If you really want to do more exercise, you could perhaps supplement your running with cross-training activities, such as swimming or cycling. A good rule of thumb to stick to is to increase your mileage by no more than 10% each week. You need to ease yourself into the sport by slowly increasing the miles you cover and pace you run at, otherwise you’ll be at a significantly higher risk of developing an injury. See more: What is a Virtual Challenge? Gradually Build MilesĪs a new runner, your body isn’t acclimatised to running for long periods which is why you should gradually build your miles up over time.
They task you to run a specified number of miles throughout the month in however many runs you require, and if successful you’ll receive a prestigious medal as a reward for your hard work and dedication! This way, you’ll have made your run an integral part of your day and be much more likely to find the motivation needed to get your running gear on.Įntering a virtual challenge can be a useful method for making sure you stay committed to regularly running. Put in your diary the date and time of your upcoming runs and treat it as if it is a doctor’s appointment you just can’t miss. However, cancelling your runs on a regular basis can soon become a bad habit, and one that is hard to get out of, so a handy tip we advise is to schedule your runs. Sometimes staying indoors and putting on a film can seem much more appealing than heading out for your morning run, especially during the cold winter months.
See more: When Should You Replace Your Running Trainers? Plan Your RunsĪs a new runner, there’s bound to be plenty of days when you just don’t feel like exercising. Experts advise replacing your trainers every 300 – 400 miles, so how frequently and far you run will affect how often you need to replace them. It’s also worth noting that the shoes’ structure and cushioning will deteriorate over time as you run more miles, so be prepared to purchase more pairs in the future. There’s a wide range of trainers available to purchase, so we recommend visiting a specialist running retailer – their experts will be able to assess your feet and running style and find the most appropriate pair for you. Wearing the right shoes is key to ensuring comfort while you run and can go a long way to preventing injuries, particularly in and around the knee. It’s absolutely essential that you own a good pair of running trainers designed and manufactured by a reputable brand. Ending your run with a slow walk or jog helps to remove lactic acid from your muscles and gradually decrease your heart rate and blood pressure to resting level, which helps to avoid dizziness and fainting.
Popular warm up exercises include brisk walks, light jogs and any other dynamic stretches.Ī cool down is something that gets overlooked by many taking to running for the first time, but it is actually just as crucial as warming up.
Not only does it help to prepare your muscles for the upcoming activity and reduce the chance of them feeling tight, but it also slowly raises your heart rate to minimise the stress placed on your heart when you start your run. It’s important that you warm up for at least 5 minutes before you head out on any run. Getting into running for the first time? Here we’ve provided some of our top tips for getting the most out of your training.
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