The Complete Guide to Running

An Essential Handbook For Beginner Runners Contents Section I: Getting Started " Set a Goal " Seeking professional advice " Running Schedule " Running Log " Fellow Runners Section II: Essentials " Warming up " When and where to run " Weather and environment " Running Gear Section III: Health and Safety Tips " Stay Safe " Aches and Pains " Healthy food and drink End Notes Section I: Getting started and setting goals Running is the easiest, cheapest and perhaps one of the most enjoyable ways to get healthy and stay in shape. Turning to the gym with all sorts of fancy and high tech equipment can help you to get fit, however nothing can beat breathing in fresh air to looking at the person next to you on the treadmill going non-stop and making you feel inadequate. Going to the gym doesn't suit every individual or their lifestyle, nonetheless with running it is something every individual endures at some point in their day-running to catch the train or bus on time, walking around in the supermarket, or brisk walking to pick up the children from school, its something we all have to do. Running is a sport you can practise in your own time, at your own pace with no pressure. Many have testified that running has been the best way for them to squeeze a healthy lifestyle regardless of having a busy schedule. When getting started the first and foremost thing you have to do is to identify your goals; this is essential, as you need a target to aim for. Whether you are running to compete in a race, participate in a run marathon, losing weight or to improve your general fitness, identifying your goal will help you outline your approach and regime. It is important that you have a goal that is achievable yet challenging, even if that means being a parent who wants to come first on the parents race on your child's sports day-it's a start! By placing your goal in a time frame with measurable targets, won't only build your stamina but your confidence too. Each target made should be suited to the individual, it could be from running in a 5km race to losing a stone in weight or if you're planning to run a marathon, your target could be to complete half a marathon, there is a whole range. Once you've set the goal, you will find it much easier to find focus in your training and commit to it. You will inevitably find some days more challenging than others, everybody does, it would be advisable in such instances to amend your regime not your goal. Be patient, it will get easier as you progress in your running. On the other hand it is important to maintain a balance and not become too obsessive, it is good to be committed, but not at the expense of neglecting other personal commitments or health issues. Always remember like with any sport rules are there for your best interest to prevent injury long or short term. Seeking Professional Advice Once you've identified your goals and prior to setting up your schedule it is recommended to seek advice from a doctor or physiotherapist. Ensure you are suitably healthy to run and take advice about the time of running schedule most suitable for you. With any sport without correct preparation you are prone to injury, which only means more time away from the sport. Consultation with an expert may help avoid potential injuries and help identify the most suitable course of training for you. Running is an extremely effective exercise but there are right and wrong ways to run, therefore seeking advice from professionals is always recommended. A simple rule to follow: if in doubt, consult an expert. Running Schedule Taking up running or any form of exercise will inevitably require you to make some changes to your personal schedule. Whether you're a busy executive, student or homemaker a good schedule will help you plan your time. Finding the time to run can be a difficult task in itself, so it is important to discipline yourself and keep telling yourself that there is always time in your schedule for running. Runners are proven to have higher energy levels and are more focused - another great incentive to start and persist with running. It is imperative and sensible to identify when and where are best suited to you for your running regime. Fit your running into your schedule whenever it is convenient for you and stick to it. Remove from your mind the idea of 'running when you feel like it'; it is important to accept that you will have bad days and try to persevere. Runners often claim they are addicted to running because of the increased levels of energy and satisfaction they get from it - you can't get that sat at home! It could be first thing in the morning before work or dropping the kids off to school, mid afternoon or in the evening, whichever suits you and your lifestyle. Your goals will underpin and influence your schedule, so it is crucial to ask, what are you looking to accomplish? Whether you are running to increase your endurance, burn calories, or train for a race, the way you run and the time you spend on running depends entirely on your goals that is why it is recommended to maintain a realistic goal in order for you to achieve what you entail. For example, endurance running requires more effort and running time, whereas if you're looking to burn calories, it is better for you to run regularly at a measured pace, gradually increasing the duration of the run as opposed to speed. This is commonly known as aerobic running and is very good for burning fat; hard running on the other hand is better suited for endurance building, not weight loss. If you're simply looking to become healthier, a 15 to 30 minutes brisk walk or jog may be the best option for you. Experts advise starting slowly and building up gradually are progressive rather then jumping into the deep end and give up on the first instance. Allow yourself and your body time to build up strength and stamina. You may be physically fit, but nevertheless, it takes time for your joints, muscles, ligaments and bones to build up strength. Be kind to your body, it is not recommended to double your distance too soon; gradually increase your distance, allowing your body and muscles time to adjust to your pace of running. A gradual approach will help prevent unnecessary injuries and burn out; many new runners give up because they've tried to go too fast, too soon, its natural for you to feel you would like to achieve a great deal in the first attempt, however you are only human so pacing yourself is a much safer and healthier option for any individual starting off in any sport. The first few weeks may be very challenging and you may struggle; but ask any runner and they'll tell you it does get easier. When you start running, you should not run more than every other day. You certainly should not run two hard days back-to-back. It is better to run more days a week with smaller distances, than only two times a week with long distances. If you miss a running session, it is not advisable to make up for it by running more than your schedule indicates; this will only increase the likelihood of injury. Don't forget that rest is just as important, and is an essential part of your training programme as running, without sufficient rest you risk burning yourself out too soon and increase the possibility of injury. You will require a certain level of discipline to stick to your schedule but before you know it your schedule will have become part of your routine. You will get the best results if you train on a regular basis, on the same days and the same hours. Gradually, you won't feel tired anymore and you will actually enjoy running. It is like introducing any new thing into your life or lifestyle, such as starting a new job or having a child, in the first instances it is difficult to adapt or grasp, but being content in it you develop a routine that you are comfortable with and just becomes easier as the days go by. Today with such hectic and busy lifestyles people are trying to squeeze a healthy regime into extremely busy schedules, and like everything else discipline is the key. Your schedule must outline what time of day and where is most suitable for you to run. Some people prefer running early morning; others prefer evenings, everyone is different. Some people are more efficient in the morning or perhaps that is the only time they find in their busy schedule, there is no right or wrong, it's about whatever suits you best. The common stereotype, if imagining someone who goes running, is the conventional 'early hours of the morning' however like stated before it is entirely down to what suits the individual best, so don't feel afraid to break the so called norm or stereotype and choose hours that aren't necessarily conventional running hours and stick to whichever is best for you.