Getting started

Ensure first you are healthy enough to start running. If in any doubt, consult your doctor
Take advice from a specialist running shop about the correct training shoes to buy. Correct shoes are an essential piece of kit. They need to suit your running style, weight and gait. Take an old pair of shoes with you to show how they wear
Learn to read your body signs. If you feel listless it is usually a precursor to an illness. If you experience a twinge and it gets worse - get it checked out
If possible always let someone know the route you will be running and approximately how long you will be out running. Meeting with other people is also a great motivator too. Try and find ‘running buddies’ who have similar ability to you
Safety is paramount; if out running during dark mornings or evenings always wear a reflective, fluorescent or high-visibility top
Running gives a natural high; the body releases chemicals that make us feel great. However, never do more than your body is capable of and resist the urge to ‘overtrain’
Enjoy your running sessions and never let it become a ‘drag’ or a ‘toil of pleasure’. Some people like to run the same route, but for others they find varying their route helps keep them fresh
Regularity of training is an important factor to improvement. Try to stick to your schedule, but if you do miss sessions leave them behind and just continue with your programme as normal
When you start running you may experience sore muscles. However, the important thing is to get out and jog / run the following day, even if it is for 10 - 15 minutes. This allows your heart to do the gentle massage for you by pushing your blood around the body thus helping to eliminate any muscular discomfort
Think about running intermediate races to help you build up to the big one e.g. local 10k races. It will give you some indication to improvements in your form and help anchor your programme. This should keep boredom at bay and give you impetus

Provided by Sheffield Running Club