Image was incorporated into the web during the subscription term and can be used indefinitely in the same - subject to thinkstock subscription rules. Regular running can reduce your risk of long-term illnesses, such as heart disease, type 2 diabetes and stroke.
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This guide is escorte a lasalle to make running a safe and enjoyable experience for beginners, and provide you with tips on how to stay motivated. There are many types of trainers on the market, so get advice from a specialist running retailer, who'll assess your foot and find the right shoe for you.
Women should also consider using a sports brawhich is partneg than a regular bra and provides additional support. That way, it will not slip your mind. If you feel out of shape, or you're recovering from injury or worried about an existing condition, see a GP before you start running.
Get tips on foods you should eat for sport Starting out To avoid injury and enjoy the experience, it's essential to ease yourself into running slowly and increase your pace and distance gradually over several outings. Start each run with a gentle warm-up of at least 5 minutes.
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This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs. Start walking for an amount of time that feels comfortable. When you first start out, try alternating between running and walking during your session.
As time goes on, make the running intervals longer until you no longer feel the need to walk. Find out how to run correctly Give yourself a few minutes to cool down after each run by walking and a doing few stretches. Regular running for beginners means getting out at least twice a week.
Your running will improve as your body adapts to the consistent training stimulus. It's better to run twice a week, every week, than to run 6 times one week and then do no running for the next 3 weeks. We have produced a series of podcasts to help absolute beginners get into running. Fir for a race, such as a 5K, or a charity run is a good way to keep going.
Looking for a running partner and workout
You can search online for running events near you, and the parkrun website provides information on free weekly runs open to people of all abilities. Run with a friend It really helps new personals have someone about the same level of ability as you to sorkout with. You'll encourage each other when you're not so keen to run.
You'll feel that you do not want to let your running partner down, and this will help motivate you. Keep a diary Keep a diary of your runs. Note down each run, including your route, distance, time, weather conditions and rnuning you felt. That way, whenever your motivation is flagging, you can look back and be encouraged by how much you have improved.
Check out realbuzz's running blogs. Mix it up Keep your running interesting by adding variety.
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Running the same route over and over again can become boring. a club A running club is the perfect way to commit to ruhning regularly. Most clubs have running groups for different levels, including beginners. Clubs are also a great way to find running partners to run with outside of club sessions. Find a running club near ,ooking using RunTogether. Video: Couch to 5K Watch this video to see how Laura went from fitness phobe to keen runner with the Couch to 5K programme.