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Tips for starting out running

Last Updated: 19 January 2019








Tips for starting out running

With the new year just around the corner, 2018 may be the year you decide to sign up for a run – whether you go for a 5k, a half marathon or even the full 42.2km!

If you’re starting out and dusting off your sneakers, here are a few tips for getting into the swing of things quickly and safely.


1. All the gear

You may want to look like a seasoned pro rather than a newbie in the gym, but using the same old trainers you’ve had since high school won’t do you any favours. The first most important step when you’re starting out running is to get a good pair of running shoes. Go to a specialist running shop where they’ll be able to analyse your gait (running style) and advise on the best shoes for you. 

It's amazing how far new workout gear can take you when you're trying to get energised. If you're feeling energised and motivated, the rest will soon follow.


2. Set realistic goals

The most common reason that new runners get injured is because they’re over ambitious. Aiming to run for an hour when you’ve not run since your school cross-country is setting yourself up for a fall. Start small and gradually build up. You’ll be the one laughing when in April you’re hitting your starting line injury-free and raring to go.


3. Be safe

This is particularly important when weather conditions are harsh – dress in brightly coloured, weather suitable clothes and avoid running with headphones if you’re running alone (especially at night) or near busy roads. Always take enough liquid with you and carry some spare change and a mobile phone in case of any emergency.


Written by Ruth Tongue

(MSc Nutrition)

Goals & motivation
Weight loss
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