Top Tips: How to start running

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Getting ready for your first fun run? Here are some top tips for getting ready for the race:

1. Footwear. Invest in a good pair of running shoes. Make sure you have a good quality pair of running shoes to give you proper support to your feet and reduce the risk of injury and unnecessary pain as well.

2. Leg strength. Before breaking into the fun run make sure to walk for the first four weeks for 5-15 minutes. Running may breakdown leg muscles so it is vital to maintain good leg stength. Training your legs properly reduces risk of injuries such as Patello-femoral syndrom which is very painful. If you are some kind of overweight, your legs should be particularly strong to help the body cope with the extra impact in running. Do one quality leg work at least once in a week alongside with the walking routine. Leg works include squats, step ups, and lunges. Run or walk at least three times a week for four weeks prior to the marathon. You will not really benefit if you do less than this. Do not run/walk when you’re unwell as this will take time for you to recover.

3. Calibrate your run. Measure your capacity in running and your splits. For example measure the time it takes you to reach 1 km mark, 2 km mark, so on and forth. Run for your time rather than distance. Your running program should be geared to gradually increase the time you spend for a given distance.

4. Don’t push yourself too hard. Don’t get jealous with athletes as they are born with superior genes that allows them to tackle stress load that we ordinary cannot cope with. Pace yourself. Do not go out too hard or else you won’t have sufficient energy left for the final run.

5. Proper nutrition. Feed your body right with nutritious food that will give you sufficient energy and enough strength. On the morning of the run keep your intake light and carb dominant for energy.

6. Don’t be in a hurry to enter road races, etc., Wait until you can run at least 30 minutes without resting before lining up for that first 5km fun run.

7. Look for a friend with the same interest. Some of the greatest friendships have been formed during training runs.

Have fun running!