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Once you start, you’ll find your confidence soars, you’ll be fitter, leaner and more toned, and you’ll experience a sense of wellbeing that stays with you long after you take your trainers off.

 

There are a few things to bear in mind before you head out for your first run. As running is an impact sport, a good shoe is a must if you are to minimise your risk of injury. The best place to buy shoes is at a running store, as the staff will be trained in finding the best footwear for you. Some stores also offer gait analysis testing, so they can recommend a shoe that suits the way you run. For instance, some runners’ feet overpronate (roll inwards excessively), while others’ supinate (roll outwards), and there are shoes that can correct these actions, which would otherwise overstretch the muscles and tendons in the foot. Invest in a heart rate (HR) monitor too – it will show you how hard you’re working and the best way to train for your needs.

 

When it comes to kit, there are now breathable fabrics and ‘sweat- wicking’ technology to choose from, so you stay as dry as possible.

Get checked out It’s also important that you are biomechanically balanced – so your bones, muscles and joints all work effectively and efficiently together. See a sports physiotherapist for a check up, and ask them to check that your back, in particular, is in alignment, as this is where many injuries spring from. See www. thephysiotherapysite.co.uk to find one in your area.

 

Try to include stretching and stability exercises to reduce the likelihood of injury. Increased flexibility and strength will

help you cope with training demands and terrains that might otherwise be challenging to your knees and ankles. See www. thestretchinghandbook.com for some good stretching exercises. Consider investing in a Swiss ball for a convenient way to strength train (www.swissballs.com).

Getting started Running should be fun and enjoyable, so take it steady at first and don’t push yourself too far. You need to build your strength and fitness levels gradually. Too much too soon and you could end up with unnecessary pain and discomfort, which could put you off running entirely. This is where a heart rate monitor can come in handy. Initially, it’s best to keep your HR low – in the 120s and low 130s – but it will be great to monitor your progress as you run further.

To warm up before a run, start with 10 minutes of Swiss ball work or stretching. Just sitting on the ball and bouncing will get your blood flowing. Then lie across it on your stomach and raise your right arm and left leg, then left arm and right leg. Do this 10 times each side.

Warm up your legs and hips by standing in a doorway, grasping the door frame for support. Hold your body upright, gently swing your right leg back and forth, then swap to the other leg. If you’re a gym-goer, use your usual warm-up routine.

 

If you’re new to exercise, include walking breaks in your run. Stay in each step – resist ‘pushing’, instead stay relaxed and breathe freely. If you’re conscious of each step, you’ll run with more ease and establish a healthy approach to running.

 

Work with your body

 

Start by going out for 20 minutes. Warm up with a brisk walk for five minutes and then run very gently – you should still be able to talk. Everyone is different, but as a rough guide, continue until your HR reaches approximately 135, then walk again until it is roughly around 120. Keep doing this for 10 minutes and then walk for five minutes to cool down. It doesn’t matter how short your running sections are, they’ll increase over time, and resist focusing on ‘how fast’ you run. There will be plenty of time to measure yourself against the clock as your running progresses. Work with your body; allow it to get faster through a foundation of strength.

If you prefer not to use a HR monitor, keep your speed at a pace that enables you hold a conversation and still breathe easily. This is a good guide to staying within a zone that will build your endurance and fitness without pushing your body too hard in the early stages.

If you’re a regular gym-user, you may find you run further between walking breaks and you could start with 15-20 minutes as the walk/run section. You may not even need to do the five-minute walk, as long as you warm up first.

 

Stretch out

 

On your return, spend five to ten minutes gently stretching, to help prevent your muscles from stiffening. The following routine will work your whole body. Holding each stretch for 30 seconds, stretch your neck by extending your head towards your shoulder on either side, then circle your arms alternately to open your shoulders and upper back. With your knees slightly bent, touch your toes to release your hamstrings and lower back, and then straighten up by leading with your arms. Stretch out your calves, and then release the front of your thighs by putting your heel to your bottom and grasping it with your hand. Creating a base level of aerobic fitness is important, as it will build up your heart and lungs. Keep to the routine you establish in the first four weeks – sessions of between 20 to 40 minutes are plenty – and don’t increase it until you’ve trained for 12 weeks. Surprisingly, you’ll improve more quickly if you train for the same amount of time, rather than trying to progress too swiftly. Once you have improved your fitness slightly, you can increase your distance. Don’t add more than 10 per cent each week.

 

Take it gently If you find running uncomfortable or difficult, simply walk for most of the session, making the running sections very short. For instance, run for 30 seconds then walk for 30 seconds to a minute, gradually build the running sections up as your confidence and fitness increase. It’s normal to feel uncomfortable as you adjust to something new. It will improve. Regular runners still have some challenging running sessions. Keep going, and be gentle with yourself. But if something really hurts then visit a sports physio.

 

Finally, remember that running is a long-term project. After the first few weeks, you can look back to when you weren’t running and see what a huge achievement you’ve made! A year from now you want to love running, rather than having started too fast and stopped quickly. So pace yourself, listen to your body and you’ll enjoy running.

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Content provided by Women's Running