First Things First
– If you have any medical conditions you may want to get checked out by your GP and get the okay from them before you begin your journey so you can focus on your running!
– We’ll start with what to wear.
Running is a demanding activity on your body, and your feet take the brunt of the force. It is important to invest in a good pair of runners and is essential that they fit properly, are comfortable and snug fitting – we don’t want any blisters! They should provide your feet with a good balance of cushioning and support. They can set you back anything from €50 – €150 so be prepared! Make sure you update them regularly (every 300 miles would be the advice).
– Clothing is not as important as footwear but is still of note – wear comfortable, breathable clothing. It’s easier to remove a layer if you get too hot so don’t leave yourself stuck in the cold or the rain with little protection! Also in the winter consider a high-visibility jacket/band for your arm – vital when running at dusk and into the evenings.
Moving on to the Running Itself
– When starting from scratch we always recommend to gradually build up the distance. Starting with short walk/jogs every second day is a good idea to give your body a chance to recover. Follow a running plan such as a “couch to 5km” to give you direction. Remember to slowly build that over the coming weeks – the 10% rule is vital in this case – it means you increase you total running distance by no more than 10% each week (Catherine explains this nicely here – https://www.eastcoastphysio.ie/blog/10-rule ).
Goal Setting – Be Realistic
– It takes time to build endurance and strength so give yourself a realistic goal. Whether that be a 5km or 10km run, ensure you allow enough time to reach this. There is nothing more disheartening than not meeting a goal so make them realistic and achievable! Always remember that progress is never linear – there will be ups and downs that you must allow for so stay positive!
– We would always advise people to wait until they are running regularly for at least a year to begin a marathon training programme.
– Keep your training interesting. Find a partner or join a club that will support you along the way – or better still, find someone that will start the journey with you! You can also change your route and location for running, a change of scenery can be brilliant for kickstarting your motivation!
– Injuries can happen to anyone, even the most experienced of runners. That’s why we recommended that if something starts to niggle or hurt ease back on your training and get yourself looked at by a physiotherapist. They can advise you on what’s going on, how to ease your symptoms and how you can get back to your running as fast as possible!