the next day with these aerobic warm-ups, you can stretch out Featured here are some of the most basic but
sore, aching muscles. any other areas you feel need extra loosening. fundamental stretches you need to incorporate
Dynamic stretches are considered to be Never go straight into stretching cold muscles, into each warm-up/cool-down session. More
more effective than static ones, as they loosen as you will run the risk off pulling something. flexibility will come with time, but for now take
everything up, removing stiffness quicker. Even Cooling down doesn’t take as long as it easy; don’t force muscles to stretch further
after warming up, though, take the first five warming up, but it’s just as important. Finish than they can comfortably.

Hip flexor stretch Gluteus muscles

An elongated lunge that Sit on the floor, lift one ankle and rest it
stretches out hips and leg on the opposite knee, applying a little Apply
muscles. Keep your knees pressure onto the knee and pushing pressureligthot
in line with your ankles, and downwards. This will stretch out the the kne
make sure that your body
is straight.
bottom muscles relieving any hip pain.
deeper setrfoetrc ha

Ensure the
knee doesn’t go Lean intootgehet
over the toes stretc h t m it
more fro

What’s that? Dynamic stretch: This is a stretching exercise where you’re moving into a pose at a quicker pace, such as a lunge. Repeating the faster lunge transforms
20 Running for Beginners
 Upper calf
Hold each Push against a surface, ensuring your back
heel is firmly on the floor and back leg is
stretc h for csat straight. Hold for 15-30 seconds, leaning
least 30se further into the stretch as it becomes more
comfortable; there shouldn’t be a lot of
pressure on the front leg. Repeat for both
legs several times.

Lower calf
Remember to stretch out the lower part of
the calf. To do this, take the usual calf stretch
pose (above) then bend the back knee. Lean
further into the stretch for more resistance.
There should be little to no pressure exerted
on the front leg.

Repeat the stretc hes

over several ti
holding well eachmtiesm, e

Side stretch
e This move will stretch
Squat lowtointadodtha out your hips, but also
stretc h resistance your groin muscles.
This is a vital one for
little extr ahe legs new runners, as a groin
to t strain can bench you
for many weeks.

Hamstring
There are several ways to stretch
this muscle out; simply touching
your toes is effective, but also
try lifting your leg onto a high Quads
surface and leaning into the Pull your ankle up to your
stretch. You can increase this bottom, and hold with both
with a resistance band. Repeat hands. Make sure that your
several times over, and each time knees are in line, and push
you breathe out, lean into the your hips forwards, ensuring
stretch a little bit more. the best stretch possible.

it into a lunge walk. Dynamic poses can be more beneficial than stationary stretches.
Running for Beginners 21
 Getting started
Bright jacket
This is the best high-visibility article
of clothing to have, as it will protect

Stay safe
you from the wind and rain, as well as
making you noticeable.

on the road
Be aware of your surroundings at all times and
never put yourself in unnecessary danger

R
unning safely seems like an be cautious. Never have your music blaring
obvious thing for us to tell you, but so loud that you are no longer aware of your
you would be surprised by how many surroundings; you want to be aware of bikes,
runners don’t take their personal cars, dogs and other people around you. We
safety seriously enough. would advise not listening to music when out
When trying to fit running into your hectic running in the dark at all.
schedules, filled with work, school runs, family Leave any valuables at home, as they are
and social commitments, you may find yourself unnecessary. You don’t need to run with
having to get up at the crack of dawn or jewellery or your latest gadgets, so to avoid
venturing out late in the evening. When these unwanted attention, limit what you carry, or
instances crop up, always be aware of what invest in a bag or running belt to hide these
route you will be taking and let someone know items away. People are not always as polite or
where you are going. innocent as we would like them to be, so keep
Many of our favourite running routes are valuables tucked away, and brush up on some
either not well lit or have intermittent street self-defence skills to make you feel safer and
lights, so make sure you are dressed to be seen. more prepared for any unwanted attention that
This involves picking running gear in bright you hopefully will never come across.
colours where possible and with reflective strips Another simple way to avoid unwanted
on them. Invest in a reflective vest if your jacket attention from people who may be out to mug
is dark, and if you really favour remote spots, you is to vary your running routine. Try to avoid
go as far as wearing small bike lights or a head running the same routes at the same time each
torch. You can never be too bright. week, as it keeps your running spontaneous,
Women especially need to be aware that more interesting and you won’t be caught off
unless in a well-lit, populated area, you should your guard if someone means you harm.
never run alone. If you do want to run in a set The key to running is to be aware of your
place, then get a group together or perhaps surroundings, especially when around moving
even consider joining a running club. A great traffic. If there isn’t a pavement,
social perk to the running bug is meeting then make sure you face
other like-minded people and it eliminates
possible dangers.
the traffic when you run.
Most of all, relax and
Top tip
In case of emergencies, always carry a mobile have fun; these top Tie it up
phone with you or some change for a phone safety tips aren’t Keep long hair tied up
in a bun
box if you know one is on your route, plus some supposed to terrify or tucked into a hat,
not in a
ID. You don’t ever want to run the risk of injuring you into never ponytail, so people are
un
yourself and getting stranded. Make sure you running at night to pull at it. It’s a drea able
dful
thought, but if some
tell someone where you are planning to go; or on your own, one did
want to mug you, th
but to just be smart en
hard tug of a ponytai one
that way you know someone will be expecting
you back at a set time. This also commits you when you do and l would
stop you quickly, allow
into running the distance, helping you with any use your instincts. If ing
them to run off with
motivational issues. your head says no, then
your valuables.
Running with music is a preferred listen, as your instincts are
motivational technique for many runners, but probably spot on.

22 Running for Beginners

 Lightweight
Not all high-visibility
clothing needs to
be heavy. Wear a
lightweight vest for Essential advice
late summer evenings.
for staying safe
1. Extra precautions
If you’re a nervous runner, invest in a can
of Farb spray; this stains your assailant
with a red dye and can scare him/her off.
Alternatively, lessons in basic self-defence
can also help you feel more safe.

2. Plan ahead
If your route has any danger spots such as
poor visibility or alleyways, plan an escape
route or an alternative way around. Another
solution is to find a running buddy, but
always remember to tell someone where
you will be running.

3. Unwanted attention
If someone approaches you then instantly
move away from them to one side. Don’t
back up against anything, but move into
an empty space if available. Your best line
of defence is to shout loudly, question
what they want, then shout louder if they
continue towards you.

4. Avert attention
Never run with your valuables on
show, as if someone does approach you,
then the chances are that they want to
overpower you for your belongings. With
a strong authoritative voice, tell them you
have nothing of value and move your
body into a defensive position, which they
won’t be expecting. If you can get past
them safely, run as fast as you can towards
light, people and safety.

5. Be aware and prepared

The chance of having someone come up
to you in a genuinely threatening manner
is very small, but as the Scouts like to tell us,
Reflective strips
Pick items of clothing with reflective it’s good to ‘always be prepared’.
strips on them for extra flashes of
bright bold colours.
Running for Beginners 23
 Getting started

Beginner’s advice for

nutrition and hydration Find out the best food and drinks to stock up on before
embarking on your new running lifestyle

G
etting your body hydrated and well An hour before running, drink at least a pint
nourished before as well as after of water to replenish your body’s supplies. You
a run is vital. Without the correct
balance of nutrients, you won’t feel
should aim to drink approximately two litres of
water during the day; however, more should be
Top tip
or perform at your best. consumed if running. Often, thirst is mistaken Food diary
Stay on top of what
yo
and drinking by writin u’re eating
When starting out as a runner, you should for hunger, so keep topping up your water
only need to make small alterations to your intake throughout the day to keep you full. g it in a diary.
Keeping detailed no
diet if you’re at a healthy average weight. If You may have read about runners needing tes on a daily
basis will show where
you’re overweight, then always speak to a to ‘carb load’, but until you are running over failing in your diet, an you may be
d at wh
doctor before commencing a weight-loss plan, 90 minutes continuously, you shouldn’t worry of day you are giving at time
but take on board what we advise in too much about how many carbs your body temptation. With thes into
this book to see dramatic results and learn has in it. To make your running life easier, you e factors
established, you will
how to train safely. will need to make sensible choices when food learn when
best to fuel up to avoid
Preparing your body before a run is like shopping to ensure that your diet has all the naughty snacking.
putting fuel into your car. Put the wrong stuff essential nutrients to replenish strength and
in, such as sugary sweets and biscuits, and energy. Pick wisely; wholegrain foods are better
you will grind to a standstill with no hope of than white, and when shopping try to avoid too
starting up again. Eating the wrong foods many processed meals. Stock your cupboards productive runner. However, don’t neglect
will leave you feeling sluggish, tired and with items like those listed in the ‘What’s that?’ other essential food groups. Protein is also a
unmotivated, so to feel on top of the world you section along the bottom of the page. key element to include in your daily diet, as it
will need to devise a sensible eating plan that Once you’ve selected the correct foods, it is helps to give your body the energy you need
you can stick to and fit into your lifestyle, thus important to eat correctly in order to feel at your to keep running, and also helps repair any
making it easier to stick to. best. Try eating several small meals throughout tissue damage caused by training, preventing
the day, not just three large heavy meals. Eating muscle soreness.
too much will leave you feeling heavy and Your dietary focus shouldn’t only come
before a training session, but also afterwards.
Best snacks bloated, while you’ll find that breaking your
foods down into smaller chunks will leave you You will need to repair any possible training

for runners feeling less hungry, more energetic and ready

to exercise.
damage and replenish your body in the 30
minutes after finishing your workout. To do
Celery or carrots with a Food shouldn’t become too much of an this effectively, make sure you include some
teaspoon of peanut butter issue in your daily lifestyle; if you deny yourself carbs and protein; a bagel with peanut butter
the food you love, you will end up cracking is perfect, or a freshly blended fruit/yoghurt
A banana and overindulging. Keep your less-healthy food smoothie. The most important thing to do
Skimmed milk and frozen options in moderation so that you still get life’s after a run, though, is to rehydrate, restoring
berry smoothies small pleasures guilt-free. Denying yourself any minerals lost through sweating. The best
treats and eating the same bland foods day in drinks for this task are low-calorie sports drinks if
Low-fat chocolate milk day out can only end with you giving in to your you’ve had a hard workout, or just plain water.
Home-made cereal/protein bars cravings en masse. Further into this book, we look in more depth
Now you know that carbohydrate intake is at specific meals, but for now just pay closer
Rice cakes
important to your diet as a runner, as it gives attention to the foods you buy, and try to stock
Cherry tomatoes you the energy you require to become a more up on the key ingredients mentioned here.

What’s that? Runner-friendly carbs: Can be found in sweet potatoes, porridge, brown rice, oats, rye, wholewheat or multigrain pastas and breads, barley,
24 Running for Beginners
 e
Good at any tim Wholegr ain Best foods
= carbs
and f ibre for runners
Wholegrains
Pastas, cereals and bread, which are full
of carbs and fibre.
Eggs
Superfood Protein-rich, helping the body to repair.
booster Beans, lentils and quinoa
High in protein and fibre.
Muscle repair Fish
starts here A great protein source; salmon is a great
variety, full of good fatty acids.
Sweet potatoes
Rich in vitamins, but also carb-heavy,
Control and taste great mashed or roasted.
what you eat by Yoghurts
home baking Choose a plain, low-fat option, which
is calcium-rich and helps sensitive
Berry stomachs. Avoid fancy diet yoghurts,
which are high in sugar and additives.
nice
Bananas
A brilliant source of carbs and
potassium, and are good to eat before
or after a run.
Peanut butter
Full of Choose a peanut butter that consists
healthy goodness out of at least 95% peanuts, rather than
“peanut butter spread“, which is full of
additives and sugar, and misses out on
Revert all the high protein goodness.
to your Celery and carrots
c hildhood Low-fat health-boosting vegetables that
are great for snacking on and not piling
on the calories. Combine with peanut
Add peanut butter butter for the ultimate taste good snack.
to vegetables and
Salmon for protein rice cakes
Foods to avoid
Avoid any mid-run stomach distress by
leaving out foods that are high in fat, such
as cheese and fried foods, for at least 12
hours before a run. Foods like this sit in your
stomach and can cause major disruption –
not great when you’re miles from home!
Caffeine and dairy are other substances
best avoided if you’re prone to a sensitive
Lentils make a mean soup Low-fat veg options stomach when exercising.

bran cereal and beans. The higher the fibre content the better and wholegrain foods are best.
Running for Beginners 25
 Getting started

Fit running Ditc h theecashropans,d

run to th back
then walk

into your life

We share some top tips and advice on how,
Get the k
board for qidusalitony
fa mily time
when and where to run

T
aking up any new hobby means you are first starting out. The better you get at
that you’ll need to find some time running, break up longer sessions into two half-
to do it in your no-doubt already hour sets; one in the morning and then one in
busy schedule. If it starts becoming the evening, for example.
too hard to fit in, then you will skip runs and The best thing about running is its
ultimately quit – which you will regret. versatility; you can run anywhere at any
It may already be a tough juggling act time of the day as long as you’re dressed
to achieve the perfect balance of work and correctly and well hydrated. Early
play, but try not to look at running as a chore, morning runs will only require you to
or something you ‘have’ to do. Cleverly get up 30 minutes or so earlier than
incorporating it into your daily life will mean usual, but you will see a beautiful
it can be a relaxing, peaceful time spent on peaceful side to your local area
your own or with a group of like-minded that you may not have glimpsed
running folk. before. Getting up early will get
you prepared for your day, and
When to run also leave you feeling satisfied
You may see running as a way to lose weight, that you have done your
for example, but it is also a great stress reliever. exercise, so you’re free to carry
To ensure fitting in your runs doesn’t ruin the on with your day as planned. It
endorphin high, try to fit them in early before also eliminates the possibility
work or in the evenings after your day. These that you will get tired and find
are going to be the easiest times of day to fit in an excuse as to why going
a run, but if this isn’t possible for you, then work home after work instead of the
running into your schedule in other ways. gym is preferable.
If you can shower at work, try running to
work or during your lunch break. The easier Where to run
option of running home is made simpler if you If you’re not comfortable running
invest in a running belt or well-fitted bag to outside on your own, then join
help you transport your important items with a running club or, if you’d like to Run in the early
you. Other possible ways to fit a run into your socialise with other parents, a buggy morning to
day is to ditch the car. Walk the kids to school in
your gear, then run home.
running club, which will give you
the chance to meet new people and
avoid the chaos
The possibilities are endless; you just need experience local routes. Many running clubs
of the day
to make small daily alterations that will take the run outside, but also have local track access
worry and rush out of trying to set aside a spare that you can train on. Track running is great for a
hour in your day. For any journey shorter than beginner, as you can judge exactly how far you
one mile, choose your trainers over the car. Over want to run, and gauge your progress. Clubs
a year, this will save you money on petrol, as don’t usually meet until later on in the evening,
well as fitting in several small ten-minute jogs –
breaking running into mini sessions during the
allowing you time to wind up your working or
family day, then have some quality ‘you’ time.
Run home
day is as good as one solid 30-minute run when If running with friends or in a club seems too
after work with
your vital stuff in a bag
What’s that? Endorphin: The feeling of exhilaration felt during times of exercise, stress or fear. This feel-good feeling is what will encourage you to keep working
26 Running for Beginners
 Go out in
chance for sothme eevenquing; a good
just watch where iet time -
you run
daunting as a new runner, then join a gym. Start
off with some classes, such as spinning or yoga Fit running into
to stretch out your aching muscles, then start
training on the treadmills. Running machines your schedule
are kinder to your joints, and aren’t weather
M ake your runs a dependant – there goes your ‘it’s raining’ 1. Early morning
event by inviting ysooucial excuse! Treadmills are also great for varying Get up 30-45 minutes earlier than normal to
friends out with you r your workout; however, try to run with at least a fit in a run. Just remember how important

join a club , or 1.5-degree incline to represent outdoor terrain.

Fitting running into your life is the biggest
warming up and cooling down is; don’t
sacrifice this for ten extra minutes in bed!
hurdle as a new runner. Once you’ve found
the time, the question is where to run so that
it’s fun. If you can find a few routes of varying
lengths and difficulties around your local area,
then it will keep your schedule varied, taking
away any boredom. Our runs home from work
can be a 30-minute tarmac run home along
the beach with a hill to end on, or we have 2. Leave the car behind
the option of a 20-minute off-road track Drop the kids of at school then
through a park (only a light summer run home, or run to or from work.
evening option), or we can go the This may require greater planning, ensuring
long seven-mile route, which takes you don’t end up carting your worldly
us across gravel, tarmac and sand. goods around, but it will be worth it when
Having a good selection of routes you’re not stuck in a traffic jam.
home means we can see run
depending on how good we feel 3. Run with the family
that day, or how much time we Take your kids or dog out for
have to spend out on the street. a burst of fresh air. Getting the
whole family involved will mean
Keep it going no-one misses out on your time,
Remember that you want to and brings you closer together
get out there for a run, and as a family.
Courtesy of Fitness First
that it should remain your feel-
good pastime. Be it a social 4. Late evening
exercise or your way home Not everyone is an early bird.
from work, once you have got After you’re home from work
your routine set up, really try to and the family is settled,
stick to it. venture out. Just make sure you
The first step is to just alter don’t go too close to bedtime,
your mindset. You don’t need to or you will never nod off with
drive everywhere; you can run to those endorphins pumping.
the shops then walk back, or even
invest in a bike, which is a good cross- 5. Make it a social event
training device on the days when you If your family doesn’t want to join you, then
aren’t running. drag your friends out with you instead. The
time will fly by, and before you know it you
Join a gy m will have ran the distance needed.
have crèche’.s Some
available, so
a r iety of re ut ilise these and
vin g a v
Ha available will ens u st art buil
routes ’t get bored your runninding ginup
you don the warm
out, and will improve your mood and overall general well-being.
Running for Beginners 27
 Getting started

Common running
injuries
Listen to your body to avoid picking up one of these common running injuries,
which many people at some point will suffer from

R
unning puts an enormous amount of your body’s biomechanical setup, leading to
pressure on your body, and knowing
what aches and pains mean that you
incorrect running style, training on the wrong
surfaces or simply bad trainers. We can’t stress
Runner’s knee
need to rest is vital. enough the importance of purchasing proper Runner’s knee affects up to ten per cent
Suffering an injury could have you sat on the running trainers. They are worth every penny, of all runners. With this injury, you could
sidelines for days, weeks or months, and if not but make sure you visit a specialist running experience pain on the outer edge of the
treated properly can lead to recurring issues. or sports shop to get your knees and feet knee joint, just below it, or in the centre of
Warming-up and cooling down should assessed. They won’t stop you from ever getting the kneecap. Pain may travel up the thigh
eliminate the most common pulls and aches, injured, but they may well prevent you from or down the shin and will feel worse during
but suffering a proper injury will be down to pulling something in your first session! a run. Rest can make this feel better, but
without proper treatment it will continue
to flare up.
Shin splints It can occur from misaligned kneecaps,
dislocation, flat feet, tightness in the thigh
If you have pain on the lower inside part of your in a perfectly balanced, harmonious way. If muscles or simply overuse – gradually
shin, then it could be a shin splint. It’s usually unbalanced, greater stress is placed on certain increasing distance will help to avoid
worse at the onset of exercise, and will ease off parts of your body, and after overuse these problems. Stretching adequately, working
once the area has warmed up. After training problems will flare up. Wearing perfectly fitted specifically on the glutes, calves, quads
has ended, some swelling and tenderness may running trainers can correct alignment issues, and hamstrings, will ensure everything is in
remain and be more noticeable the and thus prevent shin splint injury. Try adding correct working order.
morning after. It can be caused by arch supports or shock-absorbing inner soles to If you do suffer from runner’s knee, it
the sheer force that running exerts on your trainers to take away some of the impact. could also be down to poor biomechanics
the legs, made worse if you are not It is important to get shin splints diagnosed by and the way your muscles and joints move.
biomechanically sound – as many a professional, as it could be something more Wearing correctly fitting trainers could put
runners aren’t. Being biomechanically serious, like a stress fracture. Once diagnosed, the problem to rest, but a specialist running
sound means that your body functions shin splints are treatable. At the first sign of pain, store can help you with this in greater detail
ice and elevate the leg to reduce swelling and depending on how your feet roll and knees
stretch out the lower leg muscles to relieve rotate when running.
pain. Lay off the running for a few days, and To relieve the symptoms of runner’s knee,
replace with swimming or cycling so that no ice the area immediately after running to
excess pressure is placed on the area. If the pain reduce any inflammation, and take some
continues, try wearing a pair of compression anti-inflammatories such as Ibuprofen. If the
socks to keep the area contained and warm; pain persists, then regular physio treatment
that will reduce the strain on the muscles when can cure it, and should stop it recurring.
training. Also, try running on softer ground, such
as sand or grass, till the pain has vanished. Top tip: Stretching is underrated and is an
easy thing to fit in to your day. The more
Top tip: Never dramatically increase your you stretch, the stronger your muscles will
training plans. Increase workloads gradually become, and will greatly decrease the chance
to give your body chance to adapt and get of getting injured.
used to the extra strain being imposed on it.

What’s that? Pronation: If your feet arch normally, when you run your foot should rotate inwards, slightly distributing the force of running evenly.
28 Running for Beginners
 Top tip: Wearing
running-specific
moisture-wicking
socks and good
Achilles tendonitis trainers will banish
blisters so they
The Achilles tendon is the tissue that connects won’t ruin runs.
the heel to the calf muscles. It is the thickest
and strongest tendon in the body; it has to
be, considering the force and strain put upon
it when a person walks, let alone runs. Pain
and stiffness in the heel and back of the ankle
has probably arisen from overuse, improper
running style, poor footwear, overtight muscles
or just a slip of the ankle. Make sure you work A rea of
out regularly and stay at a healthy weight to
avoid extra pressure. This injury can come on
acute pain
suddenly, and leave you unable to exercise Running on softer surfaces such as gravel tracks
for months, so stop as soon as pain flares and grass can relieve Achilles pain, but avoid
up, elevate and ice. If the area is sore after a overly soft surfaces like sand, as this will put too
few days rest, then get it seen to by a doctor. much pressure on the already sore area.

Plantar Fasciitis
This is pain located on the underside of your
Stretc hing leg feet, or focused more in the heel area, and is
muscles helps caused by an inflammation in the Plantar Fascia,
relieve pain which runs along the whole length of your
foot. It can be caused by wearing incorrect
trainers with not enough arch support, allowing
the foot to roll over too much when running
(pronation). The main relief for this type of injury
is to stretch out the whole of the leg and feet
effectively. To stretch the underside of the foot,
pull the toes up towards the shin, hold for 30
Iliotibial Band seconds, then release and repeat several times.
Patella A rea of Get deep into the tendon area by rolling your
acute pain foot over a tennis ball.

Ankle sprain The most

A rea of Often a result from a slight slip or pull when severe type
acute pain running on uneven surfaces or in bad weather, of sprain
there is no preparation you can do to prevent
this. Warming up before running will make sure
your body is ready to perform and muscles
stretched, limiting the amount they can be
shocked by. You will know if you have a sprain
by the sudden pain at the time of it happening,
followed quickly by rapid bruising and swelling.
If you have severe pain, you may have also technique: Rest, Ice, Compression and Elevation.
caused some tendon or ligament damage. Never ice directly onto the skin, and for no more
Pulling the top anterior ligament is the less than 20 minutes. Do this several times a day for
serious one. After the incident, apply the RICE at least 48 hours after the accident.

Overpronation: When running your foot rolls in more than it should creating extra shock in specific areas causing problems.
Running for Beginners 29
 Getting started

Running
communities
Make new friends, share running stories and get top tips and advice by joining one of
the many online running communities

R
unning can be quite a solitary sport, tailored for specific types of people and some I run’ features. These can be emotional and
but the running community as a are more general. amusing in equal parts, but they make you
whole is thriving. Running clubs are a One of the most popular is Fetch Everyone realise how passionate people are about
great way to meet fellow runners and (www.fetcheveryone.com), which has over running and what drives them to continue.
make new friends, and there is bound to be at 17,000 users. You can use it to track your training The site is always looking for new contributions,
least one club near you. However, you might and maintain an online log of your progress. You so why not get in touch and share your
not be able to commit to a running club, or can also build a profile of past races you have own story?
you might not feel ready to go out running competed in, and future races you are planning
with others, so luckily there is a huge online to attend. You can be part of the league tables, Targeted communities
running presence too. write and read race reviews and see who else is If you are a particular kind of runner or like a
There are a lot of benefits to being part of attending the same events. There are options certain type of event, then you can look into
an online running community. When you are to find runners near you, so you can arrange to more specific running communities, which cover
first starting out, you are likely to have a lot of meet up for runs if you are looking for a partner, everything from trail running enthusiasts to
questions and it is good to have someone to and the site is constantly updated with new those chasing a super-speedy time over 5K. One
ask. If you are injured, then knowing that there features. The community members are often group that is going from strength to strength
are fellow runners who will guide you through known as ‘Fetchies’ and you can even get Fetch is Run Mummy Run™ (www.runmummyrun.
can be a real help, especially if they have had the Everyone kit! co.uk), which is an online community for ladies,
same problem and can offer you motivation to in particular mums (though they welcome any
get better. You also get more confidence to ask Stay motivated running women), that combines an informative
things that you might not do face-to-face. If you like to feel challenged, then The website with a buzzing Facebook following. The
One common problem that we hear about Running Bug (therunningbug.co.uk/) is a great group offers support, advice and a safe place to
from new runners is a lack of support or site. It is aimed at mass runners, not elites, and talk about literally any issue related to running,
understanding from friends and relatives who do you can log your runs to earn Bugmiles. There no matter how embarrassing. The community
not run. They might see running as a chore and are prizes awarded each month based on your hosts its own social events and members are
not realise the importance of it in your life, and Bugmiles and you get monthly goals to keep encouraged to meet up at events around the
they might find it hard to empathise when you you on track. There are various challenges country in person.
can’t run and feel frustrated, for example. In any throughout the year that you can contribute to,
online community, you are sure to find someone with the chance to win things like GPS watches Online running clubs
who does get what you are feeling at any time and more. To go a step further, there are even online
of day. Also, they are good to push you out the Another way to stay motivated is to write running clubs. These function in the same way
door when you don’t feel like running; if you tell about your experiences as a runner. For instance, as a traditional running club, except that they
the virtual world you are planning a run, then realbuzz.com (www.realbuzz.com/) is a great don’t have a physical presence. The admin is the
you have to explain to them why you didn’t do place to start, as it is a healthy living website same and the benefits, in particular discounts
it if you pull out – usually that’s enough to get us where you can start your own blog. It is multi- for affiliated members when entering races,
out there in the first place! sport, so it is a good place to talk about other are just as if you were part of a normal running
forms of fitness that you’re interested in as well club. These groups have kit, enter races and chat
Find new running friends as running. It is good to read other people’s online, so it is a good option if you are nervous
Online running communities are a good way blogs too, as you can find people that you about joining a running club, or if you can’t
to be able to chat to like-minded people, share identify with and see how they have overcome find the time to be at a set place, at a set time
tips, get advice and make new friends. Runners the same challenges that you might be facing. every week. Ones that worth looking at include
are known for being welcoming and supportive If you do like to read other people’s running UKnetrunner (www.uknetrunner.co.uk/)
to fellow runners of all abilities, and this really stories, then the aptly titled The Running Stories and the Fetch Everyone Running Club (www.
comes across in these groups. There are groups (therunningstories.com/) is filled with ‘Why fetcheveryone.com/ferc.php).

30 Running for Beginners

 How a running community helped me

“I
started running in May 2013. I was has had a similar experience. Where else would
encouraged to get the C25K podcast I get practical advice on black nail polish [to
and in June I had completed the cover a] black toenail? I have also met another
programme. I was introduced to mum through the forum and enlisted another
Run Mummy Run® just in the nick of time. I to the forum, and we have formed a team –
had managed to run 11.4 miles in training, 100k is now on the agenda for the end of June.”
but was unable to put my foot to the floor
and was in real pain. I went to see physio and My advice
was told I had Plantar Fascitis. I was devastated “[My advice for others is to] believe in yourself.
as I had achieved so much and I had signed Find out what it is you want to achieve or what
up for the Brighton Marathon based on my motivates you and focus on that. It may be
11.4-mile achievement. running with friends, escape from the hustle
and bustle of daily life, or because you want to
Forum support improve your overall health and fitness.
“It took me six weeks to recover and I had to “Concentrate on these things when you
start from scratch. The ladies have been a great are finding it difficult – not the pace, speed or
support, with practical advice as well as the distance. These will come with time.”
About the runner emotional support I needed. In October, I got
Name: Vicky Dickson one step closer to my dream and I ran my first-
Age: 38
Most memorable running experience:
ever race Stroud Half Marathon in 2:12:12. I am “My advice for
still in shock. I know I wouldn’t have had the
Started running in May 2013 and since
completed a half-marathon, as well as 5K
confidence to run it on my own if I hadn’t been others is to believe
for the ladies.
parkrun events. Member of the Run Mummy
Run™ online community
“I like that Run Mummy Run™ is a female-only in yourself”
forum and that there is always someone who

Running for Beginners 31

 Health & fitness

40
Find out if you’re
fit enough to
start running

Health & fitness

Whether you want to lose weight, get fit or stay healthy,
we have all the tips and tricks you need to reach your goals

34 The benefits of running

How running helps your health

40 Are you fit to run?

Make sure you are ready to run

44 Prevent common injuries

Advice for staying healthy

48 Importance of carbs
A runner’s best friend

46 Nutrition for runners

How to eat the best foods

50 Sports nutrition
What’s the benefit of sports products?

52 Beat the bulge

Top advice for weight loss results

56 SurfacesWhere you run can make a big impact

ring
58 Running for women Differentt bsuenrefaficetss b
60
Tailored tips for female eyes only

Running for men 58 Top tips for fema

w ho like to run les
Tailored tips for male eyes only
56 differen
32 Running for Beginners
 Courtesy of Fitness First
Running canideahellpwyoeiguht
52 reach your

34
Doing exercise can
boost your
FRQ¿GHQFHDQG
relieve stress
54 giDveiscyoovuermwohrice henfoods will
ergy
Running for Beginners 33
 Health & fitness

Get fit, lose

weight and
manage stress
- running does
it all!

The benefits of running Running has a lot of benefits, both physical and mental.
Here, we run through the key advantages

A
ny form of physical exercise will on you apart from those that you set. Literally If you have never exercised before and you
help to improve both your physical anyone can run; it just takes that first step. It are obese, then you will need to start out
and emotional wellbeing when might not feel easy to begin with, and you’ll nice and slowly. The extra weight that you are
performed on a regular basis. initially spend a lot of time walking rather than carrying will put more stress on your joints
Having made the decision to start running running, but progression is fast and the physical than a person of a healthy weight, making it
regularly, it pays to know exactly what good benefits start from day one. harder to run. You will need to start losing some
you are doing for your mind and body, as this weight from the outset before you can really
will help you to stay motivated and ensure your Stay a healthy weight begin a running program. This means taking
long-term fitness. There are many reasons why people get into control of the diet side of things and increasing
Running is the perfect sport to take up, running in the first place, but one of the most day-to-day activity. Even small steps like walking
whatever your reasons for doing so. It is cheap common is weight loss. Obesity is a serious part of the way to work, taking the stairs instead
and easy to get started; all you need is some problem in the developed world (see the of the lift or doing the housework vigorously
sports gear and a pair of trainers, and the world ‘Weighty matters’ boxout on p37), particularly will build up and kick-start weight loss. Stick
is your oyster. You can start running at any time, in the UK and US. As well as leading to a whole to three healthy meals a day and two snacks,
anywhere; alone or with friends; with the dog range of future health problems, it also causes made up of plenty of fruit and veg, wholegrain
and over the fields; on the road or around the sluggishness and lack of motivation. By taking carbohydrates and protein.
park. It fits into your daily schedule no matter up running you are taking control of the Once the weight starts to come down, you
how busy you are and it makes no demands problem, but it’s not going to be an easy ride. can begin a proper run/walk program, which

34 Running for Beginners

 Top tip The key health
Live lo ngeroff some
p to stave
benefits
hel
Running can e, such as late-onset How running helps you from
of old ag heart
factors ro kes, obesity, the inside out
d ia b etes , st d more.
eoporosis an
problems, ost dies stay younger on
o
It helps our b d maintains muscle
the inside, an d tone. You can Healthy heart
strength an starting and Running, as with any form
add years by a regular of regular exercise, helps
keeping up e. to maintain a lower blood
fitness regim pressure. The exercise
increases the heart rate
and blood flow, which
makes arteries expand and
contract more vigorously.
This keeps them more
‘elastic’, which is what
helps to lower blood
pressure. The heart is a
muscle like any other, so
regularly working it will
keep it healthier, therefore
reducing the risk of things
like heart disease.

Lung capacity
Lungs are worked hard when running and they benefit
from the additional exercise, helping to strengthen them
and increase their capacity. This means that the more you
work your lungs, the less out of breath you will feel. This can
help prevent breathing problems as you get older. If you are
asthmatic, increasing your lung capacity through exercise can
help to manage and reduce symptoms. If you have recently
given up smoking, running can help restore the health of
your lungs and recover some of the damage caused.

Lower body fat

Too much body fat can lead to all sorts of
problems, such as an increased risk of stroke,
Bone density heart attack and diabetes. Even a slim-looking
Running is a weight-bearing person can have too much internal fat around
exercise, which helps to increase their organs, putting them at risk, so it is
bone density and prevent the worth having a doctor check your body fat
onset of osteoporosis in later percentage (there are also machines that do
life. This means that the chance this in some pharmacies), so that you can
of things like stress fractures also work, through running, to decrease this and
decreases. Help increase bone give your body a clean sheet.
strength through your diet, too,
by making sure that you get
plenty of calcium through diary
products and leafy green veg.

Running for Beginners 35

 Health & fitness

Top tuirpself
will be mostly walking, rather than running, until that feels the strain of ageing, which is why
your fitness improves. Wear proper sports kit the risk of heart disease, strokes and angina
increases. These are known as cardiovascular
o and running trainers, even when you’re walking
Trecoamteys to gettlfinfogrfimt eeting
, you
at the beginning, as you want to ensure that risks, and you can help lower your chances of
it e t you don’t injure yourself and throw yourself off suffering by ensuring that you are regularly
When eward yours otivated. Se
to r m n course. As you get fitter and healthier, you can working your heart muscles by increasing heart
need to help stay ets and whe a rate through cardiovascular exercise. As well
goals lf mini targ t yourself to begin to partake in longer runs and speedwork,
yourse h them, trea ce of kit, or a which both help the weight to fall off. as strengthening the heart itself by increasing
ac ie
you re out, a new p away and a If you’re carrying just a little extra weight, and decreasing heart rate, you are forcing
ne r t a k e
with st make sure
d in a then you will progress more quickly. While you the arteries to expand and contract to let the
h t in
nig lm. Ju eat still need to build up your fitness, you can start blood flow, which keeps them elastic. Exercise
good fi you don’t tr n! running much sooner. If you only have a little improves your circulation as well, which helps to
th at fe
t
lf too o
yourse weight to lose, then it will come off more slowly. reduce the chance of blood clots in the future,
At first, you may see a small weight increase which can cause strokes and heart attacks.
as your body begins to build muscle, but in Cholesterol is also a big problem these
the long term you will see results. Maintaining days, with high levels causing fatty deposits
a healthy weight is something that you need to build up in the heart, leading to heart
to keep up for life, as it will help you to ward disease. Running has been shown to increase
off medical complications and help you live ‘HDL’ levels, which is ‘good’ cholesterol. These
longer. This means you need to ensure that your transport the fat away from the heart and back
running program is both varied and adapted to to the liver, where it is processed. If you do
your new fitness every four to six weeks. Hitting suffer from high levels of cholesterol, then you

“Running burns off more calories than

almost any other physical activity”
a plateau will mean that the weight loss stops. will need to manage it through diet as well as
Your goal is to get down to a healthy weight exercise, but it is a condition that is reversible,
and then stay there, which regular running will and will set you up for a healthier future if dealt
help to ensure. As you lose weight, you will find with soon enough.
that your energy levels go through the roof, Other than the heart, running helps protect
making you more productive on a day-to-day your health in many other ways. For a start, it
Join together with friends basis, and you will sleep better too. Rest assured
that you have made the right decision to take
boosts the immune system by increasing the
amount of white blood cells. As well as ensuring
up running; it burns off more calories than any that you don’t suffer from common colds and
other physical activity, bar cross-country skiing! flu, by having a stronger immune system you
will combat the early onset of more serious
Prevent health problems afflictions like cancer and diabetes. It also means
Even if you’re not starting to run because of a that you will recover more quickly from illness,
weight issue, then there are plenty of benefits and can recover more quickly after childbirth or
that running can give you. Many of these are an operation, for example.
preventative and stop the onset of common Your lungs will benefit from any form of
problems associated with the ageing process. exercise. Running forces your lungs to work by
As we get older, our bone density decreases, pushing air in and out rapidly. This will, over
our muscle strength and tone starts to reduce, time, increase your lung capacity, making them
and we are at a higher risk of illness like cancer work more efficiently. If you are a smoker (and
and diabetes. Unfortunately, there is no miracle we recommend giving up if you’re going to
cure to stop us ageing, but by maintaining start running), then it will help to undo a little
health and fitness from a younger age, we can of the damage that you’re doing. If you’ve
put ourselves in good stead for the future. given up, running will start to repair your lungs
© LEAF Charity
Think of your fitness as a pension plan – the and decrease the risk of smoking-related lung
Stay fit with the more you put in, and the earlier you start diseases. Asthmatics also benefit from exercise,
fa mily contributing, the bigger the rewards when as it naturally increases lung capacity and can
you’re older. Your heart, in particular, is a muscle alleviate the symptoms, reducing the frequency

36 Running for Beginners

 n make a
Being the rightenwceeigtoht yocaur health
massive differ Courtesy of Fitness First

Weighty matters
We explore what’s so important about staying a healthy weight
Obesity, where excessive body fat reaches the problems, diabetes, cancer, high blood ratio (WHR). This is a simple guide that involves
point that it can have an adverse affect on pressure and high cholesterol. Luckily, it is measuring the waist circumference and the
our health, is a common problem around the possible to reverse this risk through regular hips then dividing the former by the latter.
world, with a huge proportion of people in exercise, with running being one of the most Abdominal obesity is defined as a WHR of
the developed world tipping the scales in the effective forms if done every week. above 0.9 for men and 0.85 for women. For
wrong direction. Being the appropriate weight It’s also important to be aware of where men, the WHR is less pronounced, and around
for your height and build is essential to your you store fat. Fat around the abdomen is 0.9 is considered a healthy ratio. For women,
future health. Obesity has been linked to an considered more dangerous than fat on however, where the hips are designed to
increased risk of serious medical conditions, the thighs and buttocks. This is why a good be more pronounced, a lower WHR of 0.7 is
including heart disease, strokes, breathing measure of healthy weight is the waist to hip considered optimum for health and fertility.

Running for Beginners 37

 Health & fitness

© LEAF Charity

Run for charity to give you a mental boost

Be wary of consum that an inhaler is needed. Just make sure that For example, those with Type 2 diabetes
sports drinks if dia ing you always carry your inhaler with you and stop are encouraged to exercise to help with
b etic if you feel an attack coming on. blood sugar control and reduce the risk of
Finally, running is a weight-bearing exercise. cardiovascular disease. Muscles that are being
This means that it will help you to increase your used for running use up more glucose than
bone density, making bones stronger and less when they are at rest, leading to greater sugar
prone to breakages. This can help prevent the uptake and a lower blood sugar level. While
onset of osteoporosis, which is common as the benefits of running for diabetics is clear,
bone density decreases with age. It also helps sufferers do need to be more careful than
you to prevent injury and stress fractures, and a medically healthy runner. For a start, it is
able to cope better with the impact of running important that those on blood-sugar-lowering
on hard surfaces. medication control their carbohydrate levels
All of these various health benefits lead to carefully, making sure that they eat enough
a longer, healthier life and there is no reason relative to exercise so that the blood sugar level
to stop as you get older. Indeed, you will see doesn’t suddenly come crashing down. Also,
people in their eighties and nineties lining up at diabetics should be careful when using sports
the start of marathons! drinks or sports snacks, as these can often be
laden with sugars and carbohydrates that can
Keep illness at bay dramatically affect blood sugar levels.
As well as preventing the onset of certain Asthmatics are another group of people
Carry your inhaler in case of illnesses in the first place, exercise can be used who can be helped through exercise, but again
a sudden attack to help manage the symptoms of existing precautions need to be taken. Running will help
medical problems too. to increase lung capacity, which can reduce

38 Running for Beginners

breathing difficulties. However, exercise-induced
asthma can lead to worsening symptoms
and mental stamina, thanks to the increased
blood flow to the brain. Healthy body,
during and after running, which is an indication
that your medication needs to be re-evaluated.
Seek the advice of a doctor before starting a
Two of the most common mental health
problems in the world are depression and
insomnia. Often, running can help with the
healthy mind
running program, as they will help plan how treatment of both. For those suffering from
Running has as many mental
much running, and at what intensity, it is safe depression, those magical endorphins that are benefits as it does physical
for you to do. It can help to use your inhaler just released when running are helpful in mood
before you set off for a run, as this will open up control. One common cause of depression Running releases endorphins, the ‘feelgood’
your lungs ready for the extra exertion needed. can be a lack of self-worth and lower self- chemicals, so it is no wonder that exercise
Always ensure that you have your inhaler with esteem. Running is predominantly goals- is often prescribed by doctors to help
you for the duration of your run, and if you are based, meaning that you are working towards manage common mental health issues,
running with someone else, make sure that they achieving something. By monitoring progress such as stress, anxiety, insomnia and
know of your condition. and seeing the results, this can help you to depression. These chemicals include
More serious conditions can sometimes feel more motivated in other areas of your Dopamine and Serotonin, both of which
be helped with exercise, but this needs life, proving that you are capable of achieving have the effect of raising your mood and
to be under the supervision of a qualified anything that you put your mind to. making you feel generally happier. Running
professional. Exercise referral programs exist Insomnia is a tricky disorder to treat, as can help to improve self-esteem, body
in the UK and other countries for those with there are so many reasons behind it. However, image perception and feelings of isolation,
specific conditions that can be helped with exercise can help to relax the body and as well as helping to relieve stressful
thinking, which in turn leads to better sleep.
“Running in the evening helps to settle the As well as the chemical reactions caused
by running, having a goal in mind helps
body after a long day at work” you to focus on something positive and
you can work towards this, which helps
regular exercise, including diabetes, obesity and encourage sleep, and is often recommended to with motivation and a sense of purpose.
osteoporosis. These schemes help you to build sufferers. Running in the morning can help to It is important to note that exercise is not
up to the recommended 30 minutes of physical shake away the tired effects of a restless night, a ‘cure’ for these issues, which often have
activity five days a week – which is a good which can help with performance during the deep-set causes. If you suspect that you
benchmark for us all to aim for as a minimum day. However, if you feel over-tired, then the are suffering from a mental illness, then
weekly exertion. quality of your run will not be as good and you do need to visit your doctor, as you
you may lose form, leading to possible injury. may require medication or counselling, or a
Stay happy and stress free Running in the evening helps to settle the mind combination of both. However, running can
The benefits of running are not just physical. after a long day at work and also tires the body help you with the day-to-day management
There are a myriad of mental and emotional to aid sleep. Just bear in mind that after running of this issues, especially if they are short-
pros to this sport. For a start, it is proven that you will feel more awake and your heart rate will term problems.
exercise helps to reduce stress, which in today’s be increased, so you will need to ensure that
busy lifestyles, packed with family, work and you leave around three hours before finishing a
more, is a real bonus. It gives you time to run and going to bed so that you have time to
yourself to reflect on the day’s problems and recover. Also, consider that you need to re-fuel
issues, helping you to work through them and as soon as you finish your run, as you don’t want
to leave them behind. This is why many people to eat too close to bedtime or your digestion
prefer to run after work; to help bridge the gap churning away will keep you awake.
between working life and home life. Running regularly improves your physical
By exercising, you increase the serotonin in appearance too, which can help with
your brain, which is a chemical that helps to lift motivation, mood, self-esteem and more. Your
your mood, making you feel more positive. It improved circulation will give you healthy skin
can also make you more productive, as you can and glowing cheeks, and the exercise will tone
approach problems calmly and find reasonable your body and reduce excess weight. When you
solutions without stress. This is why exercise is feel good about the way you look, you will feel
often prescribed by doctors to help with stress better on the inside too.
and anxiety-related disorders. Not only that, the Hopefully, you will feel encouraged to take
decisions and solutions that you come up with control of your mental and physical wellbeing
during or after running are likely to be better through running. Take it up now and enjoy a
quality, as running helps to sharpen your focus longer, healthier life.

Running for Beginners 39

 Health & fitness

Are you fit to run?

Before you start to run, make sure you have gone through this checklist to ensure
you’re as fit as can be to avoid injury or other health complications

T
he first thing you must do before
embarking on running as a lifestyle
choice is to speak to a health
Gauge your health
professional, and make sure you feel The Body Mass Index is a gauge for weight on the theory that too much abdominal fat
100 per cent fit, healthy and prepared with all management. It is calculated based on your causes major health problems, or the body fat
the best advice possible. weight divided by the square of your height. percentage, which is done on a machine that
Running puts a lot of pressure on your body, While it’s a useful guide for beginners, it works out how much of your weight is ‘fat’,
and is physically demanding, especially when treats all weight, whether healthy muscle or separating it from muscle. You can find these
you’re just starting out, so be very aware of any unwanted fat, the same. There are alternatives, machines in health stores and pharmacies,
niggling pains that crop up. If you have any such as the waist-to-hip ratio, which works and there are at-home models, too.
health conditions that may affect your running,
such as pregnancy, being over- or underweight,
heart troubles, high blood pressure or diabetes,
always speak to your GP for advice before
embarking on a training program.
Devising a running training plan will differ
depending on what your reasons for running
are. The biggest motivation is weight loss, and
choosing a training plan suited to your physical
needs is vital. If you’re overweight, then building
up your running gradually over a longer period
of time at a slower pace is necessary.
When you visit the doctors, they will
assess your height, weight and blood
pressure, so if you are starting to run
because you want to lose weight,
then tell them, and they will be able
to offer advice regarding any
dietary alterations, or other tips
to aid you in your program.
If you’re currently
overweight, then running will
put a far greater pressure on
your heart and body. For a
few weeks before starting a
running training plan, walk
regularly three to four times
a week, slowly increasing the
pace until you feel ready to add
a few short bursts of speed – Healthy running
the walk/run method is the Follow these quick tips when you’re first starting out as a runner:
best plan, so see page 18 for t Don’t overdo it t Relax and run with friends
more information. t Build up gradually t
Enjoy yourself
Read through the checklist, t
Take walking breaks to catch your breath t Eat healthily
and ensure you follow our t Don’t run if feeling unwell t Get plenty of sleep
advice to be as safe as possible. t Keep a running log and record how you feel t Run regularly to beat the aches

40 Running for Beginners

 Checklist
Before running visit a health professional and make sure
you have ticked all of these boxes

Height and weight

You can use these figures to calculate your BMI, which is one test of health. However, if you
are lean and muscular, your BMI might be high, even though you are perfectly healthy.

Blood pressure
Maintaining an active lifestyle can lower blood pressure, but take it easy to begin with. Build
up slowly and don't let yourself get too out of breath. Stop before exhaustion hits.

Waist-to-hip measurement
A more useful BMI alternative. Measure waist and hips to get your ratio (divide the
former by the latter), which shouldn’t be more than 0.8 for women and 0.95 for men.

Lung capacity
Your lung capacity will increase with training, resulting in you getting breathless less easily. A
doctor will assess how much air your lungs can take and if there are any underlying issues.

Pregnancy
Exercise can be done, but only if your body is used to it. Don't start a running plan if you have
never done it before as it is too intense. Try cycling, walking or swimming instead.

Pick your training plan

Choose a plan suited to your age, body weight and fitness level. Don't overdo it; slow and
steady is the key to achieve your targets.

Diet overhaul
Making changes to what you put into your body will aid in weight loss and fuel you
to run. Keep a log of everything consumed in one week to identify problem areas.

Running for Beginners 41

 Health & fitness

Monitor your progress

If you are starting running to change your body shape or lose weight, here are
some methods you can use to measure results

W
eight loss is a common
motivator for new runners. The
BMI calculation is often used
What’s a good body fat
as a guide to what is a healthy
weight but, as we’ve already mentioned, it’s
percentage?
not perfect. We’ve already mentioned a couple of ways picking one method you’re happy with
The newer ABSI is somewhat better, as it you can measure your body fat percentage and sticking with it – you can see progress
also incorporates your waist circumference. It (electronic scales and calipers). There are regardless. Here is a chart that shows you the
has been shown that holding weight around also many online calculators, which can vary kind of body fat percentages you are aiming
your waist (an ‘apple’ shape) is worse for your in their accuracy, so don’t be alarmed if a for; note that women biologically need more
long-term health than storing it in your hips and shocking percentage comes up. You can body fat than men, as they tend to store more
thighs. Therefore, as well as monitoring your get a body composition test done, but it is fat as fuel for pregnancy. As a runner, you
weight, you should keep track of your waist expensive and often unnecessary. We suggest want to aim for the ‘fitness’ category.
measurement too. In fact, take it further and
take measurements from all over your body so
that you can see where you are losing weight
ACE Body Fat % Chart
and toning up.
Don’t become a slave to your scales. You may Description Women Men
find that you lose weight slowly with running, or
even gain it, depending on your starting point.
Don’t feel disheartened – you may be building Essential Fat 10-13% 2-5%
new muscle instead. A pound of muscle takes
up less volume than a pound of fat, so as you’re
building heavy muscle tissue (especially in your
legs and calves), you might be losing inches.
Athletes 14-20% 6-13%
Because of this, you can weigh the same but
have a leaner body.
You could measure your body fat percentage Fitness 21-24% 14-17%
instead. Even a very slender person can have
too much body fat, putting them at risk of
future health problems. A slim body type with
a high fat percentage often suggests that fat
Average 25-31% 18-24%
is stored between internal organs, which is a
worrying prospect. Aiming to lose a certain
percentage in body fat may be more beneficial Obese 32%+ 24%+
to your health than aiming to lose a certain
amount of weight, as we previously mentioned
that muscle tissue weighs more than fat tissue.
Some home scales now calculate this, or those
in pharmacies and gyms can offer the option. Lifestyle changes
However, these aren’t all that accurate, and Don’t just focus on your body; there are other benefits to running
results can wildly vary depending on how much t

Experience better quality sleep t

Keep the mind sharp
water you are carrying. You could also get some t

Clearer skin that glows t

Generally feel happier
‘calipers’ (they don’t cost much online), which t

Higher energy levels throughout the day t

Increased motivation in other areas
are more accurate, as you literally grasp the fat t

Improved mental health t

Build your self esteem
and measure it. t

Less prone to illness t

Add years onto your life

42 Running for Beginners

 Checklist
Seven ways you can check your health and fitness, and
monitor changes to see how running is benefiting you

Resting heart rate

A low resting heart rate indicates a good level of fitness. Find your pulse on your neck,
count the beats for 15 seconds and multiply by four. Around 60-100 bpm is healthy.

Find your ABSI

The A Body Shape Index is a new measure of health. It is similar to BMI, but it takes into
account where you are carrying weight. See www.absi-calculator.com.

Blood pressure checks

Ask your doctor to check your blood pressure at regular points throughout the year, especially
if you suffer with high blood pressure, to see if running lowers it.

Time trial
A simple way to gauge fitness improvements is to perform the same activity on a regular basis.
You could measure out a mile and see how long it takes you to run.

Clothing size
Sometimes scales don’t tell the whole story. If you’re clothes are getting looser, but your
weight is staying steady, you could be building muscle instead.

Take measurements
Before you start out, measure your waist, chest, hips and thighs. Re-do the measurements
once a month and visually see where you are shedding weight or toning up.

Keep a log
Make note of the above tests in your running log and update them regularly. This way, you
can look back and use them as motivation if you hit a plateau.

Running for Beginners 43

 Health & fitness

Prevent common
injuries
Don’t let an injury sideline you; prepare for all eventualities,
and run safe without pain holding you back

R
educe the chance of injury by Once you can run for 20 minutes solidly,
following our great advice, and say gently increase the time by five minutes each
goodbye to long-term timeouts. week. Never increase the distance per week
Keep the warming up and cooling by more than a mile/kilometre, and continue
down routines you have already established for to slowly build up to your desired distance or
every run that you do, focusing on loosening time goal. If you find you are struggling, then
up the hips, calves, quads and hamstrings. add in a walk break until you can run the time
Warming up your body will limit the chance without stopping.
of pulling something, and cooling down will
reduce the onset of aches and pains that can Pyramid to training success
leave you sore and unable to train. Stretching The pyramid technique of training works well.
out regularly or taking part in a yoga or Pilates Starting off at base level, slowly decrease and
class will increase your flexibility and improve increase your walk/run minutes until you can
your running in the long run. run 10, 15 and 20 minutes solidly. Once you’re at
Paying attention to your body is a must; this level, you will have the basic level of fitness
never push yourself too far. If you experience to progress to a 5 or 10K goal. Here is a sample
pain that doesn’t subside after a walk break and pyramid plan to get the best from your training
stretch, then end the session. If you are feeling and remain fit and healthy.
sore, then either do a small easy run or skip the
e
session completely and go for a swim or bike
ride. Resting isn’t a bad thing, and it is necessary Calf raises andrehetcelhesdipfosr ar
for a full recovery, even if you’re currently feeling essential st healthy
fit and well.
Don’t rely on running solely as your main
runners to stay
fitness source, as overdoing it can lead to
injury due to the impact that it puts on your
joints. Fit some strength training in so that the
Stretc h out wutell
muscles are continually strengthening and after a worko set Static stretc hesof
growing stronger. Other cardio workouts, to ensure no on the should be part n
such as cycling and swimming, are good muscle soreness your cool dow
for this, as they are low-impact, which gives
your body a rest from the motion of running.
next day
Work on your core muscles, stomach and back
for stability; yoga is perfect for targeting these
areas. Don’t forget to work on the legs and
glutes by doing repeats of squats and
lunges. Mix all of these exercises with calf raises,
heel dips and leg extensions to strengthen the
hips plus try to include some weight lifting to
tone up and help build stamina. When training,
never increase the distance too dramatically.

What’s that? Cardio: A workout that really gets your heart pumping and blood flowing. It will elevate your pulse and leave you feeling out of breath. This type of
44 Running for Beginners
 Train your way to victory Level seven
with this method Have a good varied plan. Strength training and stretching is vital,
so always include them in your week. Always prepare for races
of tr aining with training like this for best results from you and your body

Level six
Target specific Use lighter weights Add in some weight training, targeting specific areas: glutes, hips,
areas with with more repeats calves, quads, hamstring and the core. Using a balance ball can
weight tr aining for best results help make it more intense.

Taking it easy some weeks is Level five

Core training is Have the occasional rest week. Still cross-train, swim and stretch,
vital to let your body repair and as important as but limit your runs to one or two easy ones. Taking a break is
rest itself running beneficial, allowing the body to repair and strengthen.

Don’t give up running Level four

completely Continue the gradual increase in your running with longer
times or further distance. Remember to work on stretching,
core strengthening and other cardio activities to keep your
overall strength and fitness at a constant level.

Level three
Begin to increase time or distance, by no more than
five minutes per week, or 1km/1 mile in distance.
Incorporate other less impact-based cardio
Keep a varied exercise plan each week workouts, such as swimming or cross training.

Level two
Increase the running time and
decrease the walk breaks gradually
by no more than a minute every
couple of runs. Introduce more
Yoga poses such as these help stretching such as hip extensions,
calf raises, heel dips, downward dog
stretch and strengthen your body and bridge.

Level one
Lunge walking is an
excellent dyna m Top tip Start off with the walk/
run method, ensuring
way to warm up icthe Exercise at home
You don’t have to joi
you warm up and
n a gym or go cool down properly.
body, lowering the to specific classes th
at can be costly
chance of injury to strengthen up. Yo
ga, Pilates and
stretching moves ca
n be done at
home, and as for we
ight training
use things around th
e home such
as full drinks bottles,
jugs of milk,
canned foods, or an
overweight cat.

workout will burn calories and help with weight loss. Repeats: The repetition of a workout, for example three sets of 12 squats with a break in between.
Running for Beginners 45
 Health & fitness

Nutrition for Top 5 tasty

treats
runners
Choosing the correct foods and drinks to incorporate into
1. Carrot
sticks
Combine with 1tsp of peanut
butter or low-fat hummus for a little
extra enjoyment and protein.
your diet is vital for optimum performance and results
2. Bananas
Perfect at any time

O
ne of the most common things to worry about carb-loading. You can fuel your of day, before or
that we hear are people who have runs effectively with fats and protein, and the after a run. They
taken up running to lose weight, right carbs. Try and make your diet as ‘clean’ also contain high
only to find that they are either as possible, which means avoiding processed levels of carbohydrates
losing very little or nothing, or have actually foods and refined sugars (including many and potassium, both of which are vital to
gained a pound or two. misleading diet products). Lean meats, lots of runners at all levels.
While there are plenty of reasons for this, for fruits and vegetables, pulses, grains, nuts, oily
example muscle gain, it could all be down to fish… all of these should be included in your 3. Fresh fruit
bad dietary choices. It is easy to fall into the trap diet. Aim for three balanced meals a day, with Cut up into a fruit
of eating more than you need when you start two healthy snacks. Drink plenty of water as salad, with some fat-
running. It’s also easier to justify ‘treats’ when well, as this can help with weight loss. Swap to free natural yogurt
you have been exercising. wholemeal bread and pasta, and have brown or to add sweetness.
In order to lose weight, running and good wild rice with your dinner – these simple swaps Blueberries and
nutrition go hand in hand. Eating the right can make a big difference. raspberries are especially healthy, and pop
amount of the right foods will make a big If you are feeling hungry, drink a glass of into your mouth like candy.
difference. You still need to burn off more than water. In many cases you may feel hungry, but
you’re putting in to lose weight. Never starve actually be dehydrated. Try drinking a glass of 4. Rye crackers
yourself to save calories; just pick better foods. water to see if your hunger vanishes. If you’re An excellent low-
A good diet needs to have a balance of still peckish after 10-15 minutes, then eat a small calorie, high-fibre
good carbohydrates, protein and fat. When snack, like those suggested opposite, to feel full snack and even
you are first starting running, you don’t need and raring to go. better with protein-rich peanut butter.

5. Dried fruit and nuts

If hungry, Top tip Eat in moderation, as nuts are high in
glass of watheravetao Avoid sports d (good) fats, but in small portions they’re the
f ill the hole rin
Sports drinks ks perfect runner’s snack throughout the day.
towards runner are marketed Pick unsalted, raw nuts and unsweetened
are going to be s, but unless you dried fruit; almonds and walnuts are
ru
hour, then stay nning for over an especially beneficial.
aw
You are adding ay from them.
in
carbs and suga more calories,
rs than you ne
counteracting ed,
the benefits of
your running,
espe
are trying to lo cially if you
se weight.

46 Running for Beginners

 The runner’s menu
Make the correct decisions when selecting foods while dieting

Breakfast Dinner
Scrambled egg on toast Chicken and quinoa hotpot
Scrambled egg whites on wholemeal bread. For an extra hit of Quinoa is an incredible source of protein. There are many varied
protein and good fats, add some smoked salmon or avocado. recipes online, but try cooking it in vegetable stock and adding
chicken, courgette, and sundried tomatoes for a delicious hotpot.
Cereal
Low-fat energy-boosting cereals, such as porridge, muesli or Roasted salmon
granola. Always served with skimmed milk, and add berries on Wrap a piece of salmon in tinfoil and bake in the oven for
top to sweeten them up and contribute towards your five-a-day. 30 minutes with sliced new potatoes and vegetables. All cooked in
one tin with a little olive oil, this is a healthy, quick roast dinner.
Cereal bars Sweet potato jackets
Make homemade healthy cereal bars, protein bars, or Tasty and filling, plus quick and very easy to prepare. Serve with
banana bread that will last you all week. Be cautious of your vegetables, salad, meat or try adding a variety of fillings such as
ingredients; use wholemeal flour and watch the sugar. low-fat cottage cheese or low-fat soured cream.

Lunch Dessert
Tuna Niçoise salad Yogurt and fruit
Made from half a tin of tuna, a hard-boiled egg, green beans Low-fat flavoured yogurt with mixed fruit. Add a little
and salad leaves with anchovies or olives, balsamic vinegar or honey, flaked almonds or home-made granola for a tastier
low-calorie salad dressing if needed. topping treat.
Chicken wrap Dark chocolate
Easy to pack for work or travel, the wrap is versatile and can be A few squares of dark chocolate after your dinner is a small
as healthy as you want it to be. Pack it with chicken breast, tuna source of calcium, but as it’s rich, you’ll need less to satisfy you.
or avocado, add veggies such spinach or rocket, and use pesto
or hummus for extra flavour.
Banana icecream
Homemade leek and potato soup Surprisingly, you achieve the texture of icecream simply by
Mix up leeks, potato and skimmed milk. Cook up a batch that can freezing chopped up bananas for a few hours and tossing
be frozen, then heat up and keep in a flask ready for lunchtime. them in a blender. Add in two teaspoons of low-fat Greek
Add a piece of wholemeal bread to make it more filling. yoghurt and a splash of milk for a creamier version.

Bake your own cereal bars to Homemade soup can be made Sweet potato with low-fat sour
control what goes into them in large batches and frozen cream, Cajun grilled chicken and salad

Running for Beginners 47

 Health & fitness

The importance of
carbohydrates As you increase your distance, dietary changes
will need to be made to succeed

What to eat for distance

W
hen reading about foods that
are suitable for runners, you will
see a lot about ‘carb loading’ to Learn whether you need to start incorporating
increase energy.
Carbohydrates provide the glucose that carbs into your diet
your body needs for energy, and runners will
often increase the level of carb-heavy foods
in their diet to improve their overall running
performance. As a beginner to running,
carbohydrates will only play a minimal role to
Start line Walk/run
As a beginner, just
try to eat a healthy
your running and training. You don’t need to Starting off breakfast, such as
carb-load, because you will not be expelling Only incorporate a higher cereal with skimmed
excessive amounts of energy. It is, however, amount of carbs into your milk or wholegrain
important to understand the benefits of eating diet if you are not on a toast with peanut
the right carbs at the best times to avoid weight strict weight-loss plan. butter or jam.
gain, and ensure you’re storing enough energy You won’t need
to get the most from each run and prevent you anything more in
from feeling sluggish. Top tip: Make sure you mix protein into your diet to help your diet for now.
Carbs come in good and bad varieties, as do repair any muscle damage. Also remember to keep your
all foods, so picking the right ones is key. Avoid fluid levels topped up at all times. Muscles will become
white breads, rice and pasta, instead opting for stronger and greatly decrease the chance of injury.
brown, wholewheat/wholegrain options where
possible. Limit the amount of fresh fruit eaten
too; while it is good for carbohydrate intake,
it can be high in sugars, which can hurt your
stomach when eaten in excess; you definitely
don’t want to experience what is commonly
known as ‘runner’s trots’.
You won’t need to properly carb-load until
you’re running for longer than 60-90 minutes
in one go, but you should be always try to be
aware and eat a balanced carb-based meal the Half marathon
night before a longer, more intensive run to Planning your meals is now a
ensure you perform at your best. substantial part of your week. The
night before long runs ensure
It’s worth remembering that carbs are not the
your dinners are suitable and
only source of energy for running. Your body
eat porridge an hour or more
can convert good fats into energy as well, so
before your mid-length runs. On
don’t feel like you have to have an appreciation
for pasta to be able to run longer distances!
the morning of a longer run, try
a homemade blueberry muffin
Start eating upextrle aof
Also, try the more ‘forgotten’ sources of carbs, – light, but filled with enough carbs for a coto a big
such as apples, berries, yoghurt and lentils – it’s goodness to keep you energised. weeks prior t
not all potatoes and pastas. race even
48 Running for Beginners
 5K
Make sure you are
picking the correct foods
Top 5 carb
now, as you will begin to
need a bit more energy
essentials
if you’re running several 1. Breakfast
times a week. Porridge is the
runner’s choice,
but you could try
homemade granola
or wholemeal toast. Add a sliced banana in
for extra energy.

30 minutes 2. Evening meal

Incorporate suitable snacks into your Grilled chicken or baked fish mixed with
diet, such as dried fruits and nuts, vegetables, such as broccoli and green
low-fat Greek yoghurts or bananas. beans, with brown rice, quinoa, wholemeal
Avoid sugary treats, as they will leave pasta, or sweet potato.
you feeling tired and sluggish.
3. Pasta
Great for
lunch or
Top tip: The higher the fibre, dinner, always
the better the carb. Foods with pick wholewheat,
higher fibre levels will digest brown pastas. Pasta isn’t ideal for weight
slower, meaning a more gradual loss, but stick to tomato-based sauces to
release of energy stores. avoid excess calories. Pick your additions
wisely; bulk up your pasta dish with veggies
and skip on extra cheese or bacon.

4. Energy bars
and drinks
10K Shop-bought options
Continue with suitable are high in sugar, so
snacks and breakfasts, make your own bars
but try to add in with oats, dried fruit
sweet potatoes, and honey. A DIY
rice, couscous and sports drink can
pastas to your lunch
on days when you
Begin to eat more carbs up be made from fruit
will be running late, to three days before a 10K for juice, water and a
pinch of salt.
or planning an early optimum fuelling
morning outing.
5. Snacking
Keep some suitable snacks in your
Marathon
cupboards or desk drawers, such as dried
Now every mouthful
counts, but never over-eat. fruit and nuts or rice cakes. Improve the rice
Running when too full can cakes by adding peanut butter or some jam
lead to stomach issues that for a small sugar boost.
no runner needs. It’s best
to avoid high-fibre foods
You’re nearly at your on the morning of a long-
race goal. Stick with distance race.
the plan to succeed
Finish line
Running for Beginners 49
 Health & fitness

Sports nutrition
There is an overwhelming array of food and drink products
Top Five Sports
Products
1. Better hydration
aimed at runners, so which ones are worth your money? Low-calorie sports drinks that offer
electrolytes can help you replace the
fluid and salt lost when you sweat,

W
hen you are first starting out in through your diet, you can get protein-based just look at nutritional information.
running, it can be easy to get sports products. The most popular of these
caught up in the massive range for runners is a recovery shake, which has the 2. Energy gels
of products designed to help right blend of carbs and protein to aid recovery For longer runs, gels
you run faster, recover better or lose weight. and start your muscles on the path to repair. If are easy to carry
Traditional sports products include drinks and you feel you’re not getting sufficient protein, to provide quick-
gels, and this is what you will most often see for instance if you’re a vegetarian or vegan, this release carbs for fuel
at races (at half marathon and above they are is an easy way of inserting protein into your without sitting in
usually provided on the route). We mentioned diet and aiding your recovery. Again, these are your stomach.
on the previous page that you should avoid adding in calories, so use them after particularly
sports drinks unless you are planning on hard efforts, such as races, rather than every 3. Jelly beans
running for over an hour. This is because at run. Try For Goodness Shakes Sports Recovery Sports Beans or plain jelly
this stage they offer little benefit over water ( www.forgoodnessshakes.com/recovery) beans can give a quick
when it comes to hydration, and as long as for example. Protein-based products, such as energy hit on shorter runs
you eat properly during the day, before and protein shakes and bars are often used by those when needed. And not to
after your workout, then you shouldn’t need who do strength training and body building, so mention, they are tasty too!
fuel. They can undo some of your hard work there are plenty of options out there. If you feel
when it comes to running, especially if you like you need the extra hit, then try a protein 4. Recovery shake
are trying to lose weight, as you are taking on powder (whey), which you can add into a With the right blend of protein
board additional calories. If you find it hard to smoothie to drink post-run to promote muscle and carbs, this helps you to
drink enough water, then you can consider repair. If you are mixing running with strength recover and repair muscles.
some sports drinks that are designed simply to training and want to maintain bulk, then look Mix your own or buy ready-to-
hydrate, not to fuel. These are tastier than water for a higher protein content. If you are trying drink, bottled shakes.
and have few calories, such as Lucozade Lite to lose weight, however, then be careful how
( www.lucozadesport.com/products/sport- much additional product you take on board, 5. Real food
lite/) or High5 Zero (http://highfive.co.uk/ though there are specific protein products on Try raw food
product/hydrate/zero). If you want to try a the market geared towards weightloss as well as or chia based
more natural alternative, then consider coconut muscle building. foods on the
water, which is naturally hydrating though the There has been a move towards more run if you don’t
taste isn’t to everyone’s liking. natural sports nutrition recently, as people look like processed
If you are going to be running for more for ‘cleaner’ sources of fuel and protein when sports products.
than an hour, or if you are combining multiple running. If you don’t like the idea of taking
activities (triathlon, running to and from the sports drinks or gels, which are processed and
gym, commuting to work by foot, etc), then you
can get sports drinks that offer a higher level of
often synthetic, then you never have to. Many
runners rely on things like jelly babies, raw food
Top tip
carbohydrates and so act as fuel. Gels are similar bars (Nakd bars are particularly popular – www. Read the labe
to these in that they provide carbs, but they do naturalbalancefoods.co.uk), nuts and dried Sports produc
ts
ls
so in one go, by means of a shot of thick gel. food as on-the-run fuel sources. You can make manner of ingr can contain all
edients, includ
You have to experiment with brands, as some your own sports drink by combining water with sugar, sweetene ing
have different consistencies, some include fruit juice and adding a pinch of salt. artificial flavou rs, preservatives,
rin
caffeine (which can give you ‘runner’s tummy’) Chia seeds are popular for adding protein you are taking gs – know what
in before belie
and some have to be taken with water. Read into a runner’s diet and you can get runner’s the claims on th ving
the instructions, as they will need to be taken at food from www.chiacharge.co.uk, which make because it’s aim e packet. Just
different intervals. flapjacks and sports drinks using the wonder doesn’t mean ed at runners,
it’s go
Protein is another important consideration seed. You can even get chia sports gels from Some are little od for you.
m
for runners. While it is best to get this naturally www.33shake.com. sweets or choc ore than
olate bars.

50 Running for Beginners

 What to eat when
Use the right products at the right time to get the
maximum benefits to your running

Day to day During workout

Coconut water Nuts and seeds
Use as an alternative to water for some drinks on exercise days. Make your own trail mix to take with you, as the fatty nuts
It’s naturally hydrating and replenishes electrolytes. It’s also high provide energy to keep you fuelled without having to eat too
in both potassium and magnesium, which are key nutrients. much. On top of the good fatty acids, nuts contain a lot of fibre.
Fish oil supplement Sweets
If you don’t eat enough healthy fats – such as avocado, fish, nuts, Longer runs are the one time you can justify sweets! Runners
olive oil – then consider a supplement as they can help your swear by jelly beans or jelly babies, and they are often given out at
system function more effectively. races. A quick energy hit without filling up too much.
Protein snacks Gels
You can get high-protein sports food for everyday, including If you’re going to use sports gels, read the packet. Some suggest
popcorn, bars, drinks and more. If you are looking to build muscle, taking on at the start and then every 30 minutes, but timings
then these can be of benefit, but still consider them as treats. vary. And carry water if they require it.

Pre-workout Recovery
Protein flapjack Chocolate milk
This gives you a good balance of protein and carbs, to help fuel If it’s good enough for Mo Farah (apparently)... It contains a 3:1 ratio
your run, and is perfect if you don’t have time for a proper meal. Try of carbohydrates to protein, perfect for recovery and cost less than
brands like Trek or Chia Charge, which are popular with runners. sports products. Dairy-free versions are also available.
Banana Protein shake
One of the best sports foods and completely natural too! It has Powdered whey protein can be mixed with milk (any kind) or
digestible carbohydrate for quick energy release, and potassium water and helps to promote muscle growth and repair, great for
to maintain nerve and muscle function. gaining bulk and preventing injury.

Porridge Yoghurt, granola and berries

If you’re a morning runner, have oats made with milk, giving A natural recovery option that contains both protein, from
you both carbs and protein. Add milled seeds, dried fruit, Greek the yoghurt, and carbs, from the granola to replenish and
yoghurt, or even a scoop of protein powder for added boost. restore. Add berries for an extra dash of vitamins.

Add powdered protein to Perfect workout fuel A natural recovery formula for
smoothies for an extra kick for runners after your workout

Running for Beginners 51

 Health & fitness

Beat the bulge

The most common reason people run is to lose weight. We show you the best
ways to achieve this safely and how to get lasting results

O
ut of all cardio workouts, running is get older. Your BMR can help you work out your calories less, burning 500 calories more, or a
one of the most beneficial if you’re daily calorie needs. This is usually your BMR combination of both. Never aim to lose more
aiming to lose weight. plus your general activity levels – a person who than a pound or two a week.
The first step is to take a good look stands all day or has an active job will need The most important thing is not to ‘eat’ all the
at your diet. To lose weight, you ideally need more calories than someone in an office. This calories that you burn from running. If you run
to burn more calories than you have put away website calculates your BMR and your Daily for three miles, burn around 300 calories and
during a day. The recommended daily calorie Calorie Needs using your height, weight, age treat yourself to a Mars bar, then you are not
count for women is 2,000 and 2,500 for a male. and activity levels: www.bmi-calculator.net/ going to lose weight!
This is what you will see on food packaging, bmr-calculator/. Monitoring your food intake and calorie
however it’s not that simple. Everyone has a This is your starting point, and you shouldn’t consumption can help you lose weight too. A
personal ‘Basal Metabolic Rate (BMR)’, which eat less than your daily calorie need or you website like MyFitnessPal (www.myfitnesspal.
is the amount of calories your body needs may find your body holding on to weight com) enables you to clock your food daily and
to function day to day if you do absolutely to prevent starvation. A pound of weight is add in whatever exercise you do to meet a daily
nothing. Your BMR decreases as you age, so if roughly equivalent to 3,500 calories, which calorie target. The targets that are set by the site
you change nothing about your diet or exercise equates to 500 calories a day if you want to lose can be too low, but you can edit them to match
routine, you will naturally gain weight as you this amount in a week. This means eating 500 your personal daily calorie needs.

Make better treat decisions

Think carefully what you are putting Takeaway curry = Fast food burger = 492kcal
into your body to ensure your diet goes average 1,300Kcal If you must eat fast food, opt for a
to plan and that you’re motivated to Pick one that is tomato based, avoiding coconut chicken option at a more respectable
keep going. Allow yourself some treats or creamy varieties, and choose poppadoms 376kcal on average.


in the week, but eat ‘naughty’ foods and plain rice over naan breads and fried rice.
only in moderation.

175ml white wine

= 130kcal
Substitute for a glass of
red wine at slightly lower
120kcal or a single vodka,
 
soda and lime at 79kcal.
 Leave b ehind th
grease and fats! e Pick the
c hicken ophteioanlthier


1 bar milk chocolate = 255kcal
Takeaway pizza =
between 220-350kcal per slice
 where possible
250ml can of cola = 142kcal
Go for dark chocolate. At 210kcal and less fat Choose a healthier, thinner-based pizza with The diet option saves on calories, but
per 49g bar, the chances are you will eat less limited cheese and vegetables, or pick a shop- beware, as the sweet taste and absence of
too, as it’s richer. bought one for more control. sugar will increase your sugar cravings.

What’s that? Food diary: Make sure you keep a log of absolutely everything you eat and drink. You might not even think about what calories are in drinks, for
52 Running for Beginners
 Top tip
Measure up
Measuring is a bette
r ga
of progress over weigh uge
yourself. You might fi ing
nd
scales move very litt that the
le, but you
are losing inches and
clothes
sizes as you build lea
n muscle
and drop fat. Do this
once
month to see results. a

© Courtesy of Fitness First

example, so for weight-loss, stick to low-calorie drinks and limit your alcohol intake.
Running for Beginners 53
 Health & fitness

Eat for weightloss

Running will help you to lose weight, but what you eat is just as important, so
make sure you are making the best nutritional decisions

S
imple swaps, like those on the last the right kinds of fuel to keep you going and fats in our diet to help lubricate our joints. Think
page, will help you make healthier your energy levels high. of things like virgin olive oil, coconut oil, nuts
eating choices and will build up to Rather than thinking of a ‘diet’, you want and avocado.
help you lose weight, alongside your to think of a lifetime healthy eating plan. Try Get used to reading ingredient labels on your
running regime. cutting out, or at least down on, processed food as a habit, and choose foods that have a
However, it is your overall daily diet that foods, refined sugars, artificial sweeteners and short list of ingredients that you recognise. If
will have the biggest influence on whether alcohol. Instead, fill up on ‘cleaner’ foods, which you can’t pronounce something, you probably
or not you start to shed fat. There are various are those that have none or few ingredients. don’t want to eat it. You’ll soon realise how
weightloss diets out there that you can try and The bulk of your diet should come from fruit, much sugar is added to your food – it’s in
some are better than others, but many work on vegetables, lean meats, fish pulses, wholegrains everything from ham and bread, to table sauces
cutting calories, eliminating food types or using and a little diary. Where possible, try and avoid and dairy-free milk. Avoid unnecessary sugars as
meal replacements. ‘low fat’ or ‘diet’ products. Where they are low much as you can, and stick to natural sources.
These might work well in the short term, in fat, they are often stuffed with extra sugar so Following these basic guidelines and sticking
but they are not always sustainable in the that they still taste good. to your Daily Calorie Needs (see pages 48-49),
long-term. If you are running, then you need to And speaking of fat, don’t be afraid of it. Not will enhance your running and your weightloss
ensure that you are eating enough and getting all fats are made equal, and we need healthy goals, as well as your general health.

Increase your metabolism

Many foods are claimed to speed up Fish Coffee
your metabolism, though studies are Lean protein at mealtimes can help you to Caffeine jumpstarts your system and helps
not conclusive, so don’t rely on them as boost your metabolism, as it takes more energy with fat burning, so you don’t need to cut
a one-track solution. However, there is to process protein, than it does carbs. it out completely. However limit it in the
certainly no harm in adding any of these afternoon so it doesn’t effect your sleep.
foods to your diet. We take a look at
seven 'superfoods' that are purported to
aid metabolism.

Chilli
Adding a bit of heat to your
dinners can reportedly help to
speedup your metabolism and
burn fat. Add a dose to chilli,
curry, pasta dishes and more.

Green tea
Small amounts of
caffeine, a stimulant
making you burn Cinnamon
calories faster, as well This tasty spice apparently helps to lower Egg whites
as catechins which blood sugar levels and help fat cells process Like fish, and lean meats, egg whites are full
©Thinkstock

are reported to be sugar more efficiently. Add it to your morning of protein. They are also said to have certain
good for weightloss. porridge for an extra boost. amino acids that fire your metabolism.

What’s that? Food diary: Make sure you keep a log of absolutely everything you eat and drink. You might not even think about what calories are in drinks, for
54 Running for Beginners
 Top tip
Minimal juice
Juice has been vilified
in the
press and it is losing
its once-
healthy reputation. Mu
the goodness of fruit ch of
is lost (the
fibre from the skin) an
d what is
left contains a lot of
fruit sugar
(or even added suga
r). The odd
glass is fine, but stick
to water
as a main drink.

example, so for weight-loss, stick to low-calorie drinks and limit your alcohol intake.
Running for Beginners 55
 Health & fitness

Different surfaces and

their fitness benefits
Explore different types of running terrain, and their pros and cons

R
unning is the only sport that can be Treadmill
done anywhere, on any surface. The Perfect for those winter months and when
key is finding a route and a terrain you you’re first starting out. You can vary the pace
are happy running on, and provides BOE
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Read our guide to the different surfaces Trail
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a variety of ground such as
go and try them out for yourself! gravel, wood chippings and sand.
Many trails found in woodlands
have marked out routes so you can

Trail:urOituer run in a safe environment.

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favo r ain t

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Best all-weather
miles from your finishing point workout
56 Running for Beginners
“Running is the only Grass
A good natural running surface when it is kept
sport that can be short and flat, but watch out for any hidden
holes that could sprain an ankle. Well-kept
done anywhere, on grass, such as a golf course or football field, will
be in top condition, but be careful on longer
any surface” grassland, as this can hide hazards.
Pros:
t

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PO
ZPVS
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BOE
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tone up quicker
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without clock watching
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t

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57
 Health & fitness

Running for women 20 things you really need to know if you’re a female runner

5: Women-only races

W
hile the basic principles of Courtesy of Fitness First
running remain the same, there Many new runners want to enter a race as a
are differences between men challenge and do something great for charity.
and women when it comes to The Race for Life events are perfect for this,
running. From safety concerns to differences as they are a women-only event where you
in body makeup, let’s start with some top tips will see women of all shapes, ages and sizes
for female eyes only! running with family members and friends for
an excellent cause. The races cover 5K and 10K,
1: Clear your mind and are held all over the country; visit
Women are increasingly under a lot of stress to www.raceforlife.org for more information.
both hold down a full-time job and bring up
a family. Running is a stress reliever and even 6: Health benefits If unsure if you should run,
better when with friends. Running in a group Running can help ward off many cases of ill then cross-train instead
gives you all the chance to vent and chat while health in females. Running lowers the chance
the time passes by quickly. of heart disease, and reduces blood pressure 11: Don’t overheat
and the risk of diabetes. There is also evidence If your body is currently used to exercise, then
2: Safety aware to prove it can help prevent cancerous cells continuing with moderate exercise when
Never run in dark isolated areas; always pick developing – one of many excellent reasons pregnant is fine. Just ensure you don’t overdo
well-lit areas in the evenings, or run in a group. why you should start running today! it and keep your body temperature regulated.
Don’t use headphones when running in an Perhaps try switching to low impact sports for a
isolated area, so that you’re fully aware of your 7: Vitamins and minerals while if you find yourself beginning to struggle.
surroundings and who is around you. Glucosamine is essential for joint protection,
but as a female you will need to ensure your 12: Pregnancy
3: Weight loss calcium and iron levels are also topped up. During pregnancy, your breathing will
Weight loss tends to be a bigger concern for Calcium helps ensure your bones are as healthy change, meaning you’ll find yourself short
women, but luckily you have picked the best and strong as can be, and iron is beneficial to of breath quicker when running. It isn’t your
sport for great results. Regardless of whether menstruating women. body getting less fit; it is natural, so just listen
you run fast or slow, the benefits you will reap to what it is telling you, take it easy and never
are far greater than with any other activity. 8: Relieve PMT ignore fatigue. Invest in some comfier clothing
Running is probably the last thing you want that is made from stretchy material and make
4: Muscle power to do with painful stomach cramps, but it can sure you slow your pace, never over do it.
Women don’t naturally bulk up like men do work wonders as a pain-relieving tool. Feel-
when undertaking regular weight training. You good endorphins are released, making you feel 13: Early pregnancy
will tone up and improve the shape of your as good as new – well, until you stop at least! You may not feel up to running in
body, strengthening as you run without turning the first few weeks of pregnancy as your body
into a female bodybuilder! 9: Period aware is changing, which you will notice. You may
If your period becomes too light or stops feel nauseous and exhausted, but running can
altogether, then you are overdoing it, which relieve some of these unavoidable side effects.
is dangerous to the state of your bones and Slow the pace, and alternate your running and
body. See a doctor straight away if you notice rest days. Only run, though, if you have been
a change. doing it for a few months before becoming
pregnant, never start running when pregnant as
10: Planning a pregnancy it will put to much stress onto your body.
If you are trying to conceive, then lay off
Women-on ly races are excessive running and training. Overtraining 14: Post pregnancy
perfect for beginners and too little body fat can make you miss a Take it easy after pregnancy, as your body
period, meaning you probably aren’t ovulating. will be more prone to injury. Your body has

58 Running for Beginners

 wit h friends
Have fun when exercising

Share your worries to help you relax

If pregnant, take it easy and stay cool,

e for running slow your pace and enjoy running while
Get a buggy suitabl it is still comfortable, never overdo it
gone through a lot, so give it time to rest and clothes, which could irritate sensitive skin areas. neighbour, whoever, to join; taking the whole
strengthen again. Don’t start exercising again Wearing clothes that are made from breathable gang with you for a breath of fresh air will
until you get the okay from your doctor and it is materials will also leave you feeling cooler and eradicate that “I have no time“ excuse.
pain-free to do. far more comfortable
19: Hecklers
15: Clearer skin 17: Sports bras Everyone will run past someone who thinks
Running outdoors can have a skin-boosting The most important piece of running kit that a that they are funny by shouting out an
benefit, as circulation is increased, improving woman can buy. Pick a well-fitting one that feels insult or whistling as you pass. It is tempting
the balance of the skin. The fresh air will also tight and secure. Always try before you buy, and to retaliate, but just ignore them; you don’t
give you a healthy glow compared to the sticky, yes, this does mean jogging on the spot in the want to anger the wrong person when
air-conditioned feeling you get from a gym. Any changing room! If pregnant then just invest in running on your own.
exercise will help clear your skin though. one a size bigger for comfort.
20: Leave a note
16: Good kit 18: Take your kids Always tell someone where you are running
Wear correct-fitting clothing that’s not too tight If you’re a mum, invest in a buggy suitable for and how long you will be gone for. Try to carry
to avoid any feminine hygiene issues. Avoid running so that you can take your child with your mobile phone with you in a sports belt or
using fabric conditioners on your running you. Get your dog, boyfriend/husband, sister, pocket, so you can contact someone if needed.

Running for Beginners 59

 Health & fitness

Running for men

Male runners have their own running issues to deal with; we look at some of them here

3: Intended weight loss

M
ale runners have just as much to
contend with as female runners, Of course, losing weight might be exactly Don’t overdo
and some very gender-specific what you are trying to do, and running is a you training;
problems and concerns. These great way to do this. If you are starting running listen to
tips should help you address the most overweight, then you need to make sure that
common queries and issues, so you can get you have supportive shoes, that you start slowly
your body
on with the simple act of running. and you keep an eye out for injuries – your
body will be under a lot of pressure at first, but
1: Limit competitiveness it gets easier as you start to shed fat.
Men can be competitive, with themselves and
in peer groups. We’ve probably all met that 4: Weight training
person who claims that they could just turn You don’t have to give up weight training
up and run a half marathon without training. to run. In fact, it can benefit your running by
Gaining running strength means consistency, building leg strength, giving you a powerful
and a slow, steady build up. It’s the best way core and maintaining a strong upper body. It’s
to get stronger and stay uninjured. Focus on better to do weight training and running on designed plasters to cover the area (usually
yourself and your training, and you will be different days, or you will be doing one with a called nipple guards or something similar).
reaping the rewards soon enough. tired body, meaning you might lose good form
or not be able to perform to your best. 8: Go tight
2: Unintended weight loss Women suffer less from chafing in sensitive
When you start running, you might find that 5: Don’t give up other sports areas, such as the thighs, because they are
you begin to lose weight and that isn’t always If you already do other sports, such as football or more likely to wear skintight leggings so that
desirable. If you find that the scales are on a squash, build them into your running program skin doesn’t meet skin. Don’t be afraid to do
downward spiral, then you need to review rather than neglect them or try to do too much. the same; you can get tight cycling shorts style
your nutrition plan, and look at cross-training These involve running anyway, usually in short, bottoms with normal, looser-fit shorts over the
to maintain muscles that running doesn’t use. fast bursts, therefore use your running sessions top for the best of both worlds. Use petroleum
Weight training can be useful for keeping bulk. to focus more on a slower pace and a longer jelly in any areas that rub.
distance to balance things out.
9: Supportive underwear
6: Beware of injuries When you’re running, you want everything to
Different sports come with different injuries, but be held in place. Some shorts have an inner
they can all affect your running. If you turn an ‘pant’ area so you could go ‘commando’, but
ankle at football, or pull a muscle lifting weights, you might not find this supportive enough.
you should rest from running while you heal, You can get away with well-fitted boxers, but
until it is completely pain free to walk. At that cotton isn’t the best choice as it doesn’t wick
point you can start slowly building back up to sweat away. Proper sports underwear is both
where you left off and reintroduce each activity supportive and stays dry.
as you regain fitness.
10: Stay hydrated
7: Chafing It’s easy to forget to drink enough water when
It’s not nice, but one problem that is very running, especially if you’re not one of those
Staying much a ‘male’ problem is sore nipples. While people who downs their eight glasses a day as
hydrated is women have sports bras as protection, it’s a standard. Men need more water than women in
even more different situation for men, as this sensitive general, so keep an eye on your urine to ensure
important area rubs against t-shirts and can cause painful you are getting enough (a pale straw colour is
chafing or even bleeding. Prepare for this by perfect) and keep drinking throughout the day.
for men using petroleum jelly, and you can get specially Keep a bottle of water with you as a habit.

60 Running for Beginners

 Don’t ignore injuries or pain
s

Take care of your feet as well as shoes

Being competitive is a positive trait, as

it will drive you not to give up on your Stretching will help
training - just don’t overdo it you avoid injury
11: Don’t be stubborn likely to get injured. If you can only train at then it’s worth thinking more about nutrition to
Are you the type to ignore aches, pains and weekends, then it’s better to take longer to fuel your running session. Get a good balance
niggles? Do you shrug them off and carry on reach your goals than do too much in one go. of carbs, proteins, leans meats and fats, add
as normal? This is just asking for long-term in plenty of fruit and vegetables, and limit
problems. That tiny niggle in your ankle could 13: Blood in urine processed food and alcohol.
lead to serious injury and months off running. If you come back from a run and see blood in
Running through a chest infection can ensure it your urine, don’t immediately panic. It could 15: Foot hygiene
stays with you for longer. Be honest about your be hematuria, which is when red blood cells Look after your feet, as you need them! The
symptoms and appropriate measures to rest leak into urine following intense exercise and/ health and hygiene of your feet is essential to
and recover. or dehydration. See a doctor to eliminate any runners. Infections, like athlete’s foot, can thrive
other causes, but you should be sure to hydrate in moist, sweaty socks and trainers. When you
12: ‘Weekend warrior’? properly and work at the right pace for your finish running, take your socks and shoes off
The term ‘weekend warrior’ refers to those fitness level. immediately rather than lounging around in
who work hard in the week and try and cram them. Wash your feet and let them air dry for
everything in during the weekend. You might 14: Watch your diet a little while. Dry out your trainers before you
have time to fit in two runs, a game of football, If your diet isn’t that great, or you pay little next wear them and grab a fresh pair of socks
a round of tennis and a hike, but you are more attention to what you eat, especially on the go, every time you run.

Running for Beginners 61

 Training

74
Learn to build
your strength
and stamina

Training
Exploring the different ways to train and how
they can help you to reach your running goals
64 tUoseincinrteaesrevalul ntgraining
64 Types of training
Add variety into your running
capacity
70 Perfect running form
84
Make sure you are running right

72 Indoors vs outdoors
The treadmill or the road? Find the right
foods to help you
74 Complementary exercise
The best cross-training for runners recover quickly
76 Complementary classes
From CrossFit to spinning - what to try

78 Interval training
Add in different-paced running

80 Post-injury running
Getting back to health

82 Overtraining
and the risks ns of
The prsosanadndouctodoors
84 recover after a run
How to properly 7
642
Don’t fall foul of this common issue
indoor
The right way to rest

62 Running for Beginners

 65
See how you can
vary your running
with these tips

ion
Stretc hrinrunpsrepar at
64 for you

82 doMnak’t eovsuerretraithnat you

Running for Beginners 63
 Training

Types of training Pick the right training sessions to meet your

goals and don’t be afraid to mix it up

A
s a new runner, you can easily week, but only by small amounts. Once you distance without having to slow down or walk
go out and just run three times a are running three times a week for about 30 towards the end of the session.
week and get a lot fitter. But if your minutes, then you can start to add in some When you first start out, you may be
goals are to run further or faster, different training routines. following a run/walk program. You will still
or to enter a race, then there are other types As well as the steady run, there is the easy have a long run each week, but the goal is to
of training that will help you to meet these run. This is performed at a slower pace than complete a set distance or time, running as
goals, as well as give your fitness and weight your normal steady run; usually as a recovery much of it as you can, but taking regular walk
loss an extra boost. from a hard session. After a speedwork or hills breaks. Each week, your aim is to reduce the
Over these six pages, we will look at the session, your body can be aching and in need walk breaks until you can complete the whole
many different types of training that you can fit of rest. However, a gentle run can actually help of the time or distance without walking. Then,
into your routine. you to recover, if done correctly. It’s not about you can start to increase the time/distance
time or effort; it should be slow and easy. It slowly week on week.
Slow and steady should also be a smaller distance than your When training for a race, from 5K up to a half-
When you first start running, all of your runs usual steady runs. marathon, your long run will aim to build up to
will be of the slow and steady variety, which Easy runs can also be done simply for completing the full race distance in training a
is great for building up your endurance and enjoyment. They are more recreational than couple of weeks before the event. This will help
getting your body use to the motions of any of your training runs, and it pays to add your confidence, and you’ll know that you can
running. But the slow, steady run is a staple them into your routine from time to time. finish the race, giving you a couple of weeks to

“The key element of a training routine is slowly building up

distance to meet your goal”
part of any runner’s training plan, whether When training towards something, it is easy to work on race quality and pacing. Once you have
you’re working towards your first 5K or your get wrapped up in times, goals and distances, completed your first race, and you are starting
fifth marathon. which is great for motivation. But it pays to have to look at getting a PB, then it is actually worth
A steady run is performed at a comfortable the odd run that reminds you of the simple joys running your longest ‘long run’ at further than
pace, where you can hold a conversation of running, such as time to yourself, enjoying race distance. This will mean that on your race
and feel like you could keep going for a long being outside, running with friends. Make time day, you’ll know that you can go further, so you
time without tiring. As a beginner, this should for these kinds of runs and reap the benefits. can push yourself across the race distance and
describe all of your runs and as you get used to finish strong and in a good time.
running, you can start to mix it up with different The long run However, if you are looking towards a
types of training. One of the benefits of the A key element of a training routine is slowly marathon in the future, then this strategy is
steady run is that they help to teach you about building up distance to meet your goal. This is actually reversed, and you won’t complete the
pacing. It’s common for runners to go off too achieved by adding in one ‘long’ run a week. full race distance until the race itself. As the
fast and struggle as the run continues, leading This is your longest run of the week, and marathon is so hard on the body, you won’t
to a slower finish and a more uncomfortable accounts for around 25 per cent of your total have time in a typical training session to run a
body. The steady run should keep the same weekly mileage. This is usually best done at full marathon in training and recover in time
pace throughout. During the run, concentrate weekends, as you need to have enough to time for the main event. Most runners training to run
on even, rhythmical breathing, analyse your to fuel up properly and have a thorough warm a marathon will only complete a run of 20 miles
running form and check for any aches and up before you head out, then you will need (up to 22 miles) three weeks before the race day.
pains. By being more aware of your running enough time afterwards to stretch, cool down
style, you can ensure that you are running and rehydrate. It also needs to be a quality run, Pacing runs
properly and you’ll get more out the session, where you are not distracted by having to get In order to complete a race in a desired time,
as well as preventing injury. Increase the time back for something. The long run is performed it is important to come to terms in pacing. Your
or the distance of your steady runs each at a steady pace so that you can finish the pace is the speed at which you finish a distance

64 Running for Beginners

 Try varying the sur
you run onfaces that

mix
Add pacing runs into the

Top tip
Go off-road
When you a
re working
slow and st o
eady runs, tr n your
the surfaces y to vary
that you can that you work on so
ke
Going off-r ep boredom at bay.
your body m oad also challenges
ore
surface, so yo due to the uneven
u
calories. It is will burn more
Pick picturesque locationsp easier
joints, too, a on your
s
for your long runs to kee ground is so the
fter.
Stretc h out and ge your interest up
for your long steatdprepared
y runs
Running for Beginners 65
 Training

Putting it all as an average over the entire race. Getting the

right pace for the right distance will mean that
pace until it starts to feel more comfortable,
then you can begin running for longer periods

together you can complete the race steadily and feel

strong and stable.
at that speed. This is when speedwork really
comes in to play, which is what we will be
How to incorporate training It is difficult at first to figure out what pace looking at next.
you need to run at. Before you start training
types into a weekly routine for a race, you can just run at whatever pace Speeding it up
feels comfortable to get used to it. Times only Once you have passed the ‘beginners’
Try this routine for a beginner’s way to fit come into play when you have a time goal for threshold, and you are regularly running about
the basic training types into your week. a race. To get an idea of the right pace for you, three times a week for 30 minutes or more, then
It does involve working out five times a time yourself over a measured mile to get your you can start to introduce speedwork into your
week, but these session don’t have to last one-mile min/mile pace. You can then work out training routine. As you can probably guess
more than 30 minutes. Consider using your roughly what your current target pace should from the name, this type of training will help to
commute or dog walk to fit in your steady be for each race distance. improve your speed.
and easy runs, and for cross-training, you Bear in mind that the longer the distance, If you are training for a race, then this is
could go to a class with a friend or take the the slower your race pace will become. For essential for many reasons. First, running
kids swimming, for example. example, your 10K pace is likely to be about 15 at speed puts your body under extra
seconds a mile slower than your 5K pace. The pressure, as you need to pull on your fuel
Day Activity easiest way to figure out your pace is to use reserves and get more oxygen pumping
an online pace calculator. There are hundreds into your muscles. For this reason, speedwork
Monday Easy run
of them around, but stick to the ones on well- is not easy, but the benefits are that your
Steady run with 10 minutes known running sites like Runner’s World body will get used to using its fuel reserves
Tuesday of fartlek (www.runnersworld.com) for accuracy. You effectively, and your lung capacity will
Wednesday Rest day
simply input the time that it took for you to run increase, as will your body’s ability to function
that mile, and it will calculate your perfect pace on lower oxygen levels. Your normal-pace
Thursday Steady run with hills for any other distance. running will start to feel easy and you won’t
Take into consideration that this is your race feel as tired over the same distance as you
Friday Cross-training
pace and not your training pace. If you ran at did before. It will help to improve your
Saturday Rest day race pace at all times, your body would be race pace and you will increase your endurance,

Sunday Longer run

“Once you are running three times a week,
Keep your rwieeed kly introduce speedwork into your routine”
runs va overworked and you would soon start to feel helping you to aim for longer and longer
the effects. Most of your training runs will be race distances.
performed below race pace, but you do need The joy of speedwork is that even if you
to know what it feels like, so you will need to are not interested in speed or racing, it has its
add in intervals at race pace to get used to it. benefits. Working at this higher intensity will
These intervals can then be increased in length. burn more calories than running at a slower
If you have time in your schedule, try to run a speed, which will benefit you once you hit a
practice race at race pace or just under before plateau and your body is used to steady-state
the final event to ensure that your training is running. It also increases your metabolism, so
going to plan. you will continue to burn more calories after
To help you cope with race pace, it also pays your training session has finished.
to add in speedwork that goes above race pace A simple way to start to include speedwork
in the form of short sprints. This helps your is to try fartlek, which means speed play. This is
body and circulatory system to cope with extra where you add in random bursts of sprinting
demands for oxygen and fuel, which will help during a normal run. These intervals are not
you conserve and use energy more effectively timed or measured – you simply pick a point
on race day. to run to, sprint to it, and slow back down until
As you get more used to running, and have a you are fully recovered, then do it again. This
race or two under your belt, then you can start will help you to reap the benefits of speed, but
to work on improving your race pace. Start by it is properly measured intervals that have the
throwing in intervals at your new target race maximum effect.

66 Running for Beginners

 Add some pace to some of
your runs, building up your
stamina and lung capacity

Intervals start small; usually around 200m. You pace. When you are training for a race, you
sprint at a hard pace so that you can no longer can do intervals at race pace during a normal
hold a conversation for 200m or 30 seconds, session. For a 5K, try running half a mile
and then you slow back down to normal pace. (800m) at race pace, twice during the session,
This recovery period should be double the recovering fully in between.
time or distance of the sprint interval, but as
a beginner, recover until your breathing has Introducing hills
returned to normal before sprinting again. You Hills can strike dread into the heart of even the
should repeat this a number of times in the most seasoned runner. They are hard work,
middle of a session to get used to periods of but it is definitely worth adding them into your
extreme effort and recovery, which will teach training routine. You will rarely find a completely
your body to recover quicker and help in all flat race, and you don’t want to struggle on the
types of training. Because it pays to be accurate day because you have been avoiding inclines in
with intervals, a treadmill can come in handy. training. At the simplest level, hill training means
If you can get access to a running track, which just planning a route that includes hills, and
can be found in some public parks, then you running up them as much as you can, even if
can use the measured distances here, too. If you you have to slow right down. It pays off, too, as
can’t get an accurate measured distance, then running hills helps to improve your leg strength,
stick to time and use a watch instead. cardiovascular performance and overall
A dd gentle hills to your runs
Intervals don’t always mean sprinting, fitness. It also burns more calories through the
however. It can be any time period of increased additional effort, too.

Running for Beginners 67

 Training
First
Courtesy of Fitness

Use other cardio mac hines

Courtesy of Fitness Firs

t

Good core balance helps runners Don’t forget

about your
strength and
Courtesy of Fitness First
core work
Hitting the hill correctly can make all the to increase your stride again and keep your
difference in how you feel when you get to breathing even. This active recovery will get you
the top. First, don’t try and keep up with your back up to pace again much more quickly.
normal pace, and start to shorten your stride. What goes up, must also come down, and
Don’t lean into the hill or over-compensate and one of the biggest mistakes runners make is
pull back. You need to try and maintain your to try and make up for lost time and sprint
normal running form. Monitor your breathing, down the hills. This will put a lot of pressure on
too. If you are breathing too heavily, then you your joints, and you will feel muscle soreness
need to slow your pace and watch out for afterwards. Instead, you can afford to lengthen
overstriding. Lower your gaze; fixating on the your stride a little, but not too much, and slow
ss First top of the hill isn’t going to help. Instead, look down slightly from your usual pace. Concentrate
of Fitne
Courtesy
at a point on the ground a few feet in front of on keeping your body upright, too, so that you
upper body you, which will hide the worst of the incline. maintain good running form.
Try to work your When you get to the top, resist the urge to slow
down or stop. Keep your slower pace, but start
With hills, practice really does make perfect.
So, when you are getting ready for a race, make

68 Running for Beginners

sure that you dedicate one session every other
week to hill training. Run at a steady pace first to
get into the rhythm, then find a nice hill to work Glossary of key training terms
on. Sprint up the hill as fast as you can, and then
walk down to recover. Repeat this three or four Common terms you may come across
times, making sure that you are fully recovered
in between. It’s not easy, but it will give you a
good strength workout, saving on a few squats Aerobic Long runs
in the gym, you will burn more calories, and This is an activity that needs oxygen, This is your longest run of the week, and
you’ll increase your pace and performance forcing the heart and lungs to work harder the one that will best prepare you to finish
on the flat. to meet the body’s needs. An aerobic a race of any distance. This should be
workout is performed at a steady pace with increased by around ten per cent per week
Cross-training controlled breathing. until you reach your target distance, or you
Becoming a good runner means spending can increase by time instead, depending
time in the gym as well as on the roads. Cross- Anaerobic on your goals.
training can make a massive difference to your The opposite of aerobic, meaning ‘not
running training. Most importantly is strength requiring oxygen’. When you start Min/mile
training. By building leg strength, you are introducing high-intensity speedwork, your A common pacing term, referring to the
helping your body to cope with the impact of body will learn to function without oxygen, time it takes for you to run one mile as an
your legs hitting the concrete. This is best done pushing you to your limits, but increasing average over the length of your run. A good
through classic exercises like squats and lunges, your fitness levels. beginner’s pace is 10 or 11 minute per mile,
with weights in the hand as you get used to it. If but everyone is different. As you get fitter,
you feel self-conscious doing these exercises in Cross-training you can aim to reduce this.
the gym, then try to do them at home in front Any other aerobic exercise, such as
of the TV. Aim to do three sets of 12 squats or swimming, cycling or using the cross- Negative split
lunges, with a minute’s rest in-between each trainer, can complement running or as an This is when you run the second half of a
set. You might also want to consider a group alternative when injured. It literally means to race or your running route faster than the
class that incorporates strength training, such as train across more than one sport; triathletes first. Try running out to a certain point and
a boxing fitness class or Body Pump (see page are the ultimate cross-trainers. beat yourself back. This helps you get used
76 for more classes). These have the advantage to finishing a race strong – the famous
of working the whole body, while also helping Easy/recovery run sprint finish!
you to build leg strength with expert tuition. A slow-paced run that is designed to
Think about your core strength, too. Your help recover from a harder session the day Out and back
core is a series of muscles that form a corset before. As a beginner, easy runs will make This is a route that you run where you head
structure around your middle. These muscles up the majority of your program to begin out in one direction for a certain time or
help you to maintain good posture, and a weak with, as they help you get used to the distance, then turn around and come back
core can lead to incorrect running form. Your motions of running. along the exact same route.
core can be worked through exercises like the
plank, side plank and sit-ups. Again, there are Fartlek PB
plenty of classes that you could try to help with From the Swedish for ‘speed play’, this is Meaning ‘Personal Best’, this is your fastest
this. Pilates is particularly good for targeting the a kind of interval running that has no set time over a set distance. This usually refers
core muscles, and yoga helps both the core and rules. You pick any object in the distance, to a time set in a race, but it could be the
incorporates leg strengthening routines. run hard until you get there, and slow best time you complete a local circuit, too.
You can also get a cardio boost by adding down again to recover. You then pick a new
in a cross-training session a week. Doing point to run to. It’s a great way to introduce Tempo run
something different that gets your heart rate speedwork into a routine. This is when you run at a ‘comfortably
going, such as spinning, cycling, rowing or hard’ pace. You should find tempo running
swimming, will take the impact off your running Intervals/repeats challenging, as they are designed to help
muscles and joints, but still give your heart rate These are set distances of faster-paced build speed. You usually start with an easy
a boost. As runners, it is easy to forget about running, followed by a recovery jog. These jog to begin with, then move into a tempo
the rest of our body, so just one session a week are accurately measured, so a treadmill can pace, before cooling down in a jog again.
doing something that works your upper body come in handy. However, you could do Try it by jogging for ten minutes, speeding
(the cross-trainer or the rowing machine are timed intervals instead. up for a bit, and then jogging again.
good for this), will ensure that you have evenly
proportioned and toned bodies.

Running for Beginners 69

 Training

Perfect running form

Alter the way you run to reduce injury and improve performance

R
unning can be so simple: one foot natural when out for a run. You want running If something feels uncomfortable, then see if
in front of the other, and repeat. But to be as easy and as enjoyable as possible to you can shift into a more neutral position. Once
there is a ‘right’ way to run. motivate you to keep going out time and again. you get used to running ‘properly’, you will start
On the right is the most Take a look at our annotated figure and try to to do it unconsciously. Always revise your stance
biomechanically correct posture, reducing keep this in mind when you are running. Ensure halfway through your run to ensure you’re still
impact on your joints and ensuring you are your shoulders are low and back slightly so holding a strong position.
projecting the maximum energy possible into you’re not slouching; your back is straight and
each step. Getting assessed in a specialised tall; your stomach muscles are tight, aiding your
running shop and being paired up with the
right trainers for you should correct the way
balance; your hands are loosely gripped to help
you stay relaxed, and your arms are moving in
Top tip
your feet and ankles move when running, but a back and forth motion at 90 degrees to help Core strength
there is more to consider than just your feet. propel you forwards. Keeping your central
core
An incorrect running posture can lead to As you run, take note of what your body is (stomach, lower back
, glutes
injury, and you will struggle to feel relaxed and doing and how you are feeling as you progress. and hips) as strong as
po
will make you a bette ssible
r runner.
It will improve the mo
tio
your body, your balan n of
ce and
ensure everything mo
ves
Achieve a strong core biomechanically soun as
as can be.
d
Three key strengthening moves every runner should master
1. Bridge pose 3. Crunches
Yoga classes generally Doing sit ups while sat on a ball forces you to hold your
help the core and are centre strong, improving balance and toning up the
recommended for runners, stomach and lower back muscles.
and poses such as the Bridge
strengthen the stomach,
back and buttocks, which will
reduce the chance of lower
back pain when running.

2. The plank
Hold a plank for a minute for the best results. Holding
this pose right is the key to success; ensure you body is
flat, and don’t let your bum and hips lift or sag too much.

What’s that? Biomechanics: The make-up of your body is down to the individual’s ‘biomechanics’. This is how you naturally move, and in some cases areas such as
70 Running for Beginners
 Shoulders
Stay relaxed and keep your shoulders
loose and low. You will notice that as
Head held high
you tire, your shoulders will rise up.
Look ahead as you run and try not to
Shake them out, relax and move them
stare down at your feet, as this will ruin
down. Try to keep them level and don’t
your posture. Keeping your gaze high will
swing them round too much.
keep your spine, neck and head aligned
for the best form.

Arms
You need to move your arms when running
to propel yourself forwards, using the
momentum to push yourself forward faster. Hands
Your arms should move with the rhythm of Never run with
your legs, and be kept at 90 degrees. Don’t clenched fists; keep
wrap your arms around your torso when your hands relaxed
running; keeping them swinging backwards and structured. As
and forwards close to your body. you tire, remember
to lower your
shoulders and loosen
Torso off your grip.
Keep yourself straight and tall at all
times. Naturally, you will lean forwards slightly, but
keep your shoulders rolled back and down to stay Hips
relaxed. Running with your chest up tall will allow If your shoulders are down and your
for maximum lung capacity. back is straight, then your hips should
follow in line. Leaning too far forward
will mean that your hips will go out of
Legs and stride alignment and ruin your form, which
You will instinctively lengthen your stride and raise your will lead to pain in the hips, groin and
knees higher in order to run faster, but long-distance lower back. Keep your hips level when
runners keep their knees low and take shorter strides to running; if they drop too much you
conserve energy, increasing foot turnover instead. The will be putting undue stress onto your
proper stride distance is different for every person, but back, legs and torso.
your feet need to land directly underneath you and your
knees should remain slightly bent on impact. If your foot
extends out too far in front of you, your stride is too long. Feet
You should aim to land on
the foot between the heel
and midpoint, taking off
when your foot is rolling
forwards. Doing this rolling
motion then lifting off will
give you more momentum,
and power-push you
forward more efficiently.
You shouldn’t be running
flat-footed; if you are, you
may have the wrong trainers
Ankles or need to make slight foot
There should be slight movement in adjustments when running.
your ankles. As you land they should roll
inwards, allowing you to propel yourself
forwards adequately. If ankles are too stiff,
it could be down to tight calf muscles.
Stretching should ease these off.

feet and hips will need to be manipulated to function better.

Running for Beginners 71
 Training

Indoors vs
outdoors
We explore the pros and cons of both…

W
hen it comes to running, one of on the treadmill to 1.5, as this is considered the
the most common questions most comparable setting to real road running.
that new runners ask is whether Also, throw in a few steeper inclines to get used
they are better off running to hills, or you could get a shock on race day!
outside or in the gym. Often, this will come Outdoor running is a completely different
down to personal preference, but there are experience. For a start, you are open to the
genuine pros and cons to both approaches. elements, so you need to ensure that you have
The gym offers a cosy, warm environment, the right kit for the right weather. Also, running
which is especially tempting in the cold, winter on tarmac can be hard on joints and bones,
months. The treadmill also offers a softer so make sure that some of your training is on
running surface, which means that it can be softer surfaces, like tracks, grass or sand to give
better for preventing injury. Because of the your legs a break. However, being out in the
speed controls, the treadmill makes it easy to fresh air – with scenery to take in – can be a real
gauge progress, and the built-in heart monitors distraction from the pains of running, especially
ensure you’re not working above your ability. when you’re starting out, and you may find it
However, being a machine, a treadmill doesn’t easier to keep going for longer. As you can’t
replicate the road-running experience, which instantly see your speed and time, you can
can be a problem if you are working towards an run at your natural pace and work to how your
event that is outdoors. If you would rather train body feels, which is a great way to ease yourself
indoors, then make sure that you set the incline into a running routine.

Best of both worlds

We recommend that
you try a mixture of
both treadmill and
outdoor running
when you are first
getting started. Do your
longer runs outside
so that you have
distractions around
you to keep you going,
and so that you get
used to running on the
road. Speedwork can
be easier on a treadmill,
as you can time your
intervals exactly, and
chart your progress
very accurately.

What’s that? Heart rate monitor: A personal monitoring device that enables you to keep an eye on your current heart rate. Most treadmills will have a chart
72 Running for Beginners
 Top tip
Time it right
One of the problems
of
is that you are relyin the treadmill
g on a machine
being free when you
need it, and
being able to stay on
for as long as
you need. Try using th
e gym outside
peak times – usually
after work,
between 6pm and 8p
m. Also, early
mornings can be mo
re qu
and you’ll get your se iet,
ssion
over and done with!

Tarmac can be hard on your joints

Courtesy of Fitness First

showing you your optimum heart rate, but ask a trainer in the gym if you’re not sure how it works.
Running for Beginners 73
 Training

Other exercises to
complement running Improve your running through cross-training

W
hen you first start running, Cycling is a brilliant way of getting your heart poses for longer, breathing deeply and pushing
it pays to put time aside for rate up and yet have little impact on your joints. further into the stretch as you exhale. This will
cross-training, which means A 30-minute spinning class can help to push prevent your muscles from tightening as you run.
doing other types of exercise to your aerobic system to its limits, which has the Cross-training doesn’t have to just take place
complement your running routine. benefit of ensuring that your system knows in the gym; you can easily use your commute to
Cross-training prevents you from how to pull extra fuel reserves when it needs to. work as a chance to fit in an extra session. Leave
overworking the same muscles every time Core and strength exercises warrant a the car at home and cycle instead, or get off the
you work out, and is also perfect for helping to dedicated session in themselves. A strong core bus a couple of stops earlier and power-walk
build up stamina. It ensures that you work on helps you maintain a healthy, balanced body. the rest of the way.
parts of your body other than your legs, which Most running injuries come from an imbalance Setting up a simple home circuit is another
is great for upping weight loss, and ensuring a in your muscles; for example, aching knees can great way of fitting in a session of cross-training,
balanced, well-formed physique. Once or twice be caused by tight hips, and a weak core could as it can be done at any time with little or no
a week, swap the road for the gym and try out see you overusing your leg muscles and adding equipment. Come up with a series of exercises
some of the equipment available. The cross- extra impact on your joints. Things like sit-ups, that can be done around the house, and
trainer is a runner’s friend, thanks to the fact that lunges and squats will all help you become a perform each exercise for 60 seconds, with a
you can work your entire body. Many runners better runner. Consider using your core strength 15-second break in between until you complete
use the cross-trainer as a way of rehabilitating session as a stretch session too, and run through all the exercises. Start off with one circuit, and
after an injury, or for logging longer distances to all of the cool-down stretches that you would as you get fitter, you can repeat the same circuit
boost their cardio system. usually do after a running session, but hold the multiple times, with a couple of minutes break

Build strength with yoga and Pilates

Yoga and Pilates, whether done at home from a
DVD or instructional manual, or as part of a group
class, can have myriad benefits for runners. Yoga
helps to restore muscle imbalances that can be
caused by any high-impact activity, as well as
stretching and lengthening overworked muscles.
The standing poses, such as the Warrior, can help
to build up leg strength, which will come in handy
when trying to power up hills!
Pilates is all about working on your deep core
muscles, which will make you a more effective
runner with perfect form – a brilliant way to ensure
that you don’t get injured. Look around for local
gym classes. There are loads of dedicated yoga
and Pilates sessions available, but also look for
combined classes like Body Balance (www.lesmills.
com), which combines the principles of both into a
formulated group exercise format.

74 Running for Beginners

 Cross-training
ideas for runners
Hold on for an extr a Try the cross-trainer, rower or
arm workout core work to help your running

in between. Things like lunges, squats, press-ups,

sit-ups, etc, don’t require any equipment, and can
be done in even the smallest of spaces. Find a Top tip
couple of bottles of water, and you can use these
for a range of weights exercises, such as bicep
Free Weights
Don’t be put off by th
and tricep curls, shoulder presses and dead lifts. e burly guys
clogging up the free
Then look at what you have around the house – a
weights section
in the gym; exercises
us
chair can be used to do tricep dips; the stairs can weights can be adjus ing free
ted to every
be used for calf raises, and a wall can be used for level of fitness. Rather
than the static
vertical press-ups. Use a little imagination and you resistance machines
in the gym, free
can work out at home any time you like. weights let you prac
tise maintaining
If you get injured when running, cross-training balance - a vital skill
for runners -
can ensure you keep your fitness up, so that which also contribut
es to
when you’re ready to run again, you don’t have strengthening your co
re.
to start from square one. The swimming pool is
perfect for those suffering from running-related
injuries. Swimming has no impact on your joints,
yet you can still build up a sweat. As you start
to recover from your injury, then you can move
onto water jogging, which means replicating
exactly what you would do on the road in the
water, getting you used to the motion again, and
building up stamina.

Push forwards taorrget

backwards to
different areas A balance ball ispiaece
cheap, beneficiatl for
of equipmen
the home
A strong core anisd
great balance er
essential for a runn

Alter the resisthtaence

strength on
side here

Running for Beginners 75

 Training

Complementary
classes
If you’re looking at supplementing your running with some exercise classes,
then here is a guide to what to go for and what the benefits are

J
oin any gym and you will find that they benefits of yoga or Pilates on the previous page. sessions. For example, you might like spinning,
offer a timetable packed to the brim These are particularly good if you are someone circuits, a martial arts class or sports training, like
with different exercise classes that you who doesn’t stretch enough after running, or if cardio tennis. The key is to find something that
can take part in, often included in your you have any alignment issues that affect your you enjoy, as it’s easier to stick with.
membership or pay as you go. running form. You can also look at water-based You might find that you can combine
Taking part in classes can work really well classes, like aqua aerobics, as these give you a running with some of these classes. For
with your running routine. It can help you to good workout without the impact. example, doing a run before a yoga class means
work on areas that running doesn’t cover, such If it’s strength that you are looking to that you will get a good stretch at the end of
as upper body strength or core toning; it can improve, then adding in a weights or resistance it and it works well as a cool down. You could
help your body to recover by doing stretching class can be a good idea. This will work muscles also run the commute to a local bootcamp,
workouts; it can give you a chance to work out that don’t get worked with running, and the using it as a warm up and cool down, so that
with others, where running is a more solitary extra strength will help you power through you are ready to work hard when you get
sport; and it can help you add more cardio longer runs and get faster. By working in a there. Just make sure that you don’t try and fit
into your week without adding in more miles, class, you will be sure that you have the right everything in, or you are likely to get injured or
perfect for injury prevention. form, which is very important when it comes to suffer from overtraining. You want to create a
Whatever your reason, there are plenty of bodyweight or weight exercises. fitness program that offers plenty of variety but
options for you to look through. If you need There are plenty of options to give you more also plenty of rest and recovery time. Achieving
something lower-impact to complement your cardio conditioning as well, and help to improve good form before pushing yourself too far is
running, then we have already mentioned the your fitness without doing extra running also a sure way of avoiding injury.

Group spinning classes

Cycling is considered to be one of the best cross-
training activities for runners. So when it comes
to classes, spinning is definitely up there. It’s a
cardiovascular class that is held in most gyms, in
dedicated spin studios with stationary bikes. An
instructor leads you through a virtual cycle, with
hills (simulated by increasing the resistance of the
bike and usually performed by standing up out
of the saddle), sprints and long bouts of tempo
efforts to build stamina. The advantage is that you
can work your cardio system more often without
having to add in extra running session, which
can be kinder on your joints, as spinning is lower
impact. You can work at your own pace, but you
should push yourself to get the maximum benefit.
Make sure that you take a towel and water though,
as those small studios can get pretty hot.

76 Running for Beginners

 Bootcamp
Bootcamps have become ever more popular
in recent years and there are outdoor session
running in every area, so you are sure to find
one local to you. There are big names, such as
British Military Fitness (www.britmilfit.com),
which are run by instructors with military
experience. They run classes come rain or shine,
so expect to get muddy in winter months. Each
class will have different ability groups, so you
can work to your own pace. You can also find
smaller bootcamps run by personal trainers in
green spaces and urban areas alike. They often
run early morning so they fit in with your work
schedule. They involve small sprints or intervals
of running, so they complement a training
routine quite well.

CrossFit
CrossFit (www.crossfit.com) is hugely popular
and there are dedicated gyms in most towns
and cities. It’s a fitness regime that comprises
bodyweight exercises. It’s often described as a
mix of gymnastics and Olympic weightlifting,
and includes tasks such as box jumps, pull-
ups and barbell work. It has a reputation for
being competitive – there are ‘CrossFit games’
events to compete against others – but the
fundamentals are advantageous to runners.
Plyometric work can make you more explosive
and finish a run strong, whereas the strength
work will build your core and legs. Classes
involve a warm up, active training on the
moves, a Workout of the Day and stretching.

BodyPump
BodyPump (www.lesmills.com/workouts/
fitness-classes/bodypump) is another Les Mills
class and is a popular addition to gyms. If you
get enough cardio exercise through running
and other activities, and you want to improve
strength, this is a great class. It is structured
and set to music, with each tracking working a
different part of your body – back, arms, legs,
core, shoulders and so on. You use a weighted
bar, which should be light enough to complete
the whole set but still be a challenge, and you
can adapt the weight to suit the area trained in
a set. You’ll see results fast, and it can change
your body shape in ways that cardio can’t.
©Thinkstock

When you first start out, focus on form and use

lighter weights until you’re used to the exercises.

Running for Beginners 77

 Training

Interval training
Lose weight and improve your stamina, fitness and lung
capacity with this speedy method of training

Top tip
I
nterval running is a type of training
that incorporates short periods of high- Warm up and
intensity running into your workouts.
These bursts of energy should be at
cool down
Never forget to do th
maximum exertion, leaving you short of ese
vital parts of your wo
breath and thoroughly exhausted by the end rkouts.
Without warming up
yo
of the session. very likely to pull some u’re
These periods of high-intensive exercise are thing
and cooling down is
most effective when they remain short and are necessary to elimina
te
paced out with recovery breaks of light jogging the onset of muscle
or walking. The recovery periods are designed soreness.
to lower your heart rate slightly and let your
breath return to a more normal pace.
Training in this way builds up your
cardiovascular system, which will improve
stamina and your overall level of fitness.
Elevating your heart rate over a short space of
time then letting it recover will teach your lungs
to perform to their best and, over time, improve
your recovery time enabling you to run for
longer at a faster pace.
Another positive side to intensive interval
training is that it has been proven to shift more
calories than longer, steadier runs. It burns
more calories at the time of exercise, but it also
speeds up your metabolism, meaning you are
burning off calories quicker even after you have
stopped working out.
Flexible, more relaxed interval training is
referred to as Fartlek training. This means that
you are in control of how long each burst lasts
and is more suited to a beginner. Set yourself a
visual goal in the distance and then sprint to it.
Once you have run as fast as you possibly can to
your goal, stop and take it easy until your breath
returns to normal. With your breath steady,
repeat the process for your workout time.
Once you feel you are getting used to the
energetic bursts, you can start to structure
your training a bit more by setting time goals
instead of markers in the distance. Begin with
30 seconds of intense speed, then 60 seconds
increasing to 90 seconds maximum. Always
recover fully before picking up the pace again
or you will end up feeling dizzy and sick, and
won’t be able to finish off the full session.

78 Running for Beginners

Top five reasons for speed
More reasons for incorporating interval training into your week

1. Personal goals
Interval training will dramatically
improve your cardiovascular
system. Stronger heart and lungs
will enable you to train better for
longer periods without getting so
out of breath, helping you to reach
your distance goals.

Courtesy of Fitne
ss First

3. Variety
Adding a few different types 4. Any time,
of running into your week will anywhere
help rid any possible chance of Train at the gym on the
boredom. It also helps to structure treadmill and use the timer
your regime knowing exactly what for 30 seconds of speed;
you will be doing on set days. alternatively run outside and
use bus stops or lampposts
as your goals. Keep a note of
2. Weight loss your progress and see how
Running faster means quickly you’re improving and
you are putting in how great you’re feeling.
more effort resulting
in more calories burnt.
As well as burning
more calories your
metabolism is sped up,
plus the other effects
on your body will lead
to a more toned and
defined shape. Aorta
Right lung Left lung
5. Internal boosts
As well as speeding up your metabolism, speed
work also strengthens your heart and lungs,
improving your fitness from the inside. If you’re
worried about pushing yourself too far, invest
in a heart-rate monitor, which tracks your BPM
during exercise so you can train safely.

Running for Beginners 79

 Training

Post-injury running
Don’t rush back into training after an injury has set you back.
Treat the area with caution or you could make it worse

R
eturning to running after an injury is Once the pain begins to ease off and you walk pain free, start to incorporate a few short,
a slow and steady process. Jumping feel almost back to normal, keep cross-training easy runs on softer ground into your week. If
straight back into your training for an extra week to ensure that everything is possible run on sand, grass or tracks, but only if
programme will most likely result in healed. It can be hard to take it easy – we’ve the problem isn’t in the ankle or calf regions, as
the problem reoccurring, or even getting all been there – but going back to running these surfaces can worsen the problem.
worse, sidelining you for longer. too soon will end up with you being in more If the pain is in your feet or legs, then check
When injured, you can continue with pain and having to rest for longer. Continually that the trainers you’re currently wearing are
other low-impact forms of exercise, such as training on an injury could transform a small not too old (they should be replaced every 300
swimming, cycling, rowing or cross-training, problem into a massive injury, such as a stress miles or so), and that they are suited to your feet
as long as it doesn’t hurt the area in question. fracture or torn ligament, resulting in you and running style.
Ideally, you should leave the area for at least needing to take months off. We can’t stress enough how returning to
a week and always wait for the swelling to Never return to running until you can walk exercise after an injury needs to be a gradual
subside before recommencing a training completely pain free for 30 minutes. If there thing. A few weeks of taking it easy doesn’t
programme. It is vital to use your common is even the smallest amount of pain stop and seem so bad if you think of how serious an
sense and listen to your body. return to a lower-impact exercise. Once you can injury could get if ignored and left untreated.

Cold and flu: should I run?

Feeling sniffly, poorly and run down? Perhaps a rest is needed
Pushing yourself too much
will only leave you feeling
worse and could make your “If you feel ill
illness last longer. However,
if you have a slight sniffle or from the neck
feel a little tired, then exercise
can actually give the much- down, like in
needed boost that your body
needs. Flushing your body with the chest, avoid
endorphins will lift your mood
and restore your appetite, running until
repairing your body quicker.
The general rule is that you’re well”
if you’re feeling ill from the
neck down, such as in the
chest, then avoid running
until you feel completely well.
Headaches, runny noses and
a tickly throat won’t get any
worse from running, but take it
easy. Anything more serious
requires rest and never run
with a high fever.

80 Running for Beginners

 When not
to run
1. Neck down
If you’re feeling unwell in any way other
than a runny nose, then skip the run.
Overexertion will only drain you of the
last bits of energy your body has, which
could be better used getting you well.
Start running again only when you feel
completely better.

2. Sharp pain
If pain hits you hard and fast when running,
stop immediately to rest it or it could turn
into a more serious injury. Get home slowly
and then RICE – rest, ice, compress and
elevate – the injured area. Resume running
only when you can walk and gently jog
with no pain at all.

3. Excessive aches
Running can ease off heavy aching muscles
making you feel as good as new, however
if the aching doesn’t fade after your warm
up, then call it quits. Restart when you’re
feeling recovered and happy to continue;
pushing yourself will lead to more injury.

4. Continuous pain
If a specific area has been causing you
pain for a while and not getting any better
or worse, then stop and apply the RICE
treatment every 20 minutes over the course
of an evening. If symptoms persist and
swelling remains, then visit your doctor to
get checked over.

5. Injured area
After an injury has occurred, only return
to running if you can walk pain free for 30
minutes or more. Never return to running
until completely healed, as overtraining on
an injured area will only make it worse.

Running for Beginners 81

 Training

Overtraining The symptoms

of overtraining
and the risks
These are the most common signs that
you are overtraining and it’s time to rest

Muscle soreness
You have to expect a certain level of aching
Don’t fall foul of this common novice runner’s complaint after a good run, but if you’re taking longer
to get over the soreness in your legs, your
body may be struggling to keep up with

W
hen you first start out running, you want to go longer or go faster? Each week the demands. Also, if you keep running
your enthusiasm can lead you increase your mileage or your time by around with an injury, it will take longer to heal.
to create a schedule that is ten per cent on your longest run. So, if you have
overly ambitious – and while mastered the three-mile or 30-minute route Catching a cold
we always applaud enthusiasm, overtraining around the block, take it up to around three and If you are overexerting your body, then
can become a real problem and one that can a half miles or 35 minutes the next week. And you are putting a lot of pressure on your
have long-term consequences. you don’t have to increase every week – wait immune system and this could result in
We have compiled a list of the most common until you’re comfortable at a set distance or time more frequent colds. Taking time out every
signs of overtraining in our boxout and if you before stepping it up. Vary your workouts too. week to relax will help your body fight off
can tick more than a couple of these, it’s a sign Do one session of long, steady running, one these common bugs, and don’t continue to
that you need to cut back. If you are constantly that incorporates intervals of fast running for exercise when you’re really not well.
sore, exhausted and ill, then you’re not going various distances and one with some off-road
to find the willpower to go out for another elements included as well. Loss of appetite
run. And if you do drag yourself out for one, If you think that you are suffering from You need to eat to recover from your
it’s going to feel a lot harder than usual, which overtraining, don’t just give up! You can get running sessions, but if you don’t fancy
can dent your motivation. Overtraining isn’t just yourself back on track with a few changes. that plate of food in front of you, then you
about doing too much too soon, it is also a lack Ensure that you can be flexible with your might have pushed yourself too hard.
Take a rest day and get plenty of carbs
“You can get yourself back on track with a and protein into your system.

few changes and a flexible schedule” Fitful sleep

If you are working your body hard in every
of decent recovery between sessions, which is schedule. If you don’t feel up for a long run, training session, then it is going to take
why rest days are just as important as running can you swap it for a shorter one instead? If longer to recover and it can take time until
days when you are planning a running routine. you are aching from your last run, you could the body settles down ready for sleep. To
Overtraining doesn’t just affect your running go for a swim. If your head isn’t in the right be a successful runner, a good night’s sleep
life either; tiredness, lack of appetite, loss of sex place, then you are more likely to suffer the is essential, so finish your sessions at least
drive, inability to concentrate properly… all of consequences of forcing yourself out running. two hours before bed.
these side effects can have a serious impact on Don’t be afraid to break out of your schedule if
your day-to-day life too. it’s not working – a relaxed approach to running Harder sessions
Overtraining isn’t just something that affects means that you are unlikely to push too hard If you are going out for the same distance
beginners either, as runners of all abilities, even and you will enjoy it all the more. as usual but finding it harder to keep
elites, can suffer from this common problem. Make sure that you are eating well too, as going, then you could be suffering from
The key to not falling foul is to ensure that your you need carbs to fuel your body and protein overtraining. Your body can’t keep pushing
training programme is right for you. First, make to help it recover. Get plenty of fruit and indefinitely, and if you are doing session
sure that when you start out running you are vegetables too, as these will help your immune after session, it will feel harder to keep up.
not hitting the tarmac on two consecutive system and keep those colds at bay.
days. Take the day after a run as a rest day, or if Prevention is the best cure for overtraining, Lack of motivation
you really want to do something, then consider but if it’s too late, then take a complete week With all of the above going on in your life
a swim, yoga class or a walk instead. As you off before implementing a new, more relaxed it’s not uncommon to fall out of love with
get fitter, don’t be tempted to ramp up your running routine. This will give your body the running. Don’t go out too hard, burning out
mileage too fast and try and up your speed. chance to recover and repair, as well as enable and giving up – just make sure that you rest
Determine what is most important to you; do you to get your head back in the right place. and recover properly between sessions.

82 Running for Beginners

Running for Beginners 83
 Training

How to recover
properly after a run
Recovery is an essential part of any training programme both to
prevent and recuperate from injury

W
e mention the importance of mile of the race so, for a 5K, which is 3.1 miles, or distance that you were doing when you got
recovery throughout this a clear three days before running again is injured. Over the next couple of weeks, you can
book, as it is vital to becoming recommended as rest time. start to build back up your distance and time
a successful runner. Even from By ensuring that you take rest days, then until you are back up to normal.
when you go out for your first run, you need you can prevent injuries caused by overtraining, The more serious the injury, the more
to be thinking about recovery. There are lots but none of us are immune from other kinds recovery time that you need to take. For sprains,
of different kinds of recovery you need to be of minor injuries such as pulled muscles, tears and breaks, listen to your doctor as they
aware of: rest days, active recovery and post- shin splints, twisted ankles and sore knees. will tell you when you are ready to go back to
injury recovery. These injuries tend to heal themselves, in running. It only takes about two weeks for your
The first of these is something that we all anything from a week to a month, but as soon fitness to begin to drop off, but you will be
need to be doing. Taking a set number of rest as you feel something hurting, stop running. able to build back up faster than starting from
days every week is one of the easiest ways to Take a few days of complete rest and ice the scratch. The key is to listen to your body.
prevent injury and overtraining. When you first area that hurts if there is inflammation. Stretch
start out running, we advise that you never the area gently to help with its recovery.
run on consecutive days. You can cross-train
on days after a run, but make sure that at least
When the pain subsides, you can try some
cross-training to strengthen the area again,
Top tip
twice a week you rest completely. This enables but don’t attempt to run until you can walk List your recovery
your body to heal any small muscle tears and comfortably with no pain. When you are plann
ing a
soreness, which will help you to become a As part of the recovery process, you need to schedule, make sure training
that you
stronger runner in the long run. You can use step back in your running. You can’t go straight give your recovery da
treatment as your ru ys the same
these rest days to stretch out your muscles if back where you left off. For your first run, take nning days. Block
they are tired and to have a hot bath to help the walk breaks and only go out for half the time them out in your dia
ry an
recovery process. less tempted to try an d you will be
d squeeze in
an extra run. Recove
When you start running more and more, ry is key to a
training programme
you may start to hear about active recovery. at any
level, so treat it with
This is usually only associated with long- the
distance running, especially half marathons and
same importance.
marathons. This is when you run a couple of
easy miles the day after a long run session. This
helps to stop the muscles from tightening, as
well as flushing waste products from the legs.
When you first start running, it is unlikely that
you will need to worry about active running
recovery. You may find, however, that doing
something active helps to reduce aching
muscles, so consider swimming or walking on
your rest days when you have built up a strong Ice sore areas to
running base.
Recovery after a race is also important, as
reduce swelling
you tend to run faster than usual so you need and keep the area
to recover more. A general rule of thumb is elevated too
that you should take one rest day for every

84 Running for Beginners

 Eating for Always include pleofntyyoofur
recovery stretc hes as part me
recovery progra m
1. Protein
Protein helps to
repair muscles
and strengthen
them. Find it in
chicken, fish and
nuts, or try protein shakes after a run.

2. Calcium
Calcium-rich foods help to
build strong bones, which
is essential to running with
all that impact being forced
through your body.

3. Vitamins and minerals

Iron helps to build blood, zinc can
help heal wounds, vitamin C
can build a strong immune
system. Ensure you get
a good variety in
your daily diet.

4. Good fats
Include sources of Omega 3, including
flaxseed, tofu, fish and walnuts, for example,
as the muscles use these for energy.

5. Carbohydrates
Complex carbs, like brown rice and
wholemeal pasta, give you slow-release
energy to help refuel after a run.

Running for Beginners 85

 Racing 106
Prepare for your
© Great Gorilla Run /
The Gorilla Organisation

first race and

overcome nerves

Racing
Discover the benefits of racing, how to enter your first race, running
for charity and being prepared when you get to the start line

88 Racing for beginners

Enter your first race today

94 Follow a training plan

Meet your target race goal

96 The next phase

Progress form 5K to 10K

98 Going the distance

Prepare for a half marathon

100 Can I run a marathon?

Marathon training for beginners

102 Running an OCR

Get down and dirty with mudruns

104 Staying motivated

Learn to stay focused

106 Get ready for a first race

Top tips for race day

108 Being prepared

Get everything ready in advance
88
110 Pace your race
The best way to finish strong
Find out how to
enter a race and
112 Running for charity
See who you could help
set a goal

114 Different race types

Try something a bit different

86 Running for Beginners

104 stLayearmn hotowivatto 112 rEuxnpnloinrge fothrecidhaea of
rity
Top tipous rtorhaceelp you
ed
110 pace y

100
You are allowed
to run and walk
a marathon

Running for Beginners 87

 Racing

Racing for beginners

Whether you have been running for five minutes or five years, entering a race is a surefire
way to increase motivation, boost progress and meet new goals

W
hen you first start out, the distance. Book in for a race early on in your set time aside for running and be supportive
thought of doing a race might training, giving yourself plenty of time to train and encouraging when you need a boost.
be the last thing on your mind, properly and get up to speed. Once you have Racing also gives your running a sense of
however there are many good a race planned, you can formulate a training purpose. While there are many great reasons
reasons why you should start to think about it schedule that increases gradually each week up to run, such as weight loss, these are long-term
from the very beginning. until race day, making sure that this is realistic plans. Races give you a more immediate goal,
Not only will it help your motivation and give
you something to aim for, but it is also a way to
celebrate all your hard work at getting up and
“That first medal will become a
running. That first medal will become a symbol
of just what you can do when you put your
symbol of just what you can do when
mind to it. Here we take a look at the benefits of
entering a race.
you put your mind to it”
and includes rest days and cross-training. one that you can easily measure yourself by.
Set a goal Having a plan to stick to is a surefire way to keep Things like weight loss can take a long time
As a new runner, you are probably full of your motivation up, as you won’t want to let to see results, so it pays to have other goals
motivation to get out there and run, but this yourself down. It also means that you can plan and see your weight loss as a side effect so
initial feeling of joy can soon pass, because running into your diary in advance so that other that you don’t become disillusioned. Racing
bad weather puts you off or you are not seeing things don’t sneak in and end up taking priority. can help you to break down bigger goals. Say
results as fast as you would like. Let your friends and family know that you have your aim is to one day run a marathon. Start by
A race can really help with this, as it gives signed up for a race and that it is important to entering a 5K and see how you go. Once you
you a time frame in which to reach a certain you, so that they can respect that you have to have completed that first race, you’ll realise that
you can do anything that you put your mind
to, and you can think about entering a 10K, a
10-miler and then a half marathon. By the time
you get around to entering a marathon you will
be so well prepared and used to the process of
training that it is a lot easier to envisage.
Entering races also helps you to break out of
a rut. If you always do the same three-mile loop
around the neighbourhood then you are no
longer pushing yourself to see what more you
can achieve. Sign up for a race that is longer
than what you have ever run before and it will
push you to keep progressing in your training.
You might find that you prefer shorter distances,
in which case enter lots of 5Ks and work on
hitting a speed goal instead. This will encourage
you to add more speedwork into your training,
shaking up your routine.
Women-on ly events can be less Entering a race can be a great way to improve
confidence in your own abilities. It is easy to
daunting for your first race if forget our progress as we trudge our way
you’re a female runner around the block night after night. It can be a
lonely sport at times if you are running alone

88 Running for Beginners

 find fun
Pick a race that youawfaillncy dress
yet challenging. Try ch the
themed one su
Great Gorilla Run

© Great Gorilla Run / The Gorilla Organisation

Running for Beginners 89

 Racing

and without a measure of success it can be easy Finally, racing is a good way to get your family you to finish your race and donate the money
to lose sight of where you started. A race is a and friends involved in what you are doing. It’s you’ve raised to a good cause.
massive confidence booster. Not only will you difficult for them to see how you are getting It is hard to balance training and fundraising,
complete a distance that you might have once on if you are disappearing into the night three but you need to ensure that you set aside
thought impossible, but you will find that there times a week. By inviting them to support you enough time for both. You need to work hard
are people you are better than at the race. You at an event, they can clearly see how far you to raise as much money as possible, as every
will overtake other runners – we promise, there have come and what you have achieved, and pound will help you get through the race;
will always be someone who isn’t prepared! – it’s nice to get a bit of acknowledgement. You but you also need to ensure that you are well
and realise how good you have become. never know, you might even get them inspired trained so that you can complete your race.
Racing is a great way to test yourself, too. to join you for future races too! This is why it is best to go for something that
Being in an organised environment with an you really believe in; it will motivate you to keep
accurate completion time shows what level Racing for good causes going when it gets tough.
you are at over that distance and it gives you Racing is often linked to fundraising for charity. If you don’t have a personal charity that you
a goal to beat in the future. As such, it is the Many people take up running in the first place want to run for, then you can choose a local
perfect way to track progress. Don’t because of something happening in their charity or national charity that you want to
enter races every month for a new PB, but personal life – maybe they get through an support the work of. For inspiration, see if the
try to race once every two months to see illness, or a friend has something happen to race that you are entering has a supported
how you are improving. You can enter other them – and they want to support a related charity that it works with, as this could be
races in between, but do these for fun, for the charity in some way. This is a really good reason someone that you could raise money for.
enjoyment of the experience. If you aim for your to get involved in running and it can help with Some events are organised by charities,
best time each and every time you race, you will your motivation during the race. You know that such as the Heroes Run, which means that by
find it difficult to see significant improvement. you can’t give up when someone is relying on entering you are committing to raising money

It’s always a fantastic feeling once

you have completed your first-ever
race - now time to celebrate!

90 Running for Beginners

 Run for a charity Dress up and run with
you feel strongly friends and family
about

The pre-race atmosphere

will get rid of those nerves

Relax and celebr ate

after an event

Running for charity

Race for a good cause and for extra motivation
If you have ever watched a running race, as we discuss in the main text. If you want which means that you will get a race T-shirt,
whether a small local event or a big televised to run for a charity and you have a place in often with your name on it, and you’ll be
race, then you will have seen a heavy charity an up-coming race, no matter how short or treated to cheers from support stations
presence. Local runs tend to support a local long, you can approach a charity that you organised by the charities around the route.
charity, but for large events, you can pick any are interested in supporting and ask them for It can really help to keep you going when
charity to run in aid of. There are also races a fundraising pack. This will give you lots of you know that you are being supported by
organised by charities, to help raise funds, ideas on how you can raise money for your people united by a common cause. If you
such as the Race For Life and Heroes Run. charity. If you are running in a big national don’t already have a place, then you may need
Choosing to run for charity is a great way of event like the Great South Run or the London to apply for a Golden Bond place, which we
helping motivation as well as a good cause, Marathon, you can ask to join a charity team, mention in the ‘Balloted events’ boxout.

Running for Beginners 91

 Racing

Balloted events for that charity as well as running the race.

They will usually provide you with a sponsorship
form to help you get started. We have more
with the coordination of, a local event and this
is a good way to get involved. You can also use
race listings websites (see the ‘Race resources’
Big events may allocate race advice on how you can actually raise money on column across the page) to find a list of races
places via a type of lottery page 112. within a certain distance of your location. These
can usually be filtered by distance and surface
The majority of races that you will enter will Entering that first race type too. If you know you want to take part in
be first come first served, meaning that as Okay, so now you know that racing has a big national series of runs, then it’s best to
long as you sign up early enough, you will many benefits, how do you actually go about go directly to their website and see where the
get a place. Some even allow entry on the getting involved? For your first-ever race, it is nearest event to you is being held.
day if they have not filled up. But really big best to stay local as the extra stress of having Entering a race can usually be done online
events, notably popular marathons and to arrange travel and accommodation if you these days. In some small local events, you
half marathons, are oversubscribed year on are going for a race in another location will may still have to fill in a form and return with a
year, so to keep things fair the places are only give you more to worry about. Luckily, cheque, but this is rare. You will need to input
allocated via a ballot. You sign up within you never have to go far to find a good race, information like your name, age and address,
a set time period, often having to pay up as there will be events, both big and small, in and sometimes your best time for the event
front, but not always. You will then be told every city and town. distance – this is often the case in events that
if you have a place once the ballot has Decide whether you want to go for a small stagger the start based on predicted finish
been drawn. It can be a difficult, long wait, field, where the runners number only a couple times, so that faster runners can go off first.
especially if you have your heart set on the of hundred or a big event with thousands Prices vary; local events can be as low as a fiver,
particular event, but it is best not to get of runners. There are advantages to both. A but expect to pay around £10-£12 to enter a
your hopes up and come up with a backup smaller race will mean that you can run at your race. Bigger national and charity events can cost
plan so that you will still be able to race own pace, undisturbed by anyone around you. more. The fees cover the cost of marshalling,
when you want to. However, it also means that there will be less toilets, goodie bags, chip timing and the like,
Some events have what is known as support en route and it can get quite lonely. A which allows the event to be put on to a good
Golden Bond places, which are places pre- larger race means that you are surrounded by standard. Usually fees are non-refundable, so
assigned to charities. Anyone can apply people and it will pull more spectators. Once even if you have to pull out nearer the time,
for these places, which are separate to the you have decided what you want to go for, there is no guarantee that you will get your
ballot, but they usually carry a registration you then need to pick a distance. It is best to money back. Some races will let you defer your
fee and a minimum amount that will need start with a 5K, as this will give you a chance place to the next year, but check the race rules
to be raised. This is to ensure that runners to experience the race atmosphere and get and regulations for details on this.
who take these places are serious about used to things like timing your way to the start, Once you have entered, you will not hear
running for charity, rather than just finding running with a crowd and pacing yourself anything until a couple of weeks before the race
an easy way in, so make sure you have the over a manageable distance. Even if you are when you receive your race pack. This includes
time and the motivation to raise the money, completely new to running, 5K is a realistic goal your race number, which you need to safety pin
which can be thousands, before applying to aim for, as long as you give yourself enough to the front of your T-shirt. You will usually get
for a Golden Bond place. Golden Bond time to prepare – anything from eight to twelve a baggage label too, which is attached to your
places are also available in races that are not weeks will be fine. kit bag if you want to leave this at the baggage
balloted, but are likely to sell out. Now that you have chosen the kind of drop for collecting after the race. You will get a
race that you want to do, you need to find an list of rules, course information, where the water
event. The road-racing season tends to run stops are, first aid advice and so on, in the pack.
from March to October, though there are races Read these very carefully as each race will have
outside that. The big group events, like Race its own quirks and unique factors to come to
For Life, for example, will usually run over the terms with. Finally, you may get a timing chip
summer months. Bear this in mind when you if the race is chip timed. This will come with
are planning your first race. Throughout the instructions of how it should be attached to
winter months is usually when you will find ensure that your time is recorded.
good trail races, rather than those on the road, Now you have everything you need to take
so pick a surface that you want to run on to part in the race. As long as you are prepared
help guide your choice. and have trained properly, it will be an
You can find local events through running experience that you will enjoy and never forget.
clubs in the area. Simply run a web search for You’ll meet new people and feel really proud.
running clubs in your local area, for example, Once you’ve done one race, we’re sure that
and go to their websites to see event listings. you’ll get the bug to keep going and improving
Every running club will organise, or be involved on your time and distance, over and over again.

92 Running for Beginners

 Top tip
This is what you are aiming Race timing
cross; it will be one of the bestot In a big race, there ma
between the start gu y be a delay
n
feelings you will experience you crossing the start. being fired and
Th
the time on the clock at means that
when you finish
is not accurate to ho
w lon
to run the race. If your g it took you
race is
timed, use a stopwatc not chip
h and
start it going as you
cross the
start line, stopping it
when you
finish, so you have a
more
accurate time.

Race resources
Find your first race with
one of these websites
Runner’s World
www.runnersworld.co.uk
www.runnersworld.com
Go to the Events page and you can search
for an event by location, date and distance
to see all future races in your local area.

Race For Life

www.raceforlife.org
Check out this website to get dates of all
the Race For Life events around the UK.
They can sell out fast, so get in early.

Good Run Guide

www.goodrunguide.co.uk
This website is good for finding local UK
races, as you can enter your postcode
and a distance from that location to list all
available races.

Cool Running
www.coolrunning.com
This site has a good engine that is primarily
designed for finding races in the USA and
Canada, though it also has a whole host of
runs in other countries too.
“Once you’ve done one Local running clubs
race, we’re sure that Various
Local races tend to be organised by
you’ll get the bug” running clubs, so go online (Gumtree often
has ads up for clubs) to find ones in your
area to see the events they have going on.

Running for Beginners 93

 Racing

Follow a race Run your first 5K

Week 1

training plan
Interval session: Walk 5 mins, run
Monday 1 min. Repeat three times

Tuesday Rest day

Why it pays to stick to a schedule to become a better runner Wednesday

Endurance: Walk 10 mins, slowly jog
5 mins, walk 10 mins

H
ealth magazines and running books running plan. When you know how many times Thursday Rest day
are always full of training plans you can run, you then need to think about your
for you to follow to build up your goals. Are you running for fitness or stress relief, Friday Cross-train: Up to 30 mins
running skills practicably. to lose weight or to meet a time or distance
While you can just lace up your trainers and goal? When you have this decided, start looking Saturday Rest day
start running every other day, a structured for a plan that meets your needs as closely as
training plan is more beneficial. For a start, possible. Websites like www.runnersworld. Sunday Long run: Run/walk 15 mins
having written down exactly what you want co.uk / www.runnersworld.com have plans for
to achieve each week makes it easier to stick runners of all abilities and for all distances. Once Week 2
to your plans. Form a schedule around your you have a plan, we recommend writing down Interval session: Walk 5 mins, run
current weekly tasks and it will be easier to stick the sessions in your diary straight away, for at Monday 2 mins. Repeat three times
to it; literally place the runs in your diary as can’t- least the next couple of weeks ahead.
miss events alongside doctor’s appointments When you begin a plan, you should also start Tuesday Rest day
and meetings to give them the same a training diary. This is simply a log of each and
importance. Write them on the family calendar, every run that you undertake. Write down the Wednesday
Endurance: Walk 9 mins, slowly jog
so that the household knows when you need date, the time of day that you ran, how long 6 mins, walk 10 mins
time to run and how long you will be out. and how far you ran for, how you felt during
Training plans also help you to progress your the run and any notes, such as aches and pains, Thursday Rest day
running. It is easy to get stuck in a rut and keep stomach discomfort, tiredness and similar
running the same route for the same time over details. As you progress, you can look back at Friday Cross-train: Up to 30 mins
and over again. The problem with this is that these notes and show yourself how far you
you will hit an inevitable plateau where you have come. It also helps you to find patterns. For Saturday Rest day
won’t be pushing your fitness and your body example, you might find that running at certain
will get used to your routine. You will find the times of the day is harder than others, or that Sunday Long run: Run/walk 15 mins
sessions easier and easier, and your body will certain foods can lead to greater discomfort
require less exertion to complete them. This when running. All of this helps you to develop a Week 3
in turn means that you will be burning less running schedule that works for you.
calories, so if you got into running for weight- When you decide to enter a race, then it is Interval session: Walk 5 mins, run
Monday 3 mins. Repeat three times
loss reasons then you will stop losing weight, worth following a dedicated training plan for
and if your diet stays the same, you might even that particular distance. Most training plans for
Tuesday Rest day
start to gain weight again. races last from eight weeks for a 5K, to 12 weeks
A structured plan keeps you moving forward, for a 10K or half marathon, and 16 weeks for a
which means that you will continue to get faster marathon. These training plans are designed to Endurance: Walk 8 mins, slowly jog
Wednesday 8 mins, walk 8 mins
and fitter, to keep challenging your body and be used for the race training period only, as they
meeting your goals. Plans also ensure that you are more intense than your usual day-to-day
build up your running little and often, which training and the end goal is getting the best Thursday Rest day

prevents injury and overtraining. Of course, result out of your race. These plans usually have
training plans are rarely a one-fits-all solution. further goals, such as just finishing or finishing Friday Cross-train: Up to 30 mins

Finding a plan that suits you means figuring within a set time, so pick the one that is best
out what your priorities are. First, determine for what you want to achieve. After a race, take Saturday Rest day

how much time you can commit to running. If a couple of weeks to recover, doing the odd
you only have two free days a week, then there few runs, before falling back into a more regular Sunday Long run: Run/walk 15 mins
is no point trying to stick to a five-day-a-week training routine to maintain your fitness.

94 Running for Beginners

with our 12-week training plan
Week 4 Week 7 Week 10
Monday Interval session: Walk 3 mins, run Monday Interval session: Walk 2 mins, run Monday Interval session: Walk 1 min, run
2 mins. Repeat five times 3 mins. Repeat five times 5 mins. Repeat five times

Tuesday Rest day Tuesday Rest day Tuesday Rest day

Wednesday Endurance: Walk 8 mins, slowly jog Wednesday Endurance: Walk 10 mins, slowly jog Wednesday Endurance: Walk 5 mins, slowly jog
9 mins, walk 8 mins 10 mins, walk 10 mins 20 mins, walk 5 mins

Thursday Rest day Thursday Rest day Thursday Rest day

Friday Cross-train: Up to 30 mins Friday Cross-train: Up to 40 mins Friday Cross-train: Up to 45 mins

Saturday Rest day Saturday Rest day Saturday Rest day

Sunday Long run: Run/walk 20 mins Sunday Long run: Run/walk 25 mins Sunday Long run: Run/walk 40 mins

Week 5 Week 8 Week 11

Interval session: Walk 3 mins, run Interval session: Walk 3 mins, run Interval session: Walk 2 mins, run
Monday 3 mins. Repeat five times Monday 4 mins. Repeat four times Monday 6 mins. Repeat four times

Tuesday Rest day Tuesday Rest day Tuesday Rest day

Wednesday Endurance: Walk 9 mins, slowly jog Wednesday Endurance: Walk 8 mins, slowly jog Wednesday Endurance: Walk 6 mins, slowly jog
10 mins, walk 9 mins 12 mins, walk 8 mins 18 mins, walk 6 mins

Thursday Rest day Thursday Rest day Thursday Rest day

Friday Cross-train: Up to 30 mins Friday Cross-train: Up to 40 mins Friday Cross-train: Up to 45 mins

Saturday Rest day Saturday Rest day Saturday Rest day

Sunday Long run: Run/walk 20 mins Sunday Long run: Run/walk 25 mins Sunday Long run: Run/walk 35 mins

Week 6 Week 9 Week 12

Monday Interval session: Walk 4 mins, run Monday Interval session: Walk 2 mins, run Monday Steady run: Slowly jog 25 mins
4 mins. Repeat three times 5 mins. Repeat four times

Tuesday Rest day Tuesday Rest day Tuesday Rest day

Wednesday Endurance: Walk 10 mins, slowly jog Wednesday Endurance: Walk 10 mins, slowly jog Wednesday Steady run: Slowly jog 20 mins
10 mins, walk 10 mins 15 mins, walk 5 mins

Thursday Rest day Thursday Rest day Thursday Rest day

Friday Cross-train: Up to 30 mins Friday Cross-train: Up to 40 mins Friday Cross-train: Up to 40 mins

Saturday Rest day Saturday Rest day Saturday Rest day

Race
Sunday Long run: Run/walk 25 mins Sunday Long run: Run/walk 30 mins Sunday Race day – 5K
day
Running for Beginners 95
 Racing

The next phase Move from 5K to

Week 1

of racing
Slow jog for 10 mins, walk 2 mins.
Monday Repeat 3 times

Cross train – Fast walk, cycle, swim or

Tuesday cross train for 40 mins

Move onto the most popular running distance, the 10k Wednesday Rest day

Cross train – Cross trainer, cycle, swim,

O
nce you have reached your 5K goal, a smaller local run. These races are filled with Thursday weights and stretch for 40 mins
the next logical distance to take slower runners at the same level as you or just
on is the 10K. We stick to judging fewer people to be swept along with. Friday Rest day
distances by kilometres still at this The 10K training plan we have devised for
stage, as thinking in miles (6.2) always seems you is for beginners, but assuming you have Jog for 20 mins at a comfortable pace,
Saturday walk 3 mins. Repeat again
far more daunting. taken on the 5K plan first for experience and
Reaching the 5K distance is tough, but general fitness. As with the 5K training plan, Sunday Rest day
getting to this goal is the hardest part. Once we know this schedule won’t suit all runners
you know you can run non-stop for 30-40 but try it out for the first few weeks and then Week 2
minutes you can increase your weekly milage adjust it to suit your commitments. You can
Slow jog for 15 mins, 4 x 2 mins faster
slowly but surely to get up to that magical one swap days around. If you feel Saturdays are Monday running with 2 mins walk breaks in
hour plus mark which will equate to a 10K. your busiest days then swap your long run to between, slow jog for 10 mins
By now your body is used to the motion of the Sunday. Work it to suit you. Never cram all Cross train – Walk, cycle, swim or cross
running, the pounding and exertion is familiar, your long runs in together as this will leave you Tuesday train for 40 mins
so you will find that increasing the distance will tired, drained and feeling negative about your
seem easier than you think. Taking it slow and running. If you miss a run, it’s okay. Just continue Wednesday Rest day
steady is the key, then once you know you can with the rest of your plan and remain positive.
Cross train – Cross trainer, cycle, swim,
cover the distance, you can build on pace. At the beginning and end of each session Thursday weights and stretch for 40 mins
Following and sticking to a training plan is make sure you walk for five to ten minutes
even more important for a 10K race. You need to warm up or cool down. This will get your Friday Rest day
to ensure you’re training sensibly and not muscles prepared for the work out and to relax
increasing your running distances too steeply them back afterwards, limiting the chance of Jog for 25 mins at a comfortable steady
Saturday pace, walk 3 mins, run for 15 mins
or rapidly as this will lead to injury. As well as aches and pains. Remembering this will help
an increased risk of injury from over training, you with the faster runs built into this schedule
you will need to find more time needs to be which will push your body harder, improving Sunday Rest day

committed to your new hobby. However, your pace and skills, helping your overall
don’t rush your runs and then suffer the performance. Also included each week are cross
Week 3
consequences of achy muscles; you want to train days so that you’re not over using muscle Slow jog for 15 mins, 4 x 2 mins faster
enjoy your running not over train so you start to groups. Working in alternative sessions such as Monday running with 1 min walk breaks in
between, slow jog for 10 mins
hate going out - remember this is for pleasure. swimming, cycling and weights will keep you fit
10K races are filled with more experienced and healthy, improve your stamina and fitness Cross train – Walk, cycle, swim or cross
Tuesday train for 45 mins
and competitive runners but never let this levels, allowing your muscles time to recover.
put you off. When it comes to race day avoid By the time race day comes around, you Wednesday Rest day
the front-runners, let them shoot off into the will feel nervous and that you won’t be able
distance and just concentrate on your race. to complete the challenge. But if you have Cross train – Cross trainer, cycle, swim,
Thursday
Many 10K runs have the start lines organised followed the training plan as closely as possible, weights and stretch for 45 mins
by expected race times, so if you see yourself then you will do fine. Take it easy and don’t get
running a one hour race stand in this group swept along with other faster runners as you Friday Rest day

and so on. Having this system in place is a will burn out too quickly and end up slowing to
Jog for 30 mins at a comfortable steady
comfort for many runners as it does take away a walk, leaving you feel frustrated. As with any Saturday pace, walk 2 mins, run for 10 mins
the temptation to rush off at the start and burn distance, practice makes perfect, so the more
out quickly. If this still seems too daunting, then races you sign up to, the fitter and faster you will Sunday Rest day
sign up for a 10K for Cancer Research race or become. Just never forget to enjoy it.

96 Running for Beginners

10K with this training plan * Fartlek running - bursts of fast sprinting for any amount of time, just to
raise your heart rate and pace. Set lamppost goals when outside running.

Week 4 Week 7 Week 10

Slow jog for 15 mins, 4 x 3 mins faster Slow jog for 20 mins, 4 x 3 mins faster Jog for 30 mins, 5 x 3 mins faster
Monday running with 1.5 min walk breaks in Monday running with 1.5 min walk breaks in Monday running with 1 min walk breaks in
between, slow jog for 10 minutes between, slow jog for 10 mins between, slow jog for 10 mins

Cross train – Fast walk, cycle, swim or Cross train – Fast walk, cycle, swim or Cross trainer, cycle, swim, weights and
Tuesday cross train for 45 mins
Tuesday cross train for 60 mins
Tuesday stretching for 60 mins

Wednesday Rest day Wednesday Rest day Wednesday Rest day

Cross train – Cross trainer, cycle, swim, Run for 40 minutes including slow hills Run for 45 mins including slow hills and
Thursday weights and stretch for 45 mins
Thursday and fartlek running
Thursday fartlek running

Friday Rest day Friday Rest day Friday Rest day

Saturday 5K or 35 minutes continuous running Saturday 8K or 50 mins continuous running Saturday 10K or 70 minutes continuous running

Sunday Rest day Sunday Rest day Sunday Rest day

Week 5 Week 8 Week 11

Slow jog for 20 mins, 4 x 3 mins faster Slow jog for 20 mins, 5 x 3 mins faster Jog for 30 mins, 5 x 3 mins faster
Monday running with 1.5 min walk breaks in Monday running with 1 min walk breaks in Monday running with 1 min walk breaks in
between, slow jog for 15 mins between, slow jog for 10 mins between, slow jog for 10 mins

Cross train – Walk, cycle, swim or cross Cross train – Walk, cycle, swim or cross Cross train – Walk, cycle, swim or cross
Tuesday train for 50 mins
Tuesday train for 60 mins
Tuesday train for 60 mins

Wednesday Rest day Wednesday Rest day Wednesday Rest day

Run for 30 minutes including slow hills Run for 40 mins including slow hills and Run for 50 mins including slow hills and
Thursday and fartlek running
Thursday fartlek running
Thursday fartlek running

Friday Rest day Friday Rest day Friday Rest day

Saturday 6K or 40 mins continuous running Saturday 8K or 55 mins continuous running Saturday 8K or 55 mins continuous running

Sunday Rest day Sunday Rest day Sunday Rest day

Week 6 Week 9 Week 12

Slow jog for 15 mins, 4 x 3 mins faster Slow jog for 25 mins, 5 x 3 mins faster
Monday running with 1.5 min walk breaks in Monday running with 1 min walk breaks in Monday 30 mins gentle jog
between, slow jog for 10 mins between, slow jog for 10 mins

Cross train – Walk, cycle, swim or cross Cross train – Walk, cycle, swim or cross Cross train, 40-60 mins cross trainer,
Tuesday train for 50 mins
Tuesday train for 60 mins
Tuesday bike, swim, weights and stretching

Wednesday Rest day Wednesday Rest day Wednesday Rest day

Run for 30 mins including slow hills and Run for 50 mins including slow hills and
Thursday fartlek running
Thursday fartlek running
Thursday 40 minute gentle jog

Friday Rest day Friday Rest day Friday Rest day

Saturday 7K or 45 mins continuous running Saturday 9K or 60 mins continuous Saturday Rest day

Race
Sunday Rest day Sunday Rest day Sunday Race day
day
Running for Beginners 97
 Racing

Going the Build mileage

Week 1

distance
A real challenge, the half marathon is a big step up
Monday

Tuesday
Rest day

20 mins easy/recovery run

10 mins easy run, 10 mins tempo run,

Wednesday 10 mins easy run

Thursday Crosstrain/strength work

I
f you have been following the plans in this a slow pace and is designed to help you build
book, you will hopefully have achieved your weekly mileage, without putting too much
10 mins easy run, 5x (30 secs fast, 1 mins
your first 5K and 10K race goals. Once strain on your body. This doesn’t increase as Friday slow), 10 mins easy run
you are comfortable running both these much in distance each week, and works well as
distances, then it is only natural to start a recovery run following your long run. Saturday Rest day
looking forward once again. The long run is the key part of your training
While there is an increasing number of program, as this is the run that will get you Sunday 4 miles at easy pace
10-mile races these days, the most popular through on the day. You don’t need to run the
distance up from a 10K is the half-marathon. whole distance in advance of the race, as you Week 2
This is a huge step in comparison from 5K to would with the 5K or 10K, but you may like to
10K. You are more than doubling the distance for your own peace of mind. Therefore, we build Monday Rest day
to 13.1 miles (or 21K if you prefer). up to a final long run of 12-14 miles here.
The half-marathon is perfectly achievable The other two runs help you with your
for anyone, however, but as with any distance, pacing. The first is a tempo run, which is run at Tuesday 20 mins easy/recovery run

the right training is needed to ensure that you a pace that you find ‘comfortably hard’. It should
10 mins easy run, 15 mins tempo run,
hit the start line feeling fit and ready to run. In be a challenge, but you are not going flat out. Wednesday 10 mins easy run
the last two plans, we have been working on These sessions help your body to learn to cope
the run/walk technique. You will see that this is under pressure – which will help come mile 11 Thursday Crosstrain/strength work
replaced in the half-marathon training plan on race day. This pace is faster than your target
with running intervals instead. This means race pace. 10 mins easy run, 5x (45 secs fast, 1 min
Friday slow), 10 mins easy run
running harder efforts, with slower jogs to The final session is the interval session,
recover in-between. We recommend that which is alternating bursts of fast running Saturday Rest day
you can either run the whole of a 10K distance and slow jogging. Usually these are timed or
or one-hour solid running, without walking measured intervals, but we have mixed it up
Sunday 5 miles at easy pace
before you start this training plan. This is here with some fartlek sessions (random bursts
because you are looking at being on your feet of speed throughout a run) and hill sessions
for anywhere from two to three hours for your (to build endurance). The fast running sections
Week 3
first half-marathon, and your body needs to be should be hard, and you won’t be able to talk
Monday Rest day
ready to deal with this exertion. We’re not saying while you are running. You wouldn’t run a half-
that you can’t choose to do a walk/run system marathon anywhere near this pace, but you will
to cover the whole 13 miles, but building your feel the benefits. Tuesday 20 mins easy/recovery run
running time will help you to get the stamina As you are doing extra running sessions, your
you need to complete the challenge. cross-training doesn’t have to be cardio based. 10 mins easy run, 15 mins tempo run,
Wednesday 10 mins easy run
This plan works on running four times a It helps to use the time to work on strength, so
week, plus a cross-training session, which is consider body weight exercises like squats and
Thursday Crosstrain/strength work
another big step up from our 10K plan. You lunges, free weights, yoga classes and so on, to
need to be running more to build that fitness challenge your body. 10 mins easy run, 5x (1 min fast, 1 min
and stamina. The half-marathon is a huge Rest days are incredibly important now, so Friday slow), 10 mins easy run
challenge and one that should not be taken make sure that you really do relax. Also, the
lightly. It requires dedication, time and effort right nutrition comes into play, as you will need Saturday Rest day
to complete. to start thinking about on-the-go fuel, such as
This plan uses four key running sessions each sports drinks and gels. Once you are running for Sunday 6 miles at easy pace
week. The first is an easy run, which is done at more than an hour, you should consider these.

98 Running for Beginners

with this half-marathon plan * Fartlek running - bursts of fast sprinting for any amount of time, just to
raise your heart rate and pace. Set lamppost goals when outside running.

Week 4 Week 7 Week 10

Monday Rest day Monday Rest day Monday Rest day

Tuesday 25 mins easy/recovery run Tuesday 30 mins easy/recovery run Tuesday 35 mins easy/recovery run

10 mins easy run, 20 mins tempo run, 10 mins easy run, 2x 15 mins tempo run 10 mins easy run, 2x 20 mins tempo run
Wednesday 10 mins easy run Wednesday with a 3 mins recovery, 10 mins easy run Wednesday with a 3 mins recovery, 10 mins easy run

Thursday Crosstrain/strength work Thursday Crosstrain/strength work Thursday Crosstrain/strength work

10 mins easy run, 20 mins fartlek, 10 10mins easy run, 5x (2 mins fast, 1 min 10 mins easy run, 20 mins fartlek,
Friday mins easy run
Friday slow), 10 mins easy run
Friday 10 mins easy run

Saturday Rest day Saturday Rest day Saturday Rest day

Sunday 7 miles at easy pace Sunday 9 miles at easy pace Sunday 12-14 miles at easy pace

Week 5 Week 8 Week 11

Monday Rest day Monday Rest day Monday Rest day

Tuesday 25 mins easy/recovery run Tuesday 30 mins easy/recovery run Tuesday 20 mins easy/recovery run

10 mins easy run, 2x 15 mins tempo run 10 mins easy run, 25 mins tempo run, 10 mins easy run, 25 mins tempo run,
Wednesday with a 5 mins recovery, 10 mins easy run Wednesday 10 mins easy run Wednesday 10 mins easy run

Thursday Crosstrain/strength work Thursday Crosstrain/strength work Thursday Crosstrain/strength work

10 mins easy run, 5x (90 secs fast, 1 min 10 mins easy run, 30 mins fartlek, 10 mins easy run, 10x (30 secs fast up a
Friday slow), 10 mins easy run
Friday 10 mins easy run
Friday hill, easy run down), 10 mins easy run

Saturday Rest day Saturday Rest day Saturday Rest day

Sunday 8 miles at easy pace Sunday 10 miles at easy pace Sunday 5 miles at easy pace

Week 6 Week 9 Week 12

Monday Rest day Monday Rest day Monday Rest day

Tuesday 25 mins easy/recovery run Tuesday 30 mins easy/recovery run Tuesday 20 mins easy/recovery run

10 mins easy run, 2x 15 mins tempo run 10 mins easy run, 30 mins tempo run,
Wednesday with a 5 mins recovery, 10 mins easy run Wednesday 10 mins easy run Wednesday Rest day

Thursday Crosstrain/strength work Thursday Crosstrain/strength work Thursday 40 mins easy run

10 mins easy run, 8x (30 secs fast up a 10mins easy run, 8x (2 mins fast, 1 min
Friday hill, easy run down), 10 mins easy run
Friday slow), 10 mins easy run
Friday 15 mins easy run in race kit

Saturday Rest day Saturday Rest day Saturday Rest day

Race
Sunday 5 miles at easy pace Sunday 11 miles at easy pace Sunday Race day
day
Running for Beginners 99
 Racing

Can I run a marathon?

It is possible for a beginner to build up to marathon distance – if it’s done right

I
t might seem crazy to even consider the For example, if you wanted to do the London
You
challenge of a marathon when you are
just starting out, but many people are
Marathon, then entries to go into the ballot
open around a week after the previous event. Don’t upialdnicu!p to
inspired to start running each year So, to run in 2015, for example, you would have can b on distance
after watching a big city marathon on the
television, such as the New York Marathon
had to get your name into the ballot in April
2014. The ballot registration process closes
mar ath
or the London Marathon. when it reaches a certain number of entrants,
These events show runners of all abilities which in 2014 was around 11 hours from when
completing the course and having fun at the it opened at midnight. Even if you get into the
same time, and it makes it seem achievable to ballot, then you have to wait until the October
anyone. When you first start running, however, to find out if your name is drawn, giving you six
you can lose confidence in that fact, as it can months to then get ready for the event.
be difficult to run for 20 minutes, let alone five Other marathons have different processes,
hours. Don’t be put off though, as it is possible and many are first come first served. However,
to build up from nothing to marathon, if you even these tend to sell out up to a year in
give yourself enough time to do it. advance, which means that if you want to do
a particular marathon, then you need to plan
Get a marathon place early. Smaller, local marathons are much easier
If you want to set yourself the ultimate to get into, but you might not get the same
challenge, then you might be thinking level of support as a big city marathon.
about signing up for a marathon. However, Most marathons have charity places available,
it can actually be harder to get a place in the which means that you are guaranteed entry
marathon of your dreams than it is to run it. into the race in return for a pledge to raise a

certain amount of money. This can be as much

s ign up fo r a mar athon as £3,000 for big races like London or New York,
but smaller ones, like Brighton Marathon for
You can ce through a c harity example, are significantly less.
pla There are some other routes that you can
take. For example, if you are in a running cub,
then they sometimes get places to give out to
its members.

Help! I’ve signed up

There are plenty of people who get so inspired
by watching big marathons that they sign
up on the spot having never run before. Or
maybe they want to do a big challenge for a
charity close to their heart. Either way, if you
have already signed up for a marathon and
you’re new to running, the important thing
is not to panic! Break down the time that you
have into more manageable chunks. Let’s
say your marathon is six months away; that’s
approximately 26 weeks. Normally marathon
training plans are 16 weeks long and start from

100 Running for Beginners

 Try
b efore tohteher r aces
to gain expme ar athon
rience

roughly being able to run for 45 minutes to not have to stop running for any reason during
an hour, so that gives you around 10 weeks to the running segments.
build up from scratch to that starting point. As
long as you build up slowly, then you should Try other races
avoid injury. The more time you have until your We suggest that you try and plan in other
marathon, the more time you can spend on races in your marathon build up, as it can be
pre-conditioning and getting used to running overwhelming to have your first race at the
before launching into a marathon plan. marathon, so try and slot in a 5K, a 10K and a
half marathon over the course of your training.
Using run/walk This will help you to get race experience, as well
The run/walk method is a perfectly valid way as gauge your progress.
of completing a marathon and if you choose
to do it, you certainly will not be alone. This can
mean simply walking when you need to, or it Increase disttoance
can be more structured. There are plenty of slowly
dedicated marathon plans for the run/walk and
a popular structure is to run for four minutes
avoid injury
and walk for one minute, but you can try any
combination you like. You might find that you
You can use run/w
actually complete the marathon faster than if around a mar atalkh to get
you tried to run the whole way. Use the walk on
breaks to take on food and water so that you do

Running for Beginners 101

 Racing

Preparing for an
obstacle race
Combine running and strength to take on a muddy challenge by getting stuck into one of
the popular mud runs or OCR events

M
ud runs and Obstacle Course over the course that require both mental and
Racing (OCR) are ever growing in
popularity and it is an interest in
physical strength; and Rat Race events (www.
ratrace.com/events.aspx), which vary from
Expects ytoourget
these that can often encourage urban obstacle courses to down and dirty mud tr aineruddy
people to start running for the first time, in runs. These races can be anything from a 5k to m
order to be able to cope with the demands of 40k, so it caters to all levels of experience. With
these events. all of this variety, you’re bound to find the race
The events themselves can vary wildly. Race fit for you.
for Life (www.raceforlife.cancerresearchuk.org)
has introduced its Pretty Muddy series, which How much do I need to run?
are 5K muddy courses with basic obstacles, This is a common question from those wanting
giving you a chance to try something different to try their very first OCR event. Often people
for the first time, while raising money for a good are more confident in the strength side of
cause. These are aimed at all abilities and are things (to conquer the obstacles) and worry that
good for first timers. their cardiovascular fitness will let them down.
More popular and well-known events include How far you will need to run and how much
Tough Mudder (www.toughmudder.co.uk), training you will need to do depends on the
which has over 20 extreme obstacles littered event, of course.

If you are looking at, for example, a 5K mud

An OCnR aiss a run, you can follow a traditional couch to 5K

program to ensure that you can cover the
more fuevent distance, but you will want to include lots of hill
social training so that you have the leg strength on
the day.
Tough Mudder and some of the larger events
can cover around 12 miles, so it will take a little
longer to train for the running portions. It is
worth bearing in mind that it is not running
non-stop from point to point like in a traditional
road race. You are not expected to cover 12
miles in one go – you are likely to run a couple
of miles at most before breaking for an obstacle,
which can have queues and bottlenecks –
perfect for getting your breath back.
That’s the upside, of course. The downside is
that those running sections will not be on fresh
legs – you will have just tackled an obstacle
that is designed to tire your body and test your
mind. It can be hard to find the momentum to
get moving again after a stop.

102 Running for Beginners

 p er b o d y strength
Up essential for
is stacles
oc nquering ob

classes. For example, Virgin Active and Tough lightweight, technical fabrics. Cotton tops
How to train Mudder are launching Mudder Maker classes, will soak up all the water and mud, and get
To prepare for an OCR, there are two things which will prepare you for the rigors of a Tough heavy as you go around. Cover arms and legs
you need to think about: coping with the Mudder event. Other classes worth considering to protect from bruises and scratches, and
running in between obstacles and the are Les Mills BODYPUMP, metafit or circuits. consider a headband to keep your hair back.
obstacles themselves. If you are completely Trail shoes are usually advised, as they
new to running, you should start by building Be prepared have more grip than road shoes. They will
up to 5K to give yourself a good level of fitness. Make sure that you give yourself enough time get destroyed, so you don’t have to spend a
Once you can manage this, try combining to train, especially if you are new to running. fortune. Have a look at places like SportsDirect
running and strength workouts so that you can Ideally you will want at least 12 weeks to (www.sportsdirect.com) where you can find
get a feel for running when you are tired. prepare properly. Research your chosen race some real bargains. Socks are important too –
When it comes to training for the obstacles thoroughly. Find out what kinds of obstacles double layer to prevent blisters and again ones
you need to focus on strength work. In they have and then you can tailor your training designed for trail are better.
particular, upper body strength is important, as around them, and find out how far the running On the day you will need to remember to
many obstacles will involve pulling yourself up portions are. One of the advantages of the pack an entire change of clothes for afterwards
and over walls or swinging across monkey bars. OCR scene is that time are not important; the – underwear and all. You’ll need a couple of
Focus on bodyweight exercises, as you will be aim is just to finish. This means that you are bin bags for your muddy kit or to keep warm
reliant on your own body on the day. Think under no pressure and you will work as a team at the start line. Spare shoes, a warm coat or
push-ups, free weights, barbells, kettlebells, to get around. jumper, a towel and some food and drink are
squats, lunges, pull ups… the list goes on. What you wear will also be important, so also essential.
If you prefer working out in group settings, make sure you get the right kit. Even though Most importantly, make sure that you simply
some gyms now offer specific OCR training you will be splattered in mud, you want enjoy your day!

Running for Beginners 103

 Racing

Staying motivated
When you are training for a race, you need to keep your enthusiasm high

I
t can be hard to stay motivated when you cold winter mornings. Running with a friend
are on a training plan and this can lead to also means that you will be distracted during
you missing essential sessions. the run, meaning that you won’t notice things
This is especially the case when it comes like the cold or the rain. If you can’t persuade
to the cold, winter months. If the weather turns anyone to join you, then consider a running
too bad, it can be hard to motivate yourself club. There are literally hundreds of these and
to head out in the rain, and if snow forces you there will be at least a couple near you. Most
inside, then the treadmill can drain your will to of these are aimed at mixed abilities, so you
run pretty fast. will only be running with other beginners, and
Luckily, we have some tried and tested the distances and speed will be tailored to suit.
motivational tricks that will ensure that you By joining a club, not only will you meet new
keep running all year around, helping you get to people that you can share your hobby with, you
that start line in the best shape possible. will also be paying to run – and money is a very
strong motivator!
Run with a group
Running is an individual pursuit, and while this Vary your locations
has a myriad of benefits, you only have yourself A fast track way to lose your motivation is to
to rely on when it comes to motivation. If you always run the same route over and over again.
Run in different
can, ask a friend to run with you, as then you Mix it up by changing where you run. To start places for variety
have a reason to go out, even when you don’t with, even reversing your usual route can ease
want to. Make sure that you don’t pick someone the boredom and can actually be good for you.
who is likely to flake out on you – you need If you are running the same route in the same mean that you are putting more stress on one
someone who will help you out of the door on direction, then things like road camber can side of your body. Reversing the route keeps
your body balanced and your mind guessing.
For longer runs in particular, try to visit new
Training withayotmhers will locations so that you have the view to keep
ated
help you to onst targetotiv
you going. We tend to learn markers on our
usual routes, so that we know how far we have
and gone, but by trying a new route you will focus
on things like how you are feeling as a gauge
of the run, rather than when you hit the next
lamppost or tree.

Mix up the training

Just as we suggest that you vary your locations,
you also need to vary your training patterns.
If you usually go for a long, slow plod on a
Sunday morning, why not try a little sprint
session instead? You can do a bit of fartlek
running, picking a landmark anywhere in
front of you and running as fast as you can until
you get to it, before slowing down again to
recover. This will add another dimension to your
run. Not only will you burn more calories, but
you will stay warmer and can complete your
route quicker.

104 Running for Beginners

 u
Music can hethlpekeruepnnyoing Our running
going when e tough tunes
gets a littl We reveal the tunes we turn to when
we need a little push

Sanne de Boer, editor

1. 30 Seconds to Mars – Up In The Air
2. Birds of Tokyo – Wild At Heart
3. The Black Keys – Howlin’ For You
4. Rise Against – Worth Dying For
5. Pendulum – Blood Sugar

Lauren Debono-Elliot, designer

1. The Ian Carey Project – Get Shaky
2. Gordon City – Ready For Your Love
3. DJ Fresh – Gold Dust
4. Avicii – Addicted To You
5. The Killers – Mr Brightside

Listen to music be very de-motivating. Music can

Many races these days are banning the use of also help pacing – ditch the watch
headphones, saying it makes for a safer, more and tell yourself that you will run
sociable event. However, there is no reason for one track before you take a
why you can’t use music to help you train. walk break. Just hope it’s not a
The race itself will have plenty of motivational 20-minute prog rock spectacular!
factors to keep you going, with the crowds Some music devices such as
cheering and other runners to concentrate on, iPods (with Nike + iPod) have a
but if you are out on your own, your favourite power song function built in to
song can really perk you up if your feeling that them, which allows you to set
lull come over you! your favourite motivational tune,
Try creating a playlist that is the right length that will come on if your pace
for your workout, starting with slower songs for slows too much or if you just
your warm up, that then build up to the pace feel the time
of a steady run, finishing with a fast sprint track is right to pull
to bring you home, or simply hit shuffle and out the Rocky
see what comes up! Creating a playlist such theme tune,
as this let’s you learn the order of the songs so to get up
you know how far through you are without that hill in
constantly checking on your watch, which can proper style.

Running for Beginners 105

 Racing

Get ready for your

first race Calm first-race nerves by following these top tips

E
ntering a race is a great way to test about two hours before the start of the race,
how far you have come, but the and avoid things like fruit, which may upset Sip drinks slowly
thought of running against other
people can be a bit intimidating.
your stomach during the event.
when running!
Part of the problem is in the name: a ‘race’ Wear the right kit
implies that the aim is to beat other people, Only wear running kit that you have worn
but for your first race, the only person you are before, as you don’t want to chafe or rub during
competing against is yourself. It doesn’t matter the race. Make sure that you dress for the
if you come first or last, the key is to finish and weather and layer up on colder days. Double
to feel good doing it. It can be easy to forget up on socks, or wear double-layer socks, as
everything that you have learned in training, these will prevent blistering. If it is raining or
but we have some top tips to help you get cold, you can wear a bin bag at the start that
through, and enjoy, your first race experience. can be chucked to one side after the gun goes.
Some races will collect discarded belongings
Have a good breakfast for charity, so you can wear an old jumper that
Nerves can make it difficult to eat, but a good you don’t need any more to stay warm pre-race.
breakfast will help you to perform your best. Try Check whether there is a bag drop as well, as
a simple meal, like toast or porridge, as this will you can leave spare clothes for after the race
help to fuel you through the event. Aim to eat here for a quick change.

© LEAF charity
Be on time
There is nothing worse than running late on
race day, as you won’t be able to focus on the
event in hand and you will be unlikely to have a
chance to prepare properly. Set the alarm early,
and get to the event start about an hour before
the gun time to ensure that you can get parked,
take on water and check your kit is comfortable.

Rope in a friend
The worst part of a race, even for experienced
runners, is the waiting on the start line for the
gun to fire. This wait can seem to go on forever.
This is when the support of others is key to keep
your spirits high and the nerves at bay. If you
Raising monseyand can, get a friend to do it with you, then you can
with friend s distract yourself from the race ahead. Make sure
that you have family and friends at the start to
fa mily help ation cheer you on too, as this will help you
with motiv to remember why you are doing the race in
the first place.

What’s that? Chip: Chip timing is used to accurately gauge how long it takes each runner to finish a race. A mat at the start line will beep as you run over it,
106 Running for Beginners
Keep drinking minutes or less, then top up on water before
Keep an eye on your
No matter the distance, or the weather, it is you start and you won’t need to stop for any
important to take on board plenty of fluid. For more until you finish. sports watch to
a race of less than six miles, there is no need for ensure even pacing
sports drinks like Lucozade. Just water is fine, Start at the back
but make sure that you sip it slowly over time It’s tempting to go to the front of a race so that
rather than gulping it down in one go. Find out you can have a clear start, but it actually pays to
if there is a water station en route, as this could start at the back. In many races these days you
mean that you don’t have to carry a bottle will wear a chip that times you from when you
with you. If you are going to be running for 30 cross the start line until you finish, meaning that
it doesn’t make any difference how far forward
you start. Starting at the back means that you
will be beginning at a better pace, but also
it’s good for motivation as you will be passing
people from the very start.
you can finish in your own time, at a good,
Pace yourself steady pace. Then, make sure that you keep to
It’s easy to go off too quickly at the start of a this, speeding up or slowing down as needed.
race and that can lead to early burnout. Wear a Don’t try and keep up with those around you;
watch and know in advance how long it should chances are that you will start to pass many of
take you to run each mile or kilometre so that these people when they begin to tire.

which activates the chip. Another mat at the end deactivates the chip, giving you a race time. No matter how long it takes to cross the start your time is logged.
Running for Beginners 107
 Racing

Being prepared
Make sure that you are race ready!

W
hen it comes to running your Next, you need to wait for your race pack to your bag in the annotation. It might seem like
first race, preparation really come through. This is usually about two weeks a lot, but it is always best to be overpacked.
is key. The more you can in advance of the race, but some are earlier and Things like plasters and a towel are there in case
think about in advance, the some closer to the event date. Big events, like of emergency, and you’ll be grateful when you
smoother the morning of your race will go. the London Marathon, require you to collect limp over the finish line with a massive blister
The only thing that you want to be worrying your race details in person so that you can in the pouring rain! Place the kit that you want
about is getting through the race itself. confirm you are who you say you are, but for a to wear on the day, including your underwear,
Preparation starts from as soon as you book first race this is very unlikely – unless, of course, socks and trainers, next to your kit bag, along
your event. When you know where the start you are jumping right in at the deep end! with a bottle of water to remind you to keep
location is and the time, begin thinking about However and whenever you get them drinking. Add your race pack, with your race
how you are going to get there. If you are through, make sure that you check everything number filled in on the back in a waterproof
going to be driving, then check the parking is present and correct. You should have a race marker, showing details of any medical
arrangements at the start – they may be a short number and details such as the route map, conditions and someone that can be contacted
walk away and can get very busy. If you are
using public transport, then check timetables
and always go for an earlier bus or train than
“Do at least one run in full kit, so that you
you need to, to build in time in case things
go wrong – trust us, when you don’t want a
can check whether anything rubs – you
massive traffic jam or a Tube delay, there will be
one! Big races may also mean road closures, so
don’t want to find that out on the day!”
be aware of what time you need to be through how many water stations there will be, on the day. Read this through carefully, and if
to the start area. If the event is not local to you, directions to car parking, where to find first you have one of the listed medical conditions,
then consider getting somewhere to stay the aid and so on. Some races will also be chip you will need to place a cross on the front of
night before, so that you don’t have to spend a timed, meaning that your exact race time will your race number too, which helps first aid
long time in the car before the race, as this is a be recorded, so ensure that you have the chip marshals to get you help straight away if you
recipe for sore, stiff legs. and instructions on how to attach it if needed. need it. Do this all early in the evening, so that
You may also have a luggage tag with your race you have time for a relaxing bath, a nice meal
number on, which you can attach to your kit and an early night.
bag if you are planning on leaving it at the bag In the morning, you should be able to
drop (more on that in a minute). If something concentrate on fuelling and warming up, rather
is missing, call the organisers straight away, so than whether you have forgotten anything.
that there is time to issue you with the bits that Get to the race start early so that you can join
you need. in with the warm-up if there is one, or do your
During the final week before the race, there own warm-up. It also takes away the stress
are a few preparation tips you can follow. Make of being late. Many races provide a bag drop,
sure that you increase your water intake on a which is somewhere where you can leave your
daily basis, sipping it throughout the day. Ensure bag while you are running. Your bag is labelled
that your meals are balanced, with plenty of with your race number, so you will need to
carbs and protein, and don’t skip a meal. Do show your race number to collect it at the end.
at least one run in full race kit, so that you can If the start and finish are in different locations,
check whether anything rubs – you don’t want your bag will be transported from one to the
to be finding that out on the day! Finally, get a other, so keep an eye out for the last time that
good night’s sleep every night in the last week you can submit your bag before the race.
so that your energy supplies are not depleted. Keep drinking water, plan your final toilet stop
The night before the race is time to get your and then head to the start and enjoy! This is the
Don’t forget your kit bag! kit bag ready. We have provided you with an
essential guide to everything that you need in
moment that you have been waiting for and it
is time to do yourself proud.

108 Running for Beginners

 Liquid
An energy drink or bottle of water for a pre-
or post-race pick-me-up. You won’t know
Top tip
what will be provided on race day so it’s
best to carry your own supply. Stay hydrated
Food Use your
before and after the race.
Keep an emergency banana, cereal bar or gel supporters
pack in case you need extra fuel. Some race If you can, for
shor
goodie bags will contain food at the end but your bag to a fr ter races give
ie
it’s best to be prepared in advance. member rather nd or family
bag drop, as yo than use the
u often have to
give your bag
in well before
race start, so yo the
uw
everything you on’t have
will need
to hand.

If you need an
medicationenorpop Plasters
Petroleum jelly
Men, trust us,
in haler th too In case of pesky blisters, you are going to
this in you should always have want this!
some plasters to hand.

Top tip Towel

Because you can’t predict
Pack inurad vance the weather and a soggy
Always get yokit bag ready the ride home won’t be fun for
you don’t
night before so that the race you if you’re cold and wet. Warm clothes
of
panic on the morning together. Keep warm before you start
ev er yth ing
trying to get and change when you finish as
enough to
Trust us, you’ll have Safety pins you will become cold if sweaty
th ou t having to
worry about, wi Take these so you can attach your race and it may be raining!
aro un d for everything
rummage ur
number to your T-shirt, they may not be
you need. Lay t yoou provided at the race venue.
race kit the nig ht
before too.

Running for Beginners 109

 Racing

Pace your race

Keep a steady pace to finish your race feeling strong

W
hether you are running a 5K or and time how long it takes you to run it. Then it is so tempting to speed up, but you don’t
a marathon, the issue of pacing you can use an online pacing calculator to want to risk burning out. Leave it to the last
yourself is just as important. work out your expected finish time for any mile marker for races over five miles, or the last
Start too fast and you could distance of race. There is a good one here: 500m in a smaller race, and then you can try to
find yourself burning out before you even http://www.runnersworld.com/tools/pace- push your speed – but only if you feel you can.
reach the halfway mark, leading to a loss of calculator. We inputted a mile run taking ten If you do beat your target race time, then you
motivation and a need to slow right down. minutes, and for three miles, the predicted can alter your target race pace for the next race
It’s so easy to do – and we’ve all done it – finish time is 32 minutes and two seconds, that you enter.
because when that gun goes we instinctively which is a pace of around ten minutes 41 Bigger races, like the London Marathon for
push forward with the rest of the crowd, seconds a mile. This is a perfectly good time example, will have dedicated pacers. If you have
keeping up with those around us. However, for beginner runners, but don’t worry if you ever watched major world race events, you will
that means that you are forcing yourself to run come in slower than that, as this is about see pacers running alongside the elite athletes
at someone else’s pace, not your own. The finding your personal pace. and they are there to ensure that the runner
problem with this is that, while it might feel Once you know what your target race pace is, stays on target. Group pacers in big races do the
good at first, you will inevitably slow down over you need to start practising. As we have already same. They are experienced runners who are
the course of the race and start to struggle. mentioned, a race pace should be comfortably employed to run the race at a given pace. They

“You will soon start to feel each pace you run at; you’ll be able to
know how fast you are running based on how your body feels”
Learning to pace starts in training, and the hard, so you don’t want to be going out every can usually be identified by a flag or banner
first thing that you need to do is work out your run and trying to keep to race pace. Instead, denoting what pace they are running at, be it
target race pace. So, if you want to finish a the best thing to do is use one run a week to seven-, eight-, nine- or ten-minute miles. Stick
three-mile race, for example, in 30 minutes, then add in race pace intervals. This means running with them and they will do the hard work of
you know that you need to run each mile in ten at race pace for a set amount of time, with pacing for you.
minutes. In pacing, this is called a ’ten-minute recovery in between. For a three-mile race, In the meantime, running with a friend can
mile’, and is a pretty good pace for beginners to consider running 400m (a quarter of a mile) at help, so that you can help pace and motivate
aim for in a race. your target race pace, then recover for the next each other.
As you get fitter, your race pace will get faster. 400m and repeat. As you run further and faster
However, bear in mind that if you increase your
distance, your race pace is likely to slow – so
over time, you can increase the intervals of your
race pace. Do one practise run over the full race Top tip
if you decide to next run a six-mile race, you
might find your race pace slows to 11-minute
distance a month before the race to see how
you are progressing.
Pace over PB
For your first race, it’s
no
miles. Your perfect race pace is the speed at It sounds complex, but you will soon start to getting the fastest tim t about
e
which you can run for the entire duration of the feel each pace you run at; you’ll be able to know for the course. It’s be possible
race, without needing to slow down or feel that roughly how fast you are running based on
tter to pace
yourself perfectly an
d finish the
you could be going a lot faster. It should feel how your body feels, so eventually you won’t race feeling good, an
d knowing that
comfortably hard. be tied to your watch! you can still do mo
When you are first starting out, it can be Before your race, work out your target time Whatever time you do re.
will set a new PB for it in, you
hard to figure out what your target race pace per mile, so that you know what time you yourself and
is. Our suggestion is this: measure an accurate should be passing each mile marker. Every time it will give you some
thing
mile (you could do this using a GPS watch or an you hit a mile, check your watch to see if you aim for in future races to
.
online route planer, or if you’re really lucky, find need to slow down or speed up to hit your
a race track, which will be accurately measured) target time. If you are feeling really comfortable,

What’s that? PB: This stands for personal best and is the best time that you have run in a given race distance, standing as a great goal to beat in future events.
110 Running for Beginners
 Garmin Forerunner 210 with HRM
£139.99 / $219.99 Pacing gadgets for beginners
The best toys to help pace your runs
There are plenty of gadgets that can programmed to beep if you fall below
take the strain of pacing off of you. You’ll or go above your target race pace, so
still need to work out what your target you can easily adjust your running.
pace is, but then you can let a gadget Systems like the Nike+ (www.
make sure you keep to it. Some devices nikeplus.com), which have a sensor in
like the Garmins shown here (www. your shoe and a receiver on your iPod,
garmin.com), come with a heart rate for example, will also calculate your
monitor to tell you you’re training safely. pace, so you can keep an eye on your
The best option, but certainly not the speed at all times. There are various apps
cheapest, is to use a GPS watch. These available now that use your phone’s
Garmin Forerunner 10 with HRM watches can track your exact distance, built-in GPS, if it has it, to keep track of
£79.99 / $129.99 time and pace as you run. Most can be your pace too.

Running for Beginners 111

 Racing

Running for charity

Why not raise money for a good cause while preparing for a race

R
unning and raising money for off the charity that you are running in aid of. The target, accept payments and pass the money
charity go hand in hand. Whether London Marathon is the biggest fundraising on to the charity. This cuts down on admin
you’re looking at running a 5K or a event on the planet, having raised over £500 work for you, and saves you chasing for
marathon, you can guarantee that million for good causes since the race began sponsorship after the race. Send the website
you will see charity vests in the running in 1981. out to everyone on your email list and social
crowd around you. Fundraising not only helps those in need, but networks, and remind people every couple of
The Race For Life series, for example, is one of it will help you to stay motivated when training, weeks. Update your page too, giving people an
the best-known events in the United Kingdom, as you won’t want to let down the people that insight into your training – this helps people to
raising huge amounts of money for Cancer you have promised to help. It also helps to take engage with your challenge and makes them
Research UK through its women-only runs. But the pressure off of chasing a time, as it is the more likely to contribute.
it doesn’t stop there; local races often support finishing that matters. It’s best to pick a charity Next, get a traditional sponsorship form and
local charities, themed races encourage fancy that you feel passionate about, as this will help collection box. Use these to take into work,
dress to get the cash rolling in and, whatever to encourage you even more. school or the gym – anywhere where there
your location, there will always be an event Make sure that you set aside enough time for are a lot of people who might want to help a
worth taking part in. fundraising, as you don’t want to be leaving it good cause. Make sure that they fill out their full
Even if you don’t enter a race that has been to the last minute – you won’t need the extra addresses, so that the charity can collect Gift
specifically organised on behalf of a charity, you stress come race day. First, set up a website Aid (from tax-paying citizens only), increasing
can choose to raise money in return for your that can collect donations. Sites like www. their funds. If you really want to pull in the
efforts just by letting the charity know your justgiving.com and www.virginmoneygiving. cash, however, then you need to start to think
plans. They will supply you with a fundraising com, enable you to set up a simple page with about hosting an event. Things like pub quizzes,
kit and they will always be grateful for however details about your event on it, set a fundraising raffles, cake sales and the like encourage
much you can raise.
Big events, like the London Marathon and
the Great South Run, for example, have running
places set aside for charities. For these, you
must apply to a charity and register with them
to get a place, as well as pledge to raise a set
amount of sponsorship. These places are great
if you don’t get in on the ballot and still want to
get involved. Even if you do get your own race
place, you can run as part of the charity team,
which means you’ll get a running vest to show
© LEAF Charity

Running for charity can be

great for motivation
What’s that? Gift Aid: This is a tax incentive in the UK, designed to allow you to give tax-effective funds to charities, who can reclaim the tax on your donation.
112 Running for Beginners
 Fundraising
ideas
1. Set up a website
© LEAF Charity © LEAF Charity
This has to be the quickest and easiest
way to get money towards your target.
people to part with their money, as they are form a team and wear matching outfits to make People are sent a link and they can donate
getting something in return. It also means that you stand out on the day. And don’t forget whatever they like using their debit card
people who have already sponsored you the about your workplace either; many companies and leave you a note at the same time. You
traditional way might want to contribute more will offer to match what you raise, or give you can personalise your page with photos
to attend an event. Make sure that you publicise a contribution towards your target. If you are and details, as well as set up an automated
thank you email for donations.
“The key to fundraising is to not be 2. Host a quiz night
afraid to ask. The smallest donations can This is a relatively easy event to set up. Ask
your local pub if you can borrow the mic for
make a huge difference” a night and ask anyone that wants to play
to pay a small fee. You can also pass around
your event as much as possible, get friends to running as a team of colleagues, then you are a collection pot for further donations. You
spread the word and ask the venue to put up likely to get an even better payout. could alternatively hijack a current pub quiz
posters and a collection jar near the entrance. The key to fundraising is to not be afraid event and ask the organisers to give the
Your chosen charity may be able to help out to ask. The smallest of donations can make a proceeds to your charity for one night.
with stickers, banners and balloons as well, so huge difference, so encourage people to give
ask them what they can do to help with your anything that they can. Every time someone 3. Have a raffle
fundraising – it’s in their best interests to do so, donates, make sure that you say thank you Everyone loves a chance
as in the long run you will raise more money. personally, as these are the people that will help to win. Ask around your
If you are running with friends, then you could carry you through your big event. work, friends and family
to collect prizes for a raffle
and then sell tickets. You’ll
be surprised how many
companies are generous
with prizes when it comes
to charity!

4. Do some baking
Cakes and biscuits are relatively
inexpensive to make, but
watch the money come rolling
in when you host a cake sale. If
you can hold it in a workplace,
then send an email around about the sale
at peak snacking time – usually 11am or
4pm – and watch the queues form.

5. Time it right
If you pass around a sponsorship form,
payday is definitely the time to do it! People
are likely to be generous with the amount.
Also, collect the
money after payday
so that you’re more
likely to get the
money promptly.
The amount you give stays the same, but the amount they receive is increased.
Running for Beginners 113
 Racing

Different kinds of races

Find running a standard road race a little monotonous? Why not try
one of these other running-related events

Duathlon and triathlon

A
s running has grown in popularity,
so has the number of events that These are the most common types of multi- Try duathlon or
incorporate it. There are loads activity events involving either run-cycle-run triathlon events
of different sporting races out (duathlon), or swim-cycle-run (triathlon). These
there that cater for people of all abilities, are great for your all-around fitness, but it does
so now that you can run, there’s nothing mean training in three disciplines rather than
stopping you from trying something a little just the one. The best thing about triathlons
bit different too.
Here we run down the best multi-activity
is that you can already do the running part. If
you opt for a Super Sprint distance, then that
Trail running
events and types of runs with a difference, so usually involves a 400m swim, 10K cycle in the winter
that you can be encouraged to try something and a 2.5K run – with your strongest months
a little bit unusual with your running and have event last, and only over a short
even more fun while getting fit. distance, you can cross the finish line
feeling strong! If you don’t fancy the
Trail running swim, and that is usually the bit that
Trail running is a sport unto itself, and it is puts people off, try the duathlon,
increasing in popularity year on year. Distances or look for triathlons that make
are similar to standard road races, but the the most of a local swimming
difficulty can vary massively. A beginner’s trail pool rather than open water.
race might use forest paths or country parks,
where the surface is fairly even, on well-marked Adventure racing
paths and a set route to follow. You probably Similar to a triathlon, adventure
won’t even need trail shoes for many of these. races have lots of different
At the other end of the scale, there are trail and disciplines in one race. However,
cross-country runs where you have to master these can be pretty varied.
technical downhills, self-navigate between Cycling and running are usually
waypoints and push up incredible hills. You will par for the course, but you could
need a new set of kit for these races, especially be asked to kayak, orienteer or
trail shoes, which give you more stability on climb as well. Often the organisers
uneven terrain. See www.tra-uk.org for a trail will throw in a few surprises
race directory. along the way too, especially at
an amateur level, such as obstacle
Extreme trail running courses. These events are usually done
If you get addicted to off-road running, in teams of three and you all have to
then you might want to try one of the more finish together, meaning that teamwork is
extreme races available. Many of these have just as important as individual effort.
great names like Hellrunner (www.hellrunner.
co.uk), which kind of sums up what they are Fancy dress races
about. They involve all kinds of obstacles, water Just like a typical road race, except that you are
crossings and lots and lots of mud. These are required to dress up as a superhero, a gorilla
best done with friends, as you will need the or Santa! These events are becoming more
company and encouragement when you are common now. They usually cost a bit more
trying to wade through freezing cold, muddy to enter than a usual race, but they are almost
water that’s up to your armpits (we’re not even always for really good charities, so not only Activity races ng
joking!). These events aren’t about speed, but
they’re just for fun.
will you get a good workout, you’ll be helping
others while you are at it.
could have you taerki!
to the wat
114 Running for Beginners
 “You get a good workout Top 5
You can find – think how many extra UK events
fun routes in any calories you will burn off
city or town 1. Tough Mudder

Why not in a massive costume!” www.toughmudder.co.uk/

Described as ‘Probably the toughest event
fancy dresstryr acae tfohremed Urban running
on the planet’, Tough Mudder is not for
the faint-hearted. It’s 12 miles of hardcore
fun? A relatively new addition to the race obstacles, designed to push you to your
calendar, these are designed to make the limits. Over a million people have done
most out of cities and they have some an event worldwide, so it must be good
interesting obstacles along the way. fun too! Events do sell out, so if you are
For example, the Urbanathlon (www. interested you need to get in quick!
urbanathlon.co.uk), which varies in
distance from 5K to 10K, offers a variety of 2. Mo Running
12 different obstacles, which can include www.mo-running.com
scrambling, climbing, wading and much This series of events takes place in
more. The Men’s Health: Survival of the November (for Movember) and
Fittest challenge (http://mhsurvival. participants are encouraged to register at
co.uk) is ten obstacles over 10K, www.movember.com to help fundraise.
which include scramble nets and There are 10K and 5K events available across
bales of hay to get up and over. the country and the only requisite is that
You’ll forget about the running you have some form of moustache while
part in-between because you’ll you run. There are prizes for best dressed
just be too busy laughing! Of and best moustache, so it’s worth making
course, not all urban events are the effort.
about adventurous obstacles.
Tower running is especially 3. The Color Run
for a particularly crazy kind of www.thecolorrun.co.uk
runner, as it involves running This is a 5K, un-timed race that celebrates
up stairs… lots of them! A list ‘healthiness, happiness and individuality’.
of events can be found here, It has now come to the UK and there are
www.towerrunning.com/ various locations. The main draw about the
english/races.htm, but it’s not race is that you start off wearing white, but
for the faint-hearted! at the end you are covered from head to
toe in multicoloured powder!
Work as a team
These kinds of races are definitely 4. Zombie 5K
ones that you will want to drag www.zombieevacuation.com/
friends and family along too. You’ll Essentially this is a 5K trail race, but the
need a helping hand (literally on difference is that as you run and navigate
some of the adventure obstacles!) to obstacles, you are chased by zombies…
get through the event, and by making it Yes, you read that right. You can register as
a team event, you are taking the pressure an ‘Evacuee’ (to run the race) or a ‘Zombie’
off worrying about setting a good time. (which is a volunteer role).
These events usually have teams of three,
but you can enter multiple teams from 5. CaniX UK
one organisation, so consider trying to get www.cani-cross.co.uk
something started at work. This is a series of running events for people
These events can be great for fundraising who want to run with their dogs. Held in
too, as having more hands on deck will lots of different park locations, they are
Work as part of mean that you can get even more money cross-country events and there are no
a tea m in events together for good causes. restrictions on fitness level or breed.

Running for Beginners 115

 Essential gear
Overpronation

Neutr al

Underpronation
118
See how your 127 rWunhnater kainred yof
phone can track ou?
your progress

Essential gear
We pick out the best products for your running kit, and take
an in-depth look at all the different running gadgets

118 Running gadgets 138 Accessories

Which ones do you need? Essential extras for your run
130
122 Smartwatches
fitness bands
and
140 GPS watches
Get the lowdown of this latest hype
Monitor your pace and distance best
The
tr ainers
124 Running apps 142 Where to buy
Track distances, pace and more
UK and international stockists for women

126 Get the right trainers

for you
128
Top tr ainers for
The importance of trainers
male runners
128 Men’s trainers
The best shoes for your feet

130 Women’s trainers

Options whatever your budget

132 Tops Tees, tanks and long sleeves

134 Bottoms Running tights and shorts

136 Jackets Keep warm in winter

116 Running for Beginners

 Try out
different brands
and styles to find
kit that’s nice
and comfy

What mtakopes? the

132 perfect
134
Choose the best
bottoms for you
136 tPoickkeetpheyoruight jacket
dry

140
nd your way
Fi
with a GPS watch

138
eal accessories
Id
for every type of runner

Running for Beginners 117

 Essential gear

Running gadgets:
What do you really need?
There are some great modern-day extras to help your running.
We look at the main ones available

T
here are gadgets for everything cash on. You certainly don’t need gadgets to are looking for one for sports, there are a few
these days and running is no help your running, but sometimes they can things to bear in mind. First, you want to keep
exception. There are gadgets to help make the experience that little more enjoyable, the weight and size down as much as possible.
you pace your runs, gizmos to let you and motivate you on those colder rainy days. Look for small ones with no moving parts, so
listen to music on the go, and apps to track that your sound quality won’t be affected by
your progress to tell you how many calories Music players the constant up and down motions of running.
you burnt and how far you pushed your body. and accessories Think about how you are going to carry them
Here we round up the main types of gadgets The most popular of all sports accessories is the too. Many sports models will have clips so that
that you may come across in the sports arena, portable MP3 player. You can’t go anywhere they can be easily attached to your clothing
so you know which ones are worth it for you, without seeing someone with headphones on, anywhere that’s comfortable, which is perfect.
and which you really don’t need to splash your and running is a sport that music complements However, you can fit the smallest varieties into
perfectly. If you are running alone, then listening belts, armbands and pockets, so make sure
to music can help you with your motivation, as that the wires on the headphones it comes
well as keeping you company. There are plenty with are long enough. You should try to get
of digital music players out there, but when you a water-resistant model too, as you want it to

Sony Walkman NWZ-W273

Price: £59 / $99.99
Website: www.sony.com

Jabra Sport Wireless+ (with built-in FM radio) Apple iPod Nano Price: £129 / $149
Price: £79.99 / $99 Website: www.jabra.com Website: www.apple.com

118 Running for Beginners

SanDisk Sansa Clip Zip yurbuds Inspire 100 Timex IRONMAN Sleek 50-lap
Price: From £46.99 / $59.99 Price: £16.99 / $N/A Price: £69.99 / $69.95
Website: www.sandisk.com Website: www.yurbuds.com/ Website: www.timex.com

keep going if you get caught in a sudden rain sorting your tunes by BPM and choosing ones your watch of your time at a set point, to which
storm, or it may get a little sweaty. Check out with a lower BPM for your warm-up and cool- you can refer afterwards.
the working temperatures as well. Some models down, and faster ones for your main running For example, you could hit the Lap button at
will freeze up in cold conditions, so you may session. If you don’t want to be checking your every mile marker, so that when you get back
need to store these inside your clothing, or in watch to see how long you have been out, you can see how long each individual mile took.
a more protective glove close to your body to make the playlist the length of your session and This is useful to see if you are starting out too
keep them warm, which isn’t always practical. run until the music stops. fast and it’s affecting your performance in the
Most importantly, price is a big factor. Music One thing to bear in mind, however, is later stages of your run. You could also take a
devices have come down in price over the past that many races now ban the wearing of reading every five minutes, for example, so you
few years, so search online for the best bargain headphones. So make sure that you do some can see at what time into your run you peak and
before buying the first one you find. training runs sans music to prepare. when you start to tire out.
When you have found the perfect player, you Another handy feature to look for is a night-
need headphones. If you have got a proper Watches light, which usually turns on a backlight behind
sports music player, then the headphones that Another essential extra is a sports watch. You your display so that you can see the display in
come with it will probably be perfect. However, don’t even need to spend a lot on a decent the dark. Even watches with all of these features
if you are using an everyday player, you may watch to get the benefits as a beginner. All you don’t cost the earth and you will get the use
want to purchase separate headphones need, at a very basic level, is a digital watch that out of it every single time you run. They are
specifically designed for sports use, which are you can see clearly when you are running, so designed to last, too, so other than replacing a
the most comfortable and will stay in place. You that you can keep an eye on time. The watch battery, it will be a good investment.
can get options that wrap around your head, itself needs to be made of a durable rubber, so
which can be more comfortable for running, that it is unaffected by sweat and won’t rub GPS and pacing systems
or you can get in-ear models with a specially your skin. Look for one that is shock resistant too, If you want to go one step further, then you
designed ear bud to stay in place. Ideally, you so it will be happy when you’re pounding the are entering the territory of the GPS watch.
want ones that let you still hear the sounds pavement. Water resistance and a screen light These don’t come cheap, with basic models
around you, like traffic, or other pedestrians. This are good extra features. starting from around £60. As well as performing
is important for staying safe and being aware of If you want to go to the next level, you the same tasks as a regular sports watch,
your surroundings. can look for a watch with a stopwatch feature. these devices have a GPS functionality built in,
When it comes to actually listening to music, This means that you can easily see how long you meaning that they communicate with satellites
there is nothing wrong with a good shuffle, have been running for. This is good for around the Earth to locate your exact position,
but you can use your music to help your out-and-back routes, so that you can time how if you’re in a fairly open environment. They
performance, so a large readable screen can be long it takes you to get to the halfway point, can then monitor you as you run to give you a
beneficial. There are various albums out now before you turn and try to beat your time on the precise distance for how far you’ve gone. Well,
that are designed for running, and these will way back. It is also a good way to see if you have precise enough anyway, as GPS devices are
have the right beats per minute (BPM) to take improved your regular route times – another not completely accurate. If you lose signal, for
you from a jog to a run to a sprint if you stay in motivational advantage to wearing a sports example when you run underneath trees, then
time with the music, a great challenge for quiet, watch. Sports watches might also have a Lap or the connection is broken momentarily and
lonely runs. You can make your own playlist by Split function. You hit this to make a marker on there could be a delay getting the GPS data

Running for Beginners 119

 Essential gear

back up to date. Still, they are simple and the of the distance travelled and time taken. This is a
basic watches are just a case of hitting the start good place to start if you don’t want to spend a
button and beginning your run, then viewing lot of money in one go.
the end results on screen at the end.
Basic GPS watches will record your distance Heart rate monitors
and time, plus pace and calories burnt over the Many GPS watches will include the option to
course of the session. Data from GPS watches add on a heart rate monitor, or you can buy a
can then be downloaded to your computer separate heart rate monitor system. These are
afterwards so that you can build up a log of designed to monitor your heart rate during
your progress. These are usually compiled exercise. A heart rate monitor (HRM) usually
by the watch manufacturer’s own software comes in two parts. The first is a strap that goes
package. Most are hosted online, so that you around your chest and monitors your heart
can log on from anywhere to see what your rate. This transmits the data to a receiver, which
Garmin Forerunner 15 last run was and how you did. You can also set is in the form of a watch. The watch translates
Price: £119.99 / $139.99 goals, like running a certain amount of times in the data and presents you with your current
Website: www.garmin.com a week, or completing so many runs at under a beats-per-minute (BPM), updated in real-time.
set pace. It’s a great way to motivate yourself to There are some wrist-based HRMs coming on
keep pushing to new goals. the market now, which mean you don’t have
GPS watches don’t stop there though, as you to wear a chest strap, for example the Epson
can get models that cost up to several hundred RunSense SF-810 (pictured left).
pounds. These add in a bunch of handy It takes a little bit of maths before you start to
features. For example, some will enable you use a HRM to figure out what sort of numbers
to download full training plans into the watch you want to see (see boxout, right, for more
to meet a distance target and the watch will information). But when you know what your
ensure that you meet each day’s requirements. target heart rate is, you’ll know that you are
As the watch can monitor pace, it can also help working in your optimum fitness zone. You
you to do interval training by telling you what can then figure out what your BPM should be
pace to run at and for how long. if you are running at a steady pace, or pushing
You can usually set ‘pacing bands’ on these your fitness in a sprint session. You can also see
watches too. If you are aiming for a particular how quickly you recover from exertion, which
pace, say 9 min/mile, then you can set up a is good for interval sessions as you can ensure
band of 8:45 min/mile to 9:15 min/mile. The that your heart rate has come right back down
Polar M400 watch will then beep if you go outside of this before you start sprinting again.
Price: £124.50 / $199.95 band in either direction, letting you know if you Basic models are cheap and they record the
Website: www.polar.com need to speed up or slow down to keep to your essential information. This includes being able
target pace. to set your own heart rate limits, or zones, that
More fun features on these watches include you want to work within, and it will record time
a virtual training partner and a pixel person that and calories too. As you spend more money,
you have to stay ahead of during the course of you get more features. For example, as with
the race to meet your goals. This can be great if normal sports watches, you can start to add
you respond well to competition. lap or split times, so you can see an average
You don’t have to have an expensive GPS BPM for each individual section of your run.
watch to get accurate distance data, as there You may also get a timer function for interval
are other options available. These usually use a work, so that it tells you how long you need to
footpod, which is a sensor that figures out your work at a higher heart rate before you can rest.
distance based on your average stride length Not all models will enable you to connect to a
in a similar way to what a pedometer does. This computer, but those that do will let you analyse
sensor feeds back information to a receiver, your heart rate readings in much more detail.
which is usually in the form of a watch; however, You may need to try a few HRMs to find the
the popular Nike+ system can also feed into an right one for you. In particular, the strap part
iPod. You might find that a standard running needs to fit well and be comfortable. If it moves
Epson RunSense SF-810V watch can be bought with a footpod, so check around too much when you are running, then
(GPS and Heart Rate Mintor) the manufacturer’s website These aren’t as this will affect the accuracy of the readings
Price: £299.99 / $N/A accurate as using GPS systems, but they are a being transmitted to your watch, as well as
Website: www.epson.co.uk cheap alternative and they do give a rough idea leading to painful chafing.

120 Running for Beginners

 Using your heart rate monitor
How to work out your optimum heart rate zones
It’s no good having a heart rate monitor (HRM) as a percentage of your maximum heart rate. Fat burning – 50-60% of max
if you don’t know how to use it! At a basic You can then make sure that you stay within This is what you want to aim for on
level, the HRM can be used to keep an eye on the right band for your goals. This general your long, steady runs to ensure you are
your BPM over the course of a training session. formula is in dispute and there are others out working on weight loss goals.
Though you can expect it to rise over the there, but it is a good starting point. The more Aerobic – 60-70% of max
course of the session, you can ensure that it accurate way, however, is to wear your HRM This is perfect for your faster runs, but it is a
doesn’t jump rapidly upwards or downwards. and hit the treadmill. Make sure that you are speed at which you can keep going for the
To get the most from it, however, you need to completely warmed up and then run as fast whole session. This will help to boost your
know your target heart rate. as you can for three minutes (you need to be cardiovascular system.
This is usually calculated as a percentage able to keep this up for the whole time, so go Steady state – 70-80% of max
of your maximum heart rate, so that’s the first as fast as you can manage to complete the This is perfect for running at threshold,
thing that you need to work out. The general time). Rest for a couple of minutes by bringing so that you are ‘comfortably hard’. This is
formula for this is 220 minus your age – this your speed down to a slow jog, and then good for pacing runs too.
is the maths used when you see heart rate repeat the run. The figure that you are looking Anaerobic – 80-90% of max
tables on machines in the gym, for example. for is the highest rate that your HRM records This is for sprints in short intervals only.
These charts will show your maximum heart during the second run. Now that you have a This is when your body gets used to
rate for your age and the zones for weight maximum heart rate, you can set up training working with a lack of oxygen and to
loss and cardiovascular fitness, worked out ‘zones’ to work within. handle lactic acid build-up.

General heart rate zones

Running for Beginners 121

 Essential gear

Smartwatches and
fitness bands
They’re the latest technology to keep you healthy, but can they help with
your running?
Fitness bands

E
very month, new gadgets for our basic screen with lights that glow, one for each
wrists are released, all promising to Fitness bands and monitors have been around 20% of your daily goal met. Moving through
keep us fit and healthy by tracking for a while now. The first incarnations clipped the range you can get the Charge, which has a
and monitoring our every move, on to your clothing to monitor your activity, but better display showing the time and numeric
and helping us to record our workouts. The the trend seems to be towards wrist wearables step count; the Charge HR, which offers wrist-
question is, which of these are worth it for at the moment. These vary in complexity, based heart-rate monitoring; and the Surge,
new runners, and are any of them a good depending on what it is you want to monitor. which steps into smartwatch territory.
alternative to a dedicated running watch? FitBit (www.fitbit.com) is a well-known name Jawbone (www.jawbone.com) offers a
Let’s be honest; none of these wearables are in the industry. Its basic Flex is a simple rubber similar activity band range with differing levels
essential to you becoming a runner. You can just band that syncs with your phone via an app of advancement in tracking and they are well
go out and run, maybe keep a log of progress and tells you how many steps you have taken, known for being aesthetically pleasing, which is
in a notepad. But if you’re interested in getting a your calories burned, your minutes of activity good if you’re wearing it 24/7. The Misfit Shine
better view of your daily activity, then you have (running, walking fast, etc) and miles covered. (www.misfit.com) is a fashionable option, too,
two key choices: a fitness band or a smartwatch. It also monitors your sleep patterns. There is a as it can be worn anywhere and looks discreet.
The advantage of these fitness bands is that
they keep you moving all day, rather than just a
“Fitness bands vary in 30-minute run. If you work in an office, it’s
a good incentive to get up for a
complexity, depending on drink or to meet a colleague in

what you want to monitor” person. You can set your own
personal goals and this will
improve your overall health
for running.

122 Running for Beginners

 Top 5 apps
1. RunKeeper
Available on: Android Wear,
Apple Watch
Price: Free
RunKeeper tracks your
runs, including pace,
distance, calories, and provides
built-in training plans. You can
control it via your smartwatch
to view essential stats.

2. Runtastic
Available on: Android Wear,
Apple Watch
Price: Free
The Lite Runtastic app is
free, but you can go to
PRO for £3.99 (Apple) or £4.99
(Android) for more features,
such as live tracking if you want
family to know where you are.
Smartwatches Also, these devices have more than one
If, however, you want a real Jack-of-all-trades, function – they record everything and not just 3. Google Fit
there is the new breed of smartwatch, in our runs, which might make them easier to Available on: Android Wear
particular the Android Wear range and the justify over a dedicated running watch. Price: Free
Apple Watch. These watches have apps and However, it really comes down to what A basic activity tracker
can be used for all manner of activities, such as you are looking for. If you want to accurately that shoes you your steps
answering calls, replying to messages, taking record and log every run, then this might not in a day and time spent running
notes, sorting emails, etc. be the right avenue. The biggest problem with on an easy-to-view interface.
For runners, there are plenty of apps that smartwatches and fitness bands is that they You can connect other apps to
have been brought over to both platforms, rely on having your phone on you to sync with. it, so you can see all your fitness
including Nike+, Runkeeper and Strava. The The Apple Watch and the majority of Android data in one place.
apps provide an on-watch view of your run. Wear watches don’t have their own GPS, so they
The Apple Watch and Android Wear also use the data from your phone to determine 4. Strava
have general fitness and health monitoring your running stats. Essentially, it’s no different to Available on: Android Wear,
apps, which can replace the job of a fitness using a running app on your phone. Apple Watch
band. These apps track how many steps you This means that you can’t leave the phone Price: Free
take in a day so that you can build up an overall at home while running (which you might not One of the best-known
picture of your health. want to do anyway, in case of emergencies) running and cycling apps
The Apple Watch has its own Activity and and the phone has to be running an app, is available on smartwatches,
with an intuitive display to track
Workout apps. The Activity app has three which could drain the power, especially if you
activity in real time, and view
simple coloured rings, which show you how are listening to music too. Also, the GPS on
past activities in one screen.
often you have moved (calories burned), your phone is less accurate than that on a GPS
exercised (brisk activity) or stood (a break from running watch, so there will be a margin of
staying still). The Workout app has lots of built- error. This is often why people purchase a GPS
5. Activity and Workout
Available on: Apple Watch
in activities, such as running or indoor cardio, running watch in the first place.
Price: Free
which you can select and record your workout. If accuracy is important, but you want to These two built-in
measure daily activity, then consider one of the apps on Apple Watch
Pros and cons for running cheaper fitness bands like a FitBit Flex and use monitor your overall health and
As great as running is for us, it’s not good to be alongside a GPS watch. Another good option is fitness. Activity monitors daily
still all day, save a short run. It’s better to move the Garmin Forerunner 15 (www.garmin.com), movement to ensure you’re on
more often, and keeping track of that can be a which is a running watch with a built-in step your feet enough; Workout lets
great incentive. counter that you can wear all day. you record exercise (e.g. runs!).
Running for Beginners 123
 Essential gear

Running apps
If you have a smartphone, then you can track your runs, distance, pace
and more with these apps

Basic tracking

W
hile having a GPS watch is nice, footing. What makes the difference is ease of
they can be quite pricey. Luckily, The most basic function of a running app is to use and the range of features that are offered.
if you have a smartphone, then track and record your runs. These work in the You need to think about whether you want
you can already do everything same way as GPS watches, tapping into your to just have the app, or whether you want it
that a watch can do by downloading a GPS- phone’s GPS to find your location and monitor to sync your details with a website so that you
enabled running app. you while out and about. They will be able can view data on a bigger screen. Apps like
Most of them are free, but watch out: a lot of to monitor your distance, pace and time, and Map My Run (www.mapmyrun.com/app/) are
them ask you to upgrade to a Premium version visually feed these back to you on the screen in heavily linked to their website, so you can share
to unlock some of the features, and others ask real-time. You can also have audio updates of data across the platform. If you already use a
for a monthly subscription fee to get everything your current pace and distance at set intervals. mapping service, then it is worth seeing if it
they offer. Do some research about what All of these apps will use your phone’s own already has an app attached as you can import
features you actually need and that will help GPS system, so in terms of speed to locate a the runs you have already logged.
you to find the app that’s right for you. satellite and get running, every app is on a level More advanced apps will give you things
like mile splits (so you can see how you ran
“The most basic function each mile); elevation data (to track how hilly
your runs are) and detailed pace information.
of a running app is to track and Runmeter (http://abvio.com/runmeter/) is an
iPhone-only app but it is incredibly detailed and
record your runs” customisable. This is a good option if you’re
into stats!

124 Running for Beginners

 Top 5 apps
1. Couch to 5K
Available on: iOS/Android
Price: Free
There are a lot of apps
that offer 0-5K programs,
but this NHS one leads you
through the process of getting
running in a clear and concise
manner, talking you through
each and every run.

2. Nike+ Running
Available on: iOS/Android
Price: Free
Great if you need
motivation when
you run. It can post on social
media when you start a run,
and friends can Like your run
to send you a ‘cheer’ during
your session.

Community spirit and hills, and guides you through the session. 3. Map My Run
A lot of apps will connect with social media The app also has strength and conditioning Available on: iOS/Android
networks as well, which can be a good programs to make you a stronger runner, and Price: Free
motivational tool. You can set your app up to therefore less prone to injury. The Map My Run website
post on Facebook and Twitter when you have Some apps will also offer training programs is a great site for planning
finished a run (or even when starting one). for certain distances. These build up over a and measuring routes, and the
There’s nothing better to make you run faster course of so many weeks to get you to your app is an extension of that. You
than knowing that the whole world will see goal. Most of these programs are set in stone, can track your routes and save
how well you’ve done when you finish. but some of the more advanced apps will them, and they will then appear
Many of the apps have their own let you add your own training programs, or on your online account.
communities too, so if you know other people customise the ones that are already on there.
using the same app, you can become friends It helps to have a plan when training for a 4. Endomondo Sports
with them and compete in challenges together. particular race, and this can keep you on track. Tracker
Again, this is great for motivation, as you can Available on: iOS/Android
see if a friend has completed their run and that’s Weight loss apps Price: Free
likely to make you want to finish yours. If you are running as part of a weight-loss This is a great-looking
Services like Nike+ (nikeplus.nike.com/plus/) program, then consider apps that track your app that tracks running,
have great communities, and there daily calorie intake and output, rather than just cycling, walking and more
and syncs with an online
are even virtual races, where you can run a a running app. These apps enable you to list all
community. The premium
set distance at a set time with thousands of the food you eat in a day, and your calories are
version will offer fuller features.
other people. added up using a built-in database. You aim
to eat a set number of calories, as defined by
5. Strava Run GPS
Shake up your training your weight-loss goals, but you can do exercise
Tracker
If you want more from your app than simply to burn additional calories, and this is logged Available on: iOS/Android
tracking your runs, there are apps that help you too. One of the most popular is MyFitnessPal Price: Free
start running or improve your running. NHS (www.myfitnesspal.com/), which has a huge If competition motivates
offers a Couch to 5K program that gets oyu database of foods to choose from. It also links to you, then this is a
running for 30 minutes non-stop in 9 weeks. other fitness apps, such as Endomondo (www. good app to monitor your
The Bupa Smart Runner app (www.bupa. endomondo.com), so you can track your runs progress against others and
co.uk/smartrunner-app) gives you a series of and have the calorie data imported into your climb a leaderboard based on
different types of runs to tackle, include sprints MyFitnessPal app. different criteria.
Running for Beginners 125
 Essential gear

Get the right trainers

for you The trainer market has exploded with technology, but what’s
worth your money?

Traditional shoes

T
he one thing that you absolutely Not everyone is a neutral runner, though. You
must have in order to start running Running shoes traditionally come in three main may pronate, which is when your foot rolls to
is a pair of trainers. This is also the categories. These are neutral, support and one side or the other as you run. This can lead
one vital thing that we would urge cushioning, and which you need depends on to an uneven distribution of weight, as well
you invest in, because it will help you running your running style. This is to do with your ‘gait’, as putting pressure on your instep, heel and
from the outset. which is the way that your foot hits the ground, ankles, which can lead to injury. Support trainers
This doesn’t mean that you have to spend rolls through its motion and pushes off again. and cushioned trainers are designed to correct
a fortune, but we would suggest that you get If you are a ‘neutral’ runner, then your feet these problems as you run, making your foot fall
your feet checked at a running shop and buy tend to stay in a roughly straight line as they in a more neutral pattern.
from a suggested range of shoes – tell them move through your foot strike. This is ideally There are some home DIY tests that you can
your budget first so that you only see shoes that what you want to happen. If you are a neutral try to find out whether you pronate or not, such
are appropriate. Also, don’t wear the same shoes runner, you are looking for a shoe that offers as the ‘wet foot test’ (which we will detail later in
as you do for walking, netball, the gym and so just the right amount of support and this section of the book), but the most accurate
on, because these wear down in different ways, cushioning to let your foot move without trying way to find out what trainer you need is to get
so you risk injury by running in them as well. to over-correct. a ‘gait’ analysis.

Get the right

for you for thtr ainers
running exper e b est
ience

126 Running for Beginners

Brooks Cascadia 10 adidas ultra boost Nike FREE 4.0 Flyknit 4.0
Price: £105/$120 Price: £130/$180 Price: £110/$120
Website: www.brooksrunning.com Website: www.adidas.com Website: www.store.nike.com
If you want to run off-road, get the For an extra comfortable run with Experience barefoot running with
right shoe for the job added cushioning minimalist shoes

A gait test is done in a running shop. This is a 5.0 model for beginners to barefoot running Hitting the trails
slightly different in every shop, but generally that will ease you in gently, then the 4.0 and Some runners like the roads and some don’t.
it involves running on a treadmill while you the 3.0 that offer a progressively more natural Even if you’re a beginner, there is no reason
are watched or filmed from behind so that experience. The Brooks PureProject is designed not to head off-road. You might even find it
the sales assistant can see whether your foot for a ‘purer’ running experience, hence the beneficial, as softer terrain can help your joints,
rolls inwards, outwards or not at all. From this name, and comes in a variety of options. which can hurt after pounding the pavements
assessment, they can then give you the right You can tell the difference with these shoes for too long. If you’re lucky enough to live near
kind of shoes to try on. You will usually run in as soon as you pick them up, as the sole is forests or country parks, then the woodland
these shoes on the treadmill again to see how flexible rather than rigid, so that it can move trails are a perfect surface for running on and
they feel, so that you can decide what kind to with your feet. One thing to bear in mind is that building up the time you spend running.
go for. In many shops a gait analysis is done for you might find your feet start to hurt as you If it’s been raining, then leaves and grass can
free, but with a growing trend of people taking run further in them. They tend to be better for get slippery, you might have mud to contend
the test in-store and then hunting for cheaper shorter distances, especially at first. with or even ice in winter months. This is where
bargains online, many have started charging for If you fancy giving them a go, then go to dedicated trail shoes can come in handy, as
the test, with the money offered as a discount a proper running shop and try them out for they are designed to have better grip on these
against any shoes bought there. Ask in your yourself first. You might find them a perfect fit. surfaces, as well as offering a more waterproof
local store for their policy. outer layer.
Check the returns policy too, as some will let Super cushioning Proper trail shoes are only for running on
you try them out for a period of time an change The polar opposite to the ultra-light barefoot trails, as they don’t offer the cushioning needed
them if they are not right for you. trend are shoes that offer lots and lots of to cope with tarmac or concrete, so your foot
cushioning. Leading the way is HOKA ONE can move across the terrain. There are plenty
Going ultra-light ONE (www.hokaoneone.eu), a brand that of low-cost trail shoes available and most are
Over the last couple of years, ultra-light shoes has been lauded by runners over the last year. a neutral shoe, as you are less likely to need
have become popular. The minimalist shoe These shoes look a little strange at first because the same support as you do on the road. This
follows the trend for barefoot running, allowing they have a “higher volume, softer density means that you could get injured by using them
you to feel the ground as you move while still and greater rebounding foam than standard on a road. There are some really good low-cost
offering protection from the elements. It’s a running shoes”. Overall they offer around 50 options to consider – take a look at Adidas or
shoe that gives you a measure of support, but per cent more cushioning for shock absorption. Inov8 – but most brands now offer trail shoes.
without adding any bulk and weight. The idea is HOKA ONE ONE call its ‘midsole geometry’ If you need to run on road to get to a trail,
that they give you a more natural and efficient Meta-Rocker, which is a good description as the then you want a cross-terrain shoe that offers
foot strike, but it does take some getting used shape of the shoe means that your foot ‘rocks’ the best of both worlds. These can be a bit
to as it will change the way that your foot hits through its stride, which is designed to support heavier than a normal road shoe, but they are
the ground, especially if you’re used to much your form. The trainers still come in road and supportive. For example, the Brooks Adrenaline
more supportive trainers. trail varieties as with ‘normal’ running shoes. ASR is exactly the same as the Brooks
Many of the big brands now offer a HOKA ONE ONE is not alone in this category. Adrenaline GTS road shoe, except that the tread
minimalist shoe and they come in various Other shoes to look at include adidas ultra is more rugged and the outer material has
degrees. For example, the Nike Free range has boost, Asics 33-M and Brooks Transcend. GORE-TEX for durability.

Running for Beginners 127

 Essential gear

Men’s trainers
The most important piece of running gear you’ll ever buy
Light and bright
Recommended: Mizuno Wave Sayonara 2
Price: £100 / $119.99
Website: www.mizuno.eu
A neutral shoe which offers a lightweight and comfortable ride
that has cushioning and support where it’s needed. They are
great for those runners who are covering short to middle distance
in particular, and they allow you to feel the road without being
unstable. They are much lighter than some of its peers, and offer
breathable materials to keep your feet cool. This updated version
has a new sockliner as well, making them more resilient.

For exceptional comfort

and style
Recommended: Brooks Glycerin 12
Price: £130 / $150
Website: www.brooksrunning.com
The Glycerin is a neutral running shoe that
has been designed for the ultimate in comfort.
It uses Super BioMoGo, which provides 20 per
cent more adaptable cushioning so that it
gives you the comfort that is right for your
foot. It also uses 3D Fit Print overlays to build a
comfy structure, as well as reduce the overall
weight of the shoe. It comes in a choice of bold
Perfect for neutral runners colours too, if you’re bored of the standard
Recommended: Asics Gel-Cumulus 16 white options.
Price: £100 / $115
Website: www.asics.co.uk
The latest update to the popular Cumulus is
lighter than the previous model, but maintains
its reputation for comfort on the run. It uses
FluidRide midsole technology for better
efficiency on long runs, and has you start to
get tired, it uses a Full Length Guidance Line
to help move your foot naturally through its
gait. There is plenty of cushioning and shock
absorbency built in to help absorb some of
the impact of road running. It also comes in a
choice of funky colourways.

128 Running for Beginners

Good value
Recommended: Nike Air Zoom Pegasus Flash
Price: £95/ $115
Website: www.nike.com
This shoe uses Nike Zoom Air cushioning for comfort, but it maintains
its light weight and offers some support too. The internal heel counter
wraps around your foot so that you feel secure as you run. The outer
materials repel water, so that they keep your foot drier than some other
shoes, and it offers reflectivity so that you can be seen in the dark. It is a
well-priced shoe as well.

Performance boost
Recommended: adidas ultra boost
Price: £130/$180
Website: www.adidas.com
These shoes uses adidas’ boost™ foam in the midsole of the
trainer making them super-responsive. This technology is
designed to return energy as you run, and the shoes are
well cushioned so that they are very comfortable. The upper
material is stretchy to support your foot without restricting
its natural motion.

Go off-road
Recommended: Brooks Cascadia 10
Price: £105/$120
Website: www.brooksrunning.com
If your runs tend to be on trail paths, mud tracks or grass,
then a trail shoe is better suited to your needs. These ones
from Brooks are perfect for even the trickiest of terrain,
with a ‘ballistic rock shield’ to protect your foot as you
run. As with Brooks road shoes, there is the Bio-MoGo
DNA midsole, which gives custom cushioning to suit your
feet. They are designed to be comfortable and manage
moisture, especially essential on wet terrain. Unlike some
trail shoes, they are reasonably lightweight too.

Choosing your shoes 1. Flat footprint

The best thing to do is to visit a dedicated risk. Underpronators don’t roll enough and A flat foot shows overpronation;
running shop and get professional help for therefore there is less cushioning when you hit this needs more motion control.
choosing the right trainer for you. However, if the ground; they need cushioned shoes. Finally,
you’d rather do it yourself, here is some general normal runners run efficiently, pronating just 2. Normal footprint
advice. Runners tend to be overpronators, the right amount to cushion the stride, without This is the footprint of a neutral
underpronators or normal runners. To ‘pronate’ becoming unstable, so they don’t need shoes runner; mild stability is perfect.
is when your foot rolls inwards when you land. with too much motion control or cushioning.
Overpronators need to look for increased Try this test to see what kind of shoe you 3. High footprint
stability or motion-control shoes that will stop need. Simply wet your foot and step on a A high arch shows under-
the foot from rolling so much, reducing injury surface that will show your footprint. pronation; cushioning is needed.

Running for Beginners 129

 Essential gear

Women’s trainers The best buys for the female foot

Support and cushioning
Recommended: Brooks Adrenaline 15
Price: £110 / $130
Website: www.brooksrunning.com
This popular women’s shoe offers both support and
cushioning for moderate pronation. It uses Brooks’
BioMoGo DNA midsole, which adapts to your run and
supports your foot through its gait. It is heavier than
some of its peers, but it is incredibly comfortable to
wear. It has moisture-managing materials to help keep
your feet both cool and dry. With each release, new
vibrant colourways are introduced so that you can
match your own style.

Comfort and low impact

Recommended: Mizuno Wave Enigma 4
Price: £130 / $140
Website: www.mizuno.eu
This is the fourth edition of the popular Wave shoe, which features
an effective midsole technology for a comfortable ride. The Wave is
shaped to dissipate force away from the foot, lowering the impact.
Your foot should move seamlessly through its motion and the shoe
is also 30 per cent lighter with no loss of comfort or performance.
It is well ventilated, but also incredibly durable too. It comes in a
choice of colours so you can match your kit, and there are reflective
elements on the show as well.

Great value
for beginners
Recommended: Asics GEL-PULSE 6
Price: £85 / $N/A
Website: www.asics.co.uk
It can be hard to find a decent running shoe for
less than £100, but this one is really good value. It
is a neutral shoe but offers rear and forefoot gel
for shock absorption as you run. It is designed
with high abrasion rubber, meaning that it will
last. It has a removable sockliner, discrete eyelets
and a Trusstic System, which helps to create a
shoe that is both stable but lightweight. Comes
in a choice of different colourways too.

130 Running for Beginners

Light and cushioned
Recommended: Nike Air Zoom Vomero 10
Price: £120 / $140
Website: www.nike.com
The Nike range keeps getting better and better with each new release,
with added features for runners of all levels. This popular shoe offers
plenty of cushioning for neutral runners, but it is still lightweight. It uses
Nike Zoom Air in the heel and forefront of the shoe, as well as Lunarion
foam in the midsole. The two work together to make it comfortable
to run throughout your gait. It uses a Flymesh upper to keep your feet
cool. There is a choice of five colours to pick from.

Innovative design
Recommended: New Balance 780v4
Price: £85 / $N/A
Website: www.newbalance.co.uk
This is an affordable shoe that can often be found at a
great price online (at the time of writing, it was £60 on the
New Balance website). It is a neutral shoe that is perfect for
new runners who want durability and comfort. It is both
lightweight and breathable, and comes in a couple of colour
options to suit.

Subtle support
Recommended: Brooks Ravenna 6
Price: £110 / $130
Website: www.brooksrunning.com
The latest version of the Ravenna shoe, the Ravenna 6, was only released in
January 2015. This means that it has all the latest technologies from Brooks,
and it is lighter than previous models too. It comes in a range of bright
colours, and a choice of width fittings, so that you can find the exact shoe
to fit you.

Looking after your running shoes

Dry them out of a heat source, as this can affect the glue that again; and if you can take the insoles out, rinse
When it’s raining outside, your trainers will keeps the trainers together. these separately. Let everything dry naturally
get sopping wet. You need to try to get them before putting shoes back together again.
thoroughly dry before you next wear them Keep them clean
or bacteria can form. Take the laces out of the Don’t be tempted to put your trainers in the Store them correctly
trainer and, if you can, take out the insole too. washing machine. This will start to break down You might be tempted to pop them back in
These will dry better separately. Next, stuff your the fabrics and materials in the shoe, and you’ll their box. However, trainers need to be keep in
trainers with newspaper for a couple of hours to need to replace them sooner. Instead, make a dry, room-temperature environment where
absorb all the excess water, before taking it out sure that you clean off the sole and the outer the air can circulate. This will help them to dry
and letting them dry naturally. It is best to let layer in lightweight water to remove grime and out and ensure that bacteria isn’t left to thrive in
trainers dry in their own time, and not in front mud. You can wash the laces to get them white damp, enclosed environments.

Running for Beginners 131

 Essential gear

Tops
A good technical tee will keep you cool and dry during long runs

Warm weather wear F M

Recommended: Helly Hansen VTR Mesh Singlet
(women’s) and Mesh Lifa Flow SS (men’s)
Price: £20 and £40 / $25 and $55
Website: www.hellyhansen.com
The new summer range of Helly Hansen has some great warm
weather kit. This funky singlet for women is perfect for running
and crosstraining, offering quick-dry fabric and a feminine fit. As
it’s lightweight, it’s great for layering. For men, this short-sleeved
t-shirt pulls excess heat away from the skin and has a full mesh
back to keep you extra cool.

Ideal for winter

Recommended: Nike Element Half Zip
Price: £40 / $60
Website: www.nike.com
When it starts to get colder outside, then you will need
to think about adding warmer running clothes to your
kit draw. This top is lightweight, but will help to keep
you warm. It comes in a range of different colours,
including some high-vis options. It has mesh ventilation
to help keep you dry from sweat and it feels soft against
the skin. It has a loop on the upper back that you can
use to keep media player cords out of the way, and the
zip means you can have the neck up high to keep the
warmth in, or unzip to cool down.

F M
Designed for comfort
Recommended: Tycho Purple RUN vest
Price: £22 / $N/A
Website: www.tychoclothing.com
There’s a good chance that you haven’t heard of Tycho Clothing, but it’s a relatively
new UK-based sportswear brand offering well-designed, colourful and unique kit.
A lot of it is aimed at yoga and similar sports, but it does a lovely line in run gear,
and their vibrant printed leggings are sure to grab attention. The brand uses the
best fabrics to ensure that the kit looks good and performs well. This vest offers is
very lightweight and it contains micropores so that it dries quickly. It is a flattering
design and the length is great if you prefer it to flow over your hips.
F M
132 Running for Beginners
Made to run
Recommended: Helly Hansen VTR Printed SS
M Layering up
Price: £25 / $28 Tights
Website: www.hellyhansen.com Whether male or female, a good pair of
Running kit doesn’t have to be boring, although running tights is worth investing in. As they
men’s kit does tend to shy away from patterns are tight on the skin, they help to keep you
more than women’s wear. This bright, graphic nice and warm. They are made of wicking
T-shirt has all the technical features that you could material, so they also help to ‘wick’ sweat
want – quick-dry fabric, comfort and UPF +40 – away from the skin, which could otherwise
while still looking cool. The design has flatlock leave you chilly. If you go for compression
seams so that it doesn’t rub as you move and it tights, then these help to boost circulation
works just as well as casual wear as it does for and prevent muscle soreness and tears.
running gear.
Shorts
Shorts are a good purchase. In summer they
can be worn on their own to keep you nice
and cool. They also have the dual purpose of

F covering you up a bit if running tights make

you feel uncomfortable or vulnerable. They
give you extra pockets, too, and come in a
Generate your own warmth choice of lengths, from super, super short,
Recommended: Nike Epic Women’s to longer knee lengths. Make sure that they
Running Tank Top don’t rub on bare legs.
Price: £38 / $60
Website: www.nike.com Vests
In summer, when the sun is out, a vest top is A good vest helps to wick sweat and
your best friend, helping to keep you cool. This therefore keep you cool. For men, a simple
funky-looking number has Nike’s own Dri-FIT racing vest with cooling mesh panels and
fabric to wick away sweat and a mesh back high-vis stripes are all you need. For women,
helps freshen you up. The racerback style and there is a bit more choice. You can go for
the v-neck are flattering and practical, with loose-fitting designs the same as men for
added comfort thanks to flat seams. There are comfort, or there are tight, fitted vests,
some reflective elements for when it gets a bit usually with built-in breast support, which
darker and unlike many tops, this offers a small help everything stay in place.
back zip pocket to keep a key handy.
Long-sleeved T-shirts
For winter, a long-sleeved T-shirt is key. These
help to keep you warm, but they are made

F of materials that still let your skin breathe.

Avoid cotton T-shirts, as these will soak up
sweat and make you feel colder, as well as
Look cool, stay cool adding weight as they absorb moisture.
Recommended: Brooks Equilibrium SS II
Price: £28 / $45 Jackets
Website: www.brooksrunning.com A good running jacket can last for years.
These short-sleeved t-shirts are available for Make sure that it has pockets, bright panels
both men and women. The women’s version and an inner mesh to keep you sweat-free.
comes in a range of cool colours and patterns, Also look for ones that offer wind protection
so there is bound to be one to suit your style. and elasticated wrists to stop cold air
The men’s version still has plenty of colours, just from creeping in. Generally, hoods will fall
minus the funky patterns. While it looks pretty down, so you are better off with a proper
effortless, it is designed with the latest fabric running hat, but hoods may come in useful
technology to keep you cool and dry, as well as before and after races. Some jackets have
comfortable on your runs. removable sleeves too.

Running for Beginners 133

 Essential gear

Bottoms
Shorts or tights, long or 3/4, the choice is yours!

Essential summer shorts 2-in-1 style

Recommended: Helly Hansen Pace 2-in-1 Distance Recommended: Nike 5cm
Shorts 7”
Price: £50 / $65
F Perforated Rival 2-in-1 Shorts
Price: £33 / $60
Website: www.hellyhansen.com Website: www.nike.com
Helly Hansen is a great brand for outdoor clothing and its 2-in-1 shorts are popular with female
running gear is no exception. These new men’s shorts for runners as they offer the best of
Summer 2015 are quick drying to warm days. Having the both worlds. The inner layer offers
tights underneath keeps you snug and well supported, compression, so that it holds your legs
whereas the outer layer has two energy gel pockets for firmly, whereas the outer layer is good
longer runs, reflective elements and a key pocket. The for covering you a little more, and your
longer length if perfect for newer runners as well. modesty is protected should they ride
up. They have Dri-FIT technology to
keep you cool and pockets for your
M essential items. There is a choice of
bright colour options too.

All-season option
Recommended: Brooks Infiniti Capri III
Price: £40 / $68
Website: www.brooksrunning.com
These stylish 3/4-length trousers from Brooks
come in a huge range of colour options, so you
can choose both style and substance. Don’t let
the funky colours distract you from the high-
quality piece of kit, as these tights are made
with moisture-wicking compression fabric, so
you feel comfortable, as well as supported. They
measure an 18-inch inseam, though a longer
style is also available in colour and pattern
options. In order to reduce irritation, there are
no outseams, and the waistband is wide and
flat, with a drawstring to fit to your body. There
is a back pocket that is invisible when closed,
and this is moisture proof, so you can use it to
carry your phone or music player. There are
silicone grippers at the leg openings to keep
them from riding up, and there are reflective
elements on both the front and the back.
F
134 Running for Beginners
Breathable for comfort
Recommended: Asics Woven 7”
Running Shorts
M Why wear
Price: £35 / $40
Website: www.asics.co.uk
tights?
These shorts are made with a lightweight material The thought of wearing ‘tights’ can be a
that stretches in four directions so that you bit scary for a new runner, but there are
are comfortable, helping to improve running real reasons why we have suggested that
performance. They have Motion Dry technology, these are your best option for running.
so that sweat is wicked away from the skin. There is Most good running tights now are known
a small zip pocket on the back, as well as reflective as ‘compression clothing’, which means
prints to help you be seen. that they stick tight to your skin and help
compress your body.
The benefits of these include increased
F blood circulation, which helps the muscles
work at their maximum, powering you
through the runs. The snug fit helps to keep
your muscles warm, which can prevent
injury, too. If you are going for speed, then
they are also more streamlined and the lack
of drag will help you knock those seconds
off a PB. Shorts and loose trousers can catch
the wind and pull you back, but for longer
distances, the time benefits are probably
Comfort and style only minimal.
Recommended: Asics Stripe Knee Tights A lot of tights boast of even more
Price: £38 / $60 benefits built in, such as performance
Website: www.asics.co.uk enhancement. But when you are just
These 3/4 length running tights allow you to look starting out it isn’t worth getting caught
stylish while still well supported and comfortable. They up in the hype. At this stage, comfort is
have back panels to give you extra support, and a wide key and running tights are often simply
elasticated waistband that won’t cut into your skin. more comfortable than loose trousers. You
They have 360-degree reflectivity to keep you seen in the are less likely to suffer from chafing and
dark. The 3/4 style is perfect for the warmer weather, and rubbing, as the tights are moulded to your
there is a full-length version available for the winter if you legs. They also keep you warmer, as they
want a warmer option. There is a small zip pocket on the don’t allow the wind to get in through the
back for your keys. ankles or waist band.
If you feel self-conscious, then consider
wearing a pair of shorts over the top of your
tights, so that you still get all the benefits
but you feel a bit more covered up.
Comfort for men
Recommended: Nike 18cm Printed
M When you are picking running
tights, there are a few things to bear in
Distance Shorts mind. First, you can get a variety of lengths.
Price: £33 / $55 There are shorts, which are usually down
Website: www.nike.com to just above the knee and are great in
If you prefer slightly longer shorts when summer. The next length is the three-
running, then these 18cm ones are a great quarter or Capri, which come to just below
buy. They offer sweat-wicking materials to the knee. These tend to be the most
help keep you cool and they have built-in common length for women. Finally, you can
briefs so that it is comfortable when you go full length, which reaches to the ankle.
run. There is storage too, with a small inner You may need to try on a few brands for
pocket, a slide pocket and a zipped pocket. the full-length versions, as they need to hit
The printed designs come in a choice of just above your ankle bone for maximum
colours as well. comfort and leg length varies.

Running for Beginners 135

 Essential gear

Jackets
Cover up when the temperature drops and the rain falls

Lightweight protection M F
Recommended: Helly Hansen Aspire jacket
(Women’s) and Pace Bloack Jacket (Men’s)
Price: £90 and £120 / $100 and $160
Website: www.hellyhansen.com
This pair of jackets is new for summer, designed for
when you still need a jacket. The women’s Aspire is
incredibly lightweight and quick-dry – perfect for
unexpected showers – and it is made from wind-
block fabric. Similarly, the men’s Pace Block has the
same features with added underarm ventilation
to disperse heat, a chest key pocket as well as
360-degree reflectivity.

M F Great value
Recommended: Ronhill Pursuit Jacket
Price: £40 / $N/A
Website: www.ronhill.com
Ronhill is well-known in the sports clothing world, as it has been
around for a long time. It is known for its high-quality, but it still
remains quite affordable. This jacket comes in a choice of different
colourways for both male and female runners, offering lightweight
design, breathable fabric and wind resistance. It has reflective
elements to keep you seen, zipped pockets for your essentials and a
back vent for added ventilation.

M
For trail running
Recommended: Nike Printed Trail Kiger Full-Zip
Price: £115 / $150
Website: www.nike.com
Available in both male and female versions this stand-out jacket is perfect if you
prefer to take your runs off-road. It will wick away sweat to keep you warm and
dry, zip up to the chin for added warmth and if it gets too hot, then it packs
down into a chest pocket. The reflective elements help in low-light areas and
the pattern certainly helps you to stand out from the crowd. There are pockets
both on the side and at the chest, so you can easily carry your essentials with
you as you run. Used with layers, this jacket will see you through the warmer
summer months and the winter, so it’s a good investment.

136 Running for Beginners

Fusing fashion Funky patterns
and function
Recommended: Salomon Fast
F M Recommended: Asics Women’s Lightweight
Running Jacket
Wing Hoodie Price: £75 / $N/A
Price: £80 / $110 Website: www.asics.co.uk
Website: This jacket certainly proves that running kit doesn’t
www.salomon.com have to be boring! It comes in a choice of colours for
This is Salomon’s lightest jacket that women (there is a men’s version
is perfect for all hiking and running too), and it still packs a punch when
conditions. Available for men and it comes to the latest features.
women in a multitude of colours, It has Motion Protect to
this jacket has a great fit with a chin keep you dry and warm
protector, high fastening zip and in bad weather, but it’s
a hood that can be stored away super-lightweight too so
when not needed, keeping out the it’s perfect for summer
unpredictable winter weather. It running. It offers
can be packed down into its own 360-degree reflectivity
chest pocket if needed to give to keep you safe.
you options if you get too warm There is a small zip
as you are running. It is highly pocket to hold your
visible and the zips are water keys on the chest.
resistant. Other extras are
zipped pockets for storage
and it is machine washable.
F

Carrying your essentials

When you are out running, there are certain perfectly. If it is moving around too much, it around the waist and chest, which again keep
items that you will want to keep on your person, will rub against your skin. For commutes, get the bag perfectly still while you run. These don’t
such as your house keys, a phone and a music a running-specific bag. These are designed come cheap, but don’t be tempted to use a
player, for example. If you are running home to hold bulkier items, but are cushioned for bog-standard rucksack, as this will rub and can
from work, you may have more items that you comfort. They have a multitude of straps leave blisters on your shoulders.
need to transport. Luckily, there are plenty of
storage options out there.
At the most basic level, you could store your
gear on you without any additional bags or
belts. Look for running trousers that have a key
pocket in them, as these are usually pretty snug
and will stop keys from jangling around. Jackets
with multiple pockets are perfect for housing
items evenly across your body, and some
even come with attachments and holes for
headphone cables to fit through so that
they are neatly hidden away.
If you need more room, or you are
running in just a vest top, then take a look
at running belts, which fit around your waist
and are the perfect size for a few key items.
Some just have a couple of zipped pockets
for essentials, but others will have water bottle
holders too, which mean that you can keep
uting
your hands free. Just make sure that the belt is
adjustable, so that you can fit it to your body
Bags are good for comm Belts can help with essentials

Running for Beginners 137

 Essential gear

Accessories
Essential extras for your runs

Small and discreet

music player
Recommended: Apple iPod Shuffle
Price: £40 / $49
Website: www.apple.com
The Apple iPod Shuffle is the perfect
music companion for on the run.
You can use your phone, but we
recommend saving the battery where
possible, especially if you are already
using a running app, in case you
need it in an emergency. The Shuffle
is so tiny, you won’t even notice you
are wearing it, and it clips onto your
clothing wherever is comfortable. It
comes in a number of colour options Funky legs
and it simply lets you hit play and Recommended: Running Compression Socks
hear your tunes as you workout. It has Price: £28.99 / N/A
simple controls that are easy to work Website: www.rmrkitstop.com
on the move, and a VoiceOver option While compression socks are mainly seen on the super-elite, they have a wide range of benefits for
if you want to hear the name of the runners of all levels. These feature 20-30mm-Hg compression (depending on size), which reduces
song or artist you are listening to. muscle vibration, reduces the build up of lactic acid, helps muscles recover faster, provies relief for
tired legs, improves blood circulation and helps to prevent injuries. You can run in them and/or wear
Stay-put them after a run for fresh-feeling legs. There are a wide range of funky styles available on the website,
sports headphones including unisex designs.
Recommended:
yurbuds
Inspire 100
Price: £16.99 / $19.99
Website: http://
yurbuds.com/
These headphones
are often
recommended for
running by runners,
and for good reason.
They have TwistLock™
technology to ensure
that they don’t fall out of
your ears when moving.
They are sweatproof and Essential ID
have a FlexSoft™ Comfort Recommended: TagNix ID Bracelet
Fit to make sure they Price: From £9.95 / $N/A
don’t hurt your ears. They allow Website: http://tagnix.co.uk/
ambient sound to come through so that Safety is incredibly important when you are out for a run and these ID bracelets are
you can hear traffic sounds and other road a great way to ensure that if you are taken ill, for example, your medical details and
users to help you stay safe. They come in a contact information is easy to find. The removable stainless steel lets you have up to
range of colour choices as well. six lines of text as needed.

138 Running for Beginners

 Men’s underwear
Recommended: RunBreeze Men’s Runderwear Support Briefs
Price: £16.00 / $N/A
Website: www.runbreeze.com
This might seem a lot to spend on a pair of pants, but these have been
especially designed for comfort and support when running. They come in
Medium or Large, have moisture-wicking properties and can help regulate
your body temperature.

Keep sweat out

of your eyes
Recommended: Halo Headband II
Price: £14.95 / $N/A
Website: www.haloheadbanduk.com
If you sweat quite a bit when you run, you might find that it drips
in your eyes and stings. Wearing a sweatband on your head could Women’s underwear
be the answer. This one from Halo redirects sweat to the sides of Recommended: RunBreeze Women’s Runderwear Comfort Briefs
the head and away from your face. It uses patented Sweat Block Price: £16.00 / $N/A
Technology to keep your eyes dry. It can be worn on its own, but in Website: www.runbreeze.com
winter it also fits underneath all types of hats. It doesn’t use elastic, The women’s version comes as briefs (shown) or pants, which are designed
so it won’t wear out while you use or wash it regularly. Designed to fit the female figure perfectly and not cause any irritation when moving.
for both men and women, it comes in a choice of 13 colourways so The waistband is flexible, so that it doesn’t cut into the body and they are
there is sure to be one to suit you. ultra-light too

Be wary of weight – how to save space

It is easy to get caught up in all the running accessories that are available to you, so make sure
you pick the best ones suited to your needs. By carrying too much weight on your back or
around your waist, you will be putting extra strain on your muscles and forcing them to work
harder. This can throw you out of balance and push your running form out of line, which can
lead to injury. Carrying a water bottle over a longer distance can also lead to problems, as
clenching your hand can put more strain on your arm and shoulder muscles, leading to
back pain.
We recommend always choosing a running belt that has space for a water bottle and that Product: Run And Move Flask Belt
sits comfortably in the small of your back. Look online and at our suggestions to see how the Price: £19.50 / $N/A
styles and costs vary. Website: www.on-one.co.uk/
Another way of limiting the amount of weight you’re carrying around is to find multi-
functioning gadgets. Replace a GPS watch with a phone app that can monitor your pace and
distance, as well as store music. If you don’t want to ditch the GPS device, then look out for an
all-in-one watch that will keep time, calories and distance. You never want to carry too many
expensive gadgets with you when running.

Recommended: Inov8 Race Elite 3 Product: Camelbak Arc 1 Product: Ultimate Performance AiraForce 2
Price: £29.50/ $44.99 Price: £24.99 / $35.00 Price: £20.99 / $N/A
Website: http://inov-8.com Website: www.camelbak.com Website: www.ultimate-performance.co.uk

Running for Beginners 139

 Essential gear

GPS watches
Track your running progress with these GPS-enabled devices for men and women

All-day fitness tracking For a fast GPS fix

Recommended: Garmin Recommended: TomTom Runner GPS Watch
Forerunner 15 Price: £99.99 / $129.99
Price: £119.99 / $139.99 Website: www.tomtom.com
Website: www.garmin.com Until now, TomTom has lent its name and skill to
An upgrade on the popular entry- other sports watches, but now it has one of its own,
level Forerunner 10. The Forerunner 15 especially designed for runners. Its big plus point is the
offers all of the same features, giving speed with which it can find satellites and therefore
pace, calories, time and distance, your location, meaning that you can get started on
however it has a better battery life your run faster thanks to its QuickGPSFix technology.
(eight hours). It also monitors your It also has a large display, so it is easy to see when you
daily step count and activity levels, are running, and it has a built-in Graphical Training
reminding you to move if you have Partner to help motivate you through each session.
been still for too long – a great tool for It can also be purchased with a heart rate monitor
improving your overall fitness. (£139.99/$199.99).

Sleek design
Recommended: Polar M400
Price: £134.50 / $199.95
(without HRM)
Website: www.polar.com
This is another watch that is
perfect for all-round fitness
tracking, as it monitors your
calories burned, steps and
activity throughout the day. It has Wrist-based heart rate
a modern, sleek design, making it stand Recommended: Epson RunSense
out from other watches on the market. SF-810V
You can set targets to help you improve, Price: £299.99 / $N/A
and there is a handy Back to Start Website: www.epson.co.uk
navigation option to get you home. There Okay, it’s quite pricey, but that’s because it’s
is the option to buy a Heart Rate Monitor offering technology that’s still quite new.
with the watch, which would give more It has an optical heart rate sensor, which
accurate calorie burn results. means you don’t need to wear it with a
chest strap. It has fantastic battery life of
over 20 hours, which is well above average.
It can be set up for interval training and as
an indoor mode for treadmill use.

140 Running for Beginners

Extended features The budget option
Recommended: Suunto Ambit3 Run Recommended:
Price: £199 / $299 Soleus GPS Mini
Website: www.suunto.com Price: £99 / $99
Suunto is a brand that you might not Website:
have heard of, but it is well-known www.soleusrunning.com
for its GPS watches, in particular Soleus is well-known for
for mountaineers. The Ambit3 offering basic, affordable
Run, however, is designed watches, but they are getting
with runners in mind. It is better and better with every
available with or without a release. The GPS Mini comes
heart rate monitor (the price in a choice of funky colours
here is without) and comes and the smaller size is great
in a choice of colours. It for tiny wrists. It offers speed,
offers a 15-hour battery pace, distance and pace
life and 5-second GPS tracking, charges easily via
accuracy, providing speed, USB, has a calorie counter
pace, distance and altitude and the display can be
information. The compatible customised so that you see
phone app expands the the information that is useful
feature set even further, to you as you run. It has just
offering voice guidance and the four buttons, so it’s easy to
ability to plan routes, combining the just pick up and just start
best of watch and app worlds. running with.

Other ways to track your runs

Mapping websites Apps On the treadmill
The cheapest way to track your runs is to do Many smartphones, including the iPhone, have If you like to run indoors – maybe the weather
so afterwards, using a free mapping website GPS functionality built in. This means that it can has turned, or you need to workout at home
when you get home. All you need to remember be used to help map your route as you run. due to childcare – then chances are that you
is where you ran, and then use an online map Usually, you just have to start the app and wait use a treadmill. While the screen shows you
to draw your route as accurately as possible. for the phone’s GPS to lock onto a satellite. You all of the information that you need to know,
It will then show you your total distance. You can then start running and every step you take you can’t export that information with you
can input the time that it took for you to will be monitored on the screen. When you are to compare to other runs. Luckily, many GPS
complete the route and your weight, then done, you’ll then watches offer an indoor option. The GPS won’t
you are presented with both calorie and pace be able to review work, as you’re essentially running on the spot,
information. You can store your routes privately a map of your but a compatible ‘footpod’ attaches to your
on the site, or you can share them with others, run, the distance, shoes and sends information to your watch
as well as search routes that already exist around pace and time, the regarding pace and distance. It’s not as accurate
your local area. Websites to try for this purpose calories burned as GPS, but it’s better than no data.
include www.mapmyrun.com, and even a graph
www.walkjogrun.net, www.runmyroute.com of elevation. You
and http://gb.mapometer.com. can then choose to
share your route on
Facebook, Twitter
or via email. Search
the App Store and
you will find plenty
of options, and
check out page 120
for more apps and
recommendations.

Running for Beginners 141

 Essential gear

Where to buy
The top ten online retailers for purchasing your running kit

1: Sweatshop
Website: www.sweatshop.co.uk
1
Sweatshop is the UK’s largest online specialist
running store and it always has the very latest
gear. Its sales are great too, and it usually has
unbeatable offers all year round. It has some
added bonuses over other online stores too,
including a whole section of advice on picking
the right kit, and a one-hour response ‘Contact
Us’ option, which means that you can quickly
receive help on your purchase.

2: Wiggle
Website: www.wiggle.co.uk/run
Wiggle used to be known for cycling gear,
but its run catalogue has really expanded and
has a great range of different brands. It has a
price-match promise, so you are guaranteed a
bargain. It uses the Collect+ service, so you can
arrange for delivery to a location near you if
that’s easier than standard post. And watch out
for hidden extras in your parcels too... Wiggle
likes to throw in things like sweets just for fun!
2 3
3: Decathlon
Website: www.decathlon.co.uk
Decathlon aims to bring kit for all different
sports together under one roof, which means
that they don’t have the largest range of
running clothes. However, they don’t just stock
the run-of-the-mill brands; this is a good place
to visit to check out gear you might not have
heard of before, but is great quality. 4 5
4: SportsShoes.com
Website: www.sportsshoes.com
If you are looking for a bargain pair of new
trainers, then this is a must-visit. If you know
what you need already, then you can find
amazing prices on all popular brands. The most
common sizes do sell out fast, but there is new
stock all the time, so keep checking back. You
can save up to 80% on shoes and clothing.

Featured manufacturers
Adidas – www.adidas.com Apple – www.apple.com ASICS – www.asics.com Brooks - www.brooksrunning.com Camelbak - www.camelbak.com
New Balance – www.newbalance.com Nike – www.nike.com Polar – www.polar.fi/en PUMA – www.puma.com Ronhill – www.ronhill.com
142 Running for Beginners
5: Marks and Spencer 6: SportsDirect 7: runnersneed
Website: www.marksandspencer.com Website: www.sportsdirect.com Website: www.runnersneed.com
The good-old M&S is a secret haven for If you have ever been into a Sports Direct This glossy site is a running specialist, and it
runners who want good-value, technical kit store and been overwhelmed by the cluttered has a great range of well-known brands like
that looks cool. From bright-coloured tank tops shelves and sky-high rails, then the website is no Asics and Nike, through to more technical kit,
and slimming cropped capris for women, to different. It’s flashy and full of ‘Save’ banners, but like Odlo. If you are looking for performance
performance t-shirts and shorts for men. it’s great for good kit on a budget. and functionality over fashion, then this site
is definitely worth a visit. It’s not the cheapest
6 7 around, but the quality of the kit is top-notch,
which more than makes up for it.

8: Run 4 It
Website: www.run4it.com
Run 4 It is a popular chain of stores across
Scotland that offer gait analysis by expert,
trained sales staff and runners, as well as great
kit at good prices. The range is also available
online, where you can browse shoes, clothing
and accessories. The sales are definitely worth a
8 9 look, and there is free delivery if you spend over
£50 or free collect from store if you are local.
The Gift Guide is helpful if you’re looking for a
present for a fussy runner.

9: Go Outdoors
Website: www.gooutdoors.co.uk/running
Go Outdoors is better known for its walking,
hiking and camping gear, but it does have a
dedicated running section on the website.
The kit is well priced, with bargains to be
10 found regularly, and there is a great range for
both men and women. This site is particularly
good if you are interested in trail running or
cross country, as they have trail shoes, maps,
hydration packs and more. Sign up to the email
newsletter to get the latest updates, so you
don’t miss out on any special offers.

10: Sweaty Betty

Website: www.sweatybetty.com
Sweaty Betty is a women-only fitness clothing
brand, and it fuses style with technical materials.
Most of the products are its own brand, but
they have been specially developed with
women in mind and are tailored for each sport
that it focuses on. Pick your sport from the top
and browse through the gorgeous creations.
You have to be prepared to part with your
money, as it’s not the cheapest, but you are
paying for well-engineered fabrics and designs
that you won’t see anywhere else.

Garmin – www.garmin.com Helly Hansen – www.hellyhansen.com Inov-8 – www.inov-8.com Nathan – www.nathansports.com

Salomon – www.salomon.com Sennheiser – www.sennheiser.com Soleus - www.soleusrunning.com Suunto – www.suunto.com
Running for Beginners 143
 Inspiration

Inspiration
Be motivated by our pick of some of the most inspiring
running locations from real runners

Lose weightathanond!
146 run a mar

144 Running for Beginners

 160 aGmetourp early to enjoy
ning ru n

146 Coastal paths

Marvel at coastal paths on a run 154 On the beach
Challenge the calves with soft sand

148 Off-road trails

Abandon the tarmac for a great run 156 Country scenes
Enjoy rural England on a run

150 Muddy forests

Get ready for your first OCR! 158 Setting a challenge
Find a location that pushes you

152 Steep inclines

A perfect stamina exercise 160 Early risers
Get your miles at the crack of dawn

Running for Beginners 145

 Inspiration

Coastal
paths

146 Running for Beginners

The runner: Chris Dixon
Time running: 7 years
Why here?: “Come rain or shine, the
view is still encouragement enough to get
up those hills, plus the mix of different terrains
helps with my training, sand makes it harder
work and tougher on the legs.”

How often?: “I try to run four or five

times a week and this route is my longest run
of the week. The full length stretches out for
24 miles, so I just run until I’m tired.”

Seasonal route?: “This route isn’t that

well-lit in the darker evenings so I do tend
to stick to early mornings, unless I can get a
running buddy to join me, plus watching the
sunrise makes my day!”

Running for Beginners 147

 Inspiration

Off-road trails
148 Running for Beginners
The runner: Rosalind Walker Wells
Time running: 2 years
Why here?: “Running on the softer
ground is far better for my joints and it is a
complete overall workout. It’s also the perfect
run to take my dog on. The time flies by
when I’m not seeing where I am heading, so I
usually manage to run further than I originally
thought I could.”

How often?: “Three times a week for

about 30-40 minutes.”

Seasonal route?: “The local off-road

areas are only for lighter evenings in the
summer, as the ground can become very
hard and icy and it is easy to fall. Phone signal
can also be a little poor too.”

Running for Beginners 149

 Inspiration

Woodlands
& obstacles

150 Running for Beginners

The runner: James Sheppard
Time running: 2 years
Why here?: “The forest is my favourite
terrain as it’s varied and it never gets boring.
In the summer, the ground dries for a springy
step, and in the autumn it’s the best mix of
dry and boggy, so it’s always a surprise, and in
the winter it looks just beautiful. You may see
a deer, you may see rabbit, but one thing is
for certain, it’s never boring.”

How often?: “I aim to run in the forest

every Sunday, and enjoy running there either
on my own or in a group. I run on the street
and along beach most days, but the forest is
by far my favourite.”

Seasonal route?: “I run the fitness

trail around our local forest which has
the occasional workout station made of
renewable wood, so it breaks things up. I will
always do one straight lap, and then on the
second lap alter the route and go “off road”,
so through the treeline, and find new places
to run.”

Running for Beginners 151

 Inspiration

Steep
inclines
152 Running for Beginners
The runner: Brad Thomas
Time running: 5 years
Why here?: “After completing a few
training plans up to 10K, I found I really
enjoyed hill running. Many of my weekends
are spent driving to hilly locations and
running for a few hours in different locations
and altitudes. Hill running is hard on the hips
and knees, but with the correct balance of
weight and running training, I make it work
slowly and steadily.”

How often?: “I go out running two

or three times a week, covering varying
distances, then at the weekend I will do a
longer run, featuring some inclines.”

Seasonal route?: “Running in the

daytime, as I usually do, means my routes are
good all year round.”

Running for Beginners 153

 Inspiration

154 Running for Beginners

On the beach

The runner: Charlie Crooks

Time running: 2 years
Why here?: “Being new to the sport, I
really feel the impact from running on the
pavement in my knees, so the sand is a
welcome relief. It’s hard work and I can’t run
for as long as I want to, but I feel stronger and
fitter from doing it. I try to run for five minutes
on the deep soft sand, then finish my run off
on the wetter solid sand by the sea’s edge.
Timing it right to avoid the crowds means I
must run early or late in the day, but this suits
me fine with work.”

How often?: “I run twice a week, but

I make sure I keep cycling to work and go
swimming regularly to stay fit.”

Seasonal route?: “The sand gets hard

in the winter, so I just move to the water’s
edge or promenade.”

Running for Beginners 155

 Inspiration

Country
scenes
156 Running for Beginners
The runner: Paul Maidment
Time running: 7 years
Why here?: “Due to work I travel a lot,
so I have to fit my runs in when and where
I can. The best advantage to this is the ever-
changing scenery and getting to see things I
wouldn’t usually notice from the drivers seat.”

How often?: “It depends on where I am

working, but usually four times a week. My kit
is always in the van ready to go.”

Seasonal route?: “In the winter I tend

to stick to city streets but in the summer I
stray as far out of the towns as I can.”

Running for Beginners 157

 Inspiration

Setting a
challenge
158 Running for Beginners
The runner: Andy Easton
Time running: 23 years
Why here?: “Running is well and truly
part of my life and I now pick my holiday
destinations on where my family and I would
like to run and experience. We have run in
some magnificent places and seeing it on
foot allows us to explore and see so much
more than if we were stuck in a car. Some
routes we have driven I have put on my wish
list, one day I will conquer the whole list,
ticking off the runs I want to do in turn, it’s
good to set yourself challenges, it keeps you
motivated and keen to achieve.”

How often?: “I run every other day with

my two dogs. When on holiday I take it a little
easier and at a slower pace if in the heat!”

Seasonal route?: “I have run in many

different places and temperatures. It’s good
to experience as much as you can when out
running regardless of time of year.”

Running for Beginners 159

 Inspiration

Early riser
160 Running for Beginners
The runner: Gemma Skinner
Time running: 8 years, on and off
Why here?: “Getting up and out of the
house is sometimes a struggle but once I am
out and running I remember why I get up
most mornings to run as the sun comes up.
Surprisingly winter mornings are my favourite,
when it’s slightly frosty and I’m all wrapped
up and it’s usually peaceful and quiet, the
perfect start to the mornings.”

How often?: “I run three or four times

a week when I can around work and family
commitments. I always try to get half an hour
on the treadmill done each time I go to the
gym and do a class.”

Seasonal route?: “I love running in

the winter the most. It is more satisfying and
seeing how much my local area changes
throughout the year is fascinating.”

Running for Beginners 161

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 Running
Everything you need to know
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