Tips for Starting a Running Program

1. Invest in a good pair of running shoes. You don’t have to spend $100 but try and avoid the sale rack at department stores. It is important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury. Read Choosing the Right Running Shoe

2. Walk before you run! For the first four weeks you should have a 5-15 minute warm-up walk before breaking into a trot, followed by a warm-down stroll.

3. Make sure you run/walk at least three times a week. You won’t really benefit if you do less than this. However, don’t run if you’re unwell or hurting, as this might increase the time you’ll take to recover.

4. Don’t run two days in a row for the first two months. Give your muscles and tendons a chance to adapt to running.

5. Run for time, not distance. Your running program should be designed to gradually increase the time you spend on your feet, rather than the distance.

6. Avoid drastic increases in time on your feet. If you ran a total of thirty minutes last week, don’t increase this by more than ten minutes the following week.

7. Avoid copying top athletes! These runners were born with superior genes that enables their bodies to handle stress loads that ordinary runners cannot cope with.

8. Find a local fun run or 5k race. A great way to stay motivated is to participate in a local race (but, be patient!) Don’t be in a rush to finish in a certain time. Just have fun and enjoy being around other active people. Don't worry about your finishing time or place yet.

9. Find a like-minded friend to run with. Some of the greatest friendships have been formed during training runs.

10. Enjoy your running! It’s nice to be competitive, but not if the pressures are going to impact on your health and general life style.

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