Grab Your Trainers And Begin

24/12/2010 14:34 | Updated 22 May 2015

Are you ready to get body-moving after months of pre-Christmas hibernating and boozing? Are you ready to kick-start a brand new fitness regime and work your way to a better body shape?

Running is the best way to do it. You'll lose weight , you'll up your fitness levels and best of all you'll get those endorphins pumping so you'll feel fantastic. Think it's time to dust off those trainers and head outside...,feedConfig,localizationConfig,entry&id=967576&pid=967575&uts=1293024653

Running tips for beginners

Start walking for an amount of time that feels comfortable - anywhere from 10 to 30 minutes.

Once you can walk for 30 minutes easily, sprinkle one to two-minute running intervals into your walking. As time goes on, make the running intervals longer, until you are running for 30 minutes straight.

Whatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of eight weeks.

Allow at least a day between runs when you begin and if in doubt, slow down. Remember, you should always be able to hold a conversation while you run.

Running tips for beginners

The 'wet foot test' will determine your pronation (the roll of your foot which acts as a shock absorber) which will help you choose the right athletic shoe.

Leave a damp barefoot print on a tiled floor - if you see almost the whole sole of your foot your feet are prone to over-pronation.

If you see a narrow band between the forefoot and the heel, you're prone to under-pronation. Specific trainers are available to compensate for these conditions.

Running tips for beginners

It's best to visit a sports shop and try a number of shoes for fit and comfort. A trained assistant can also help you make the right choice for the kind of terrain you'll be running on.

To get started, here's our top five running shoes: Best for stability: Brooks Adrenaline GTS 6. Best for cushioning: Saucony Grid Trigon 3 Ride. Best for gait correction: Asics Gel Kinsei. Best for comfort: New Balance 1060. Best for speed: Nike Air Zoom Vomero.

Running tips for beginners

A well-fitting sports bra is essential to help prevent back ache and prevent runners' nipple. Go to a high street chain, such as Marks and Spencer, and ask for a free fitting.

To get started, here are our top three sports bras: Panache Hi-Impact bra: comfy straps, no chafing, excellent, no-bounce support. Enell Sports Bra: excellent no-bounce support for fuller ladies. Sportjock Action Sportbra Coolmax: long lasting, temperature control, comfortable, available in a range of colours.

Running tips for beginners

Choosing the right running shoes and sports bra will only help you to avoid injury in part.

The most important advice to follow is to make sure you abide by a strict and lengthy warm-up and warm-down routine.

Stretching muscles will gently promote flexibility, help prevent twists and sprains as well as ensuring you get the most out of your run.

Running tips for beginners

Side stitches are common among beginners because the abdomen is not used to the jostling that running causes.

Most runners find that stitches go away as fitness increases. Also, don't eat any solid foods in the hour before you run.

When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle which is usually where a cramp occurs.

Running tips for beginners

The beauty of running is that once you've got a pair of running shoes you really don't need anything else and you can be out trotting in no time!

However, if you're a fan of gadgets and gizmos invest in a good digital pedometer to track your steps, the calories you're burning and the progress you're making.

Studies show that listening to high energy music as you exercise can help boost your performance. Add some good up-beat dance tracks to your iPod and keep on running!

Running tips for beginners

A treadmill 'pulls' the ground underneath your feet, and you don't meet any wind resistance, which makes running somewhat easier.

Many treadmills are padded, making them a good option if you're carrying a few extra pounds or are injury-prone and want to decrease impact.

To better simulate the effort of outdoor running, you can always set your treadmill at a one per cent incline or set a programme with varied terrain.

Running tips for beginners

Eat carbohydrate-rich foods before and after your workout. The activity speeds metabolism and aids weight loss. Endurance sports such as running are best for weight loss as they tone muscles without adding bulk.

Aim to eat within two hours of exercising so that any carbohydrate is used to refill stores of glycogen, a type of starch, stored in the liver as a source of energy.

Depending on certain factors, such as weight and level of fitness, you will be able to burn around 300 calories during a fairly pacey 30 minute run.

Running tips for beginners

Unfortunately, it's not enough to just pound the streets - you need to have a good balance in your training of solid, steady running mixed with faster bursts.

These up-tempo runs consist of interval training, whereby you differ your speed within a run.

Start off with eight three-minute very fast paced runs with one minute's brisk walk in between each. This allows you to recover but stops your heart rate dropping.

Follow this advice and you should see a vast improvement in your fitness in no time!

Running tips for beginners


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