Innehållsförteckning för Running for Beginners - 12th Ed från Running for Beginners - 12th Ed

Weight loss is a common motivator for new runners. The BMI calculation is often used as a guide to what is a healthy weight but, as we’ve already mentioned, it’s not perfect. The newer ABSI is somewhat better, as it also incorporates your waist circumference. It has been shown that holding weight around your waist (an ‘apple’ shape) is worse for your long-term health than storing it in your hips and thighs. Therefore, as well as monitoring your weight, you should keep track of your waist measurement too. In fact, take it further and take measurements from all over your body so that you can see where you are losing weight and toning up. Don’t become a slave to your scales. You may find that you lose weight slowly with…

1 EARLY MORNING Get up 30-45 minutes earlier than normal to fit in a run. Just remember how important warming up and cooling down is; don’t sacrifice this for ten extra minutes in bed! 2 LEAVE THE CAR BEHIND Drop the kids at school then run home, or run to or from work. This may require greater planning, ensuring you don’t end up carting your worldly goods around, but it will be worth it. 3 RUN WITH THE FAMILY Take your kids or dog out for a burst of fresh air. Getting the family involved means no one misses out, and brings you closer together. 4 LATE EVENING Not everyone is an early bird. After you’re home from work and the family is settled, venture out. Make sure you don’t go too…

While the basic principles of running remain the same, there are differences between men and women when it comes to running. From safety concerns to differences in body makeup, let’s start with some top tips for female eyes only! 1 Clear your mind Women are increasingly under a lot of stress to both hold down a full-time job and bring up a family. Running is a stress reliever and even better when with friends. Running in a group gives you all the chance to vent and chat while the time passes by quickly. 2 Safety aware Never run in dark, isolated areas; always pick well-lit areas in the evenings, or run in a group. Don’t use headphones when running in an isolated area, so that you’re fully aware of your surroundings and…

The one thing that you absolutely must have in order to start running is a pair of trainers. This is also the one vital piece of kit that we would urge you to invest in, because it will help your running from the outset. This doesn’t mean that you have to spend a fortune, but we would suggest that you get your feet checked at a running shop and buy from a suggested range of shoes – tell them your budget first so that you only see shoes that are appropriate. Also, don’t wear the same shoes that you do for walking, netball, the gym and so on, because these wear down in different ways, so you risk injury by running in them as well. Traditional shoes Running shoes traditionally…

When you first start running, it can be a bit overwhelming looking at all the gadgets and accessories that claim to be ‘must-haves’ for runners. While many of these are very useful, they are by no means essential. We explain a little more about the different accessories you might be considering, and what to look for. As you progress through your running journey, you might wish to invest in extra gadgets or accessories as you go. Running watches One thing you will see a lot of runners wearing is a running watch. You can get some great budget watches, right up to super smartwatches that are crammed full of running metrics. You can use your phone to track your runs (see more on this in the Apps section further on),…

When you start running for the first time, you are not expected to suddenly run full-pelt for three miles non-stop. In fact, it is much better to master the ‘walk/run’. Walking during a run is not showing weakness or a poor level of fitness. It is, in fact, the most sensible way to begin your running training. People assume that running is easy, and that all you do is start to run and continue for however long you want. How wrong they are, as there is much more to it! Running puts an enormous amount of pressure on your body, so when first starting out, you must be careful not to do any permanent damage by overworking your joints, bones and muscles. Adding walking to your running workout ensures that…

Getting your body hydrated and well nourished before as well as after a run is vital. Without the correct balance of nutrients, you won’t feel or perform at your best. When starting out as a runner, you should only need to make small alterations to your diet if you’re at a healthy average weight. If you’re overweight, then always speak to a doctor before commencing a weight-loss plan, but take on board what we advise in this book to see dramatic results and learn how to train safely. One of the most common things that we hear are people who have taken up running to lose weight, only to find that they are either losing very little or nothing, or have actually gained a pound or two. While there are…

When reading about foods that are suitable for runners, you will see a lot about ‘carb loading’ to increase energy. Carbohydrates provide the glucose that your body needs for energy, and runners will often increase the level of carb-heavy foods in their diet to improve their overall running performance. As a beginner to running, carbohydrates will only play a minimal role to your running and training. You don’t need to carb-load, because you will not be expelling excessive amounts of energy. It is, however, important to understand the benefits of eating the right carbs at the best times to avoid weight gain, and ensure you’re storing enough energy to get the most from each run and prevent you from feeling sluggish. Carbs come in good and bad varieties, as do all…

1 BETTER HYDRATION Low-calorie sports drinks that offer electrolytes can help you replace the fluid and salt lost when you sweat, just make sure to look at nutritional information. 2 ENERGY GELS For longer runs, gels are easy to carry to provide quick-release carbs for fuel without sitting in your stomach. 3 JELLY BEANS Sports Beans or plain jelly beans can give a quick energy hit on shorter runs when needed. And not to mention, they are tasty too! 4 RECOVERY SHAKE With the right blend of protein and carbs, this helps you to recover and repair muscles. Mix your own or buy ready-to-drink, bottled shakes. 5 REAL FOOD Try raw food or chia based foods on the run if you don’t like processed sports products.…

Aerobic This is an activity that needs oxygen, forcing the heart and lungs to work harder to meet the body’s needs. An aerobic workout is performed at a steady pace with controlled breathing. Anaerobic The opposite of aerobic, meaning ‘not requiring oxygen’. When you start introducing high-intensity speedwork, your body will learn to function without oxygen, pushing you to your limits, but increasing your fitness levels. Cross-training Any other aerobic exercise, such as swimming, cycling or using the cross-trainer, can complement running or as an alternative when injured. It literally means to train across more than one sport; triathletes are the ultimate cross-trainers. Easy/recovery run A slow-paced run that is designed to help recover from a harder session the day before. As a beginner, easy runs will make up the…

1 SESSION DATA This includes the intervals you ran, the time you ran for and the distance. You may wish to include your average pace, as this can be a good indication of improving fitness, but many people prefer not to focus on speed right now. 2 CONDITIONS The conditions of each run can have a big impact on your session. The weather probably has the most influence. When it’s cold, breathing can be affected; when it’s hot, you may overheat; when it’s windy, you face extra resistance, and so on. 3 TERRAIN Many of us stick to road running, but it pays to vary the surface you run on. Log whether you were on tarmac, the treadmill, grass or trails to better compare your runs. Also note how hilly the route was.…

Reduce the chance of injury by following our great advice, and say goodbye to long-term timeouts and interruption. Keep the warming up and cooling down routines you have already established for every run that you do, focusing on loosening up the hips, calves, quads and hamstrings. Warming up your body will limit the chance of pulling something, and cooling down will reduce the onset of aches and pains that can leave you sore and unable to train. Stretching out regularly or taking part in a yoga or Pilates class will increase your flexibility and improve your running in the long run. Paying attention to your body is a must; never push yourself too far. If you experience pain that doesn’t subside after a walk break and stretch, then end the…

1 NECK DOWN If you’re feeling unwell in any way other than a runny nose, then skip the run. Overexertion will only drain you of the last bits of energy your body has, which could be better used getting you well. Start running again only when you feel completely better. 2 SHARP PAIN If pain hits you hard and fast when running, stop immediately to rest it or it could turn into a more serious injury. Get home slowly and then RICE – rest, ice, compress and elevate – the injured area. Resume running only when you can walk and gently jog with no pain at all. 3 EXCESSIVE ACHES Running can ease off heavy, aching muscles making you feel as good as new, however if the aching doesn’t fade after your warm-up,…

We mention the importance of recovery throughout this book, as it is vital to becoming a successful runner. Even from when you go out for your first run, you need to be thinking about recovery. There are lots of different kinds of recovery you need to be aware of: rest days, active recovery and postinjury recovery. The first of these is something that we all need to be doing. Taking a set number of rest days every week is one of the easiest ways to prevent injury and overtraining. When you first start out running, we advise that you never run on consecutive days. You can cross-train on days after a run, but make sure that at least twice a week you rest completely. This enables your body to heal…

Running can be quite a solitary sport, but the running community as a whole is thriving. Running clubs are a great way to meet fellow runners and make new friends, and there is bound to be at least one club near you. However, you might not be able to commit to a running club, or you might not feel ready to go out running with others, so luckily there is a huge online running presence too. There are a lot of benefits to being part of an online running community. When you are first starting out, you are likely to have a lot of questions and it is good to have someone to ask. If you are injured, then knowing that there are fellow runners who will guide you through…

Out of all cardio workouts, running is one of the most beneficial if you’re aiming to lose weight. The first step is to take a good look at your diet. To lose weight, you ideally need to burn more calories than you have put away during a day. The recommended daily calorie count for women is 2,000 and 2,500 for a male. This is what you will see on food packaging, however it’s not that simple. Everyone has a personal ‘Basal Metabolic Rate (BMR)’, which is the amount of calories your body needs to function day to day if you do absolutely nothing. Your BMR decreases as you age, so if you change nothing about your diet or exercise routine, you will naturally gain weight as you get older. Your…

When it comes to running your first race, preparation really is key. The more you can think about in advance, the smoother the morning of your race will go. The only thing that you want to be worrying about is getting through the race itself. Preparation starts from as soon as you book your event. When you know where the start location is and the time, begin thinking about how you are going to get there. If you are going to be driving, then check the parking arrangements – parking might be a short walk away and could get very busy. If you are using public transport, then check timetables and always go for an earlier bus or train than you need to, to build in time in case things…

Any form of physical exercise will help to improve both your physical and emotional wellbeing when performed on a regular basis. Having made the decision to start running regularly, it pays to know exactly what good you are doing for your mind and body, as this will help you to stay motivated and ensure your long-term fitness. Running is the perfect sport to take up, whatever your reasons for doing so. It is cheap and easy to get started; all you need are some sports gear and a pair of trainers, and the world is your oyster. You can start running at any time, anywhere; alone or with friends; with the dog and over the fields; on the road or around the park. It fits into your daily schedule no…

Running releases endorphins, the ‘feel good’ chemicals, so it is no wonder that exercise is often prescribed by doctors to help manage common mental health issues, such as stress, anxiety, insomnia and depression. These chemicals include dopamine and serotonin, both of which have the effect of raising your mood and making you feel generally happier. Running can help to improve self-esteem, body image perception and feelings of isolation, as well as helping to relieve stressful thinking, which in turn leads to better sleep. As well as the chemical reactions caused by running, having a goal in mind helps you to focus on something positive and you can work towards this, which helps with motivation and a sense of purpose. It is important to note that exercise is not a ‘cure’…

Congratulations, you have made the decision to start running! That’s the hard part over and done with. It’s tempting to get straight out and start running today, but there are a few things that you need to bear in mind first, as we will show you here. 01 Start slowly It can be hard to rein in your enthusiasm when you first start running, but it pays to start out slowly, whatever your current level of fitness. Running exerts a lot of impact and stress on your body, and if it is not prepared for it, you may suffer from injury and/or a lack of motivation. Don’t feel that you have to give all or nothing; just imagine yourself three months down the line, fitter, healthier and happier. Take the time…

Running safely seems like an obvious thing for us to tell you, but you would be surprised by how many runners don’t take their personal safety seriously enough. When trying to fit running in to your hectic schedules, filled with work, school runs, family and social commitments, you might find yourself having to get up at the crack of dawn or venturing out late in the evening. When these instances crop up, always be aware of what route you will be taking and let someone know where you are going. Many of our favourite running routes are either not well lit or have intermittent street lights, so make sure you are dressed to be seen. This involves picking running gear in bright colours where possible and with reflective strips on…

Male runners have just as much to contend with as female runners, and some very gender-specific problems and concerns. These tips should help you to address the most common queries and issues, so you can get on with the simple act of running. 1 Limit competitiveness Men can be competitive, with themselves and in peer groups. We’ve probably all met that person who claims that they could just turn up and run a half marathon without training. Gaining running strength means consistency, and a slow, steady build up. It’s the best way to get stronger and stay uninjured. Focus on yourself and your training, and you will be reaping the rewards soon enough. 2 Unintended weight loss When you start running, you might find that you begin to lose weight and…

When you first start running, you’ll probably run in whatever you have to hand. However, there is a wealth of clothing designed for running, and many garments have certain properties that can help make your run a little more comfortable. You certainly don’t need to buy everything or spend a lot of money when you’re new to running, but a basic capsule collection of running clothing is a good investment. Clothing that isn’t designed for high-impact movement can contribute to overheating or chafing, which isn’t pleasant and could tarnish your running experience. Here we’ll run through the different types of running clothing you can get and their various benefits. Start with a good base What you wear under your running kit is a good place to start. For women, a…

Running is a safe sport, but that doesn’t mean that accidents can’t happen. You might get injured while out, for example, or find yourself in a situation where you don’t feel safe. It is worth planning for this. First, make sure that you have some form of ID on you. This can be on your phone, but it is better to have it on your person to make it easy to find. You can buy running ID bands that have your emergency contact on, and also any relevant medical information. You should always tell someone where you are running, but it can help to have a tracking app on your phone that feeds live location information to a chosen contact. Also consider an app like what3words, which makes it easy…

Running can be simple: one foot in front of the other, and repeat. But there is a ‘right’ way to run. On the right-hand page is the most biomechanically correct posture, reducing impact on your joints and ensuring you are projecting the maximum energy possible into each step. Getting assessed in a specialised running shop and being paired up with the right trainers for you should correct the way your feet and ankles move when running, but there is more to consider than just your feet. An incorrect running posture can lead to injury, and you will struggle to feel relaxed and natural when out for a run. You want running to be as easy and as enjoyable as possible to motivate you to keep going out time and again.…

Running is the only sport that can be done anywhere, on any surface. The key is finding a route and terrain you’re happy running on, and one that provides you with the best workout. For those new to running, you might find tarmac too much of a shock to your body. It has no give to it, and the relentless beating down with your feet can lead to injury that no amount of shoe cushioning can compensate for. Running on softer ground is kinder to your joints, but is harder work, requiring greater effort, which your body may not be able to give straight away. The solution is to try out a variety and see what suits you best, and what is accessible to you so that you can realistically fit…

BREAKFAST SCRAMBLED EGG ON TOAST Scrambled egg whites on wholemeal bread. For an extra hit of protein and good fats, try adding some smoked salmon or avocado on top. CEREAL Low-fat energy-boosting cereals, such as porridge, muesli or granola. Always served with skimmed milk, add berries on top to sweeten them up and contribute towards your five-a-day. CEREAL BARS Make homemade healthy cereal bars, protein bars or banana bread that will last you all week. Be cautious of your ingredients; use wholemeal flour and watch the sugar. LUNCH TUNA NIÇOISE SALAD Made from half a tin of tuna, a hard-boiled egg, green beans and salad leaves with anchovies or olives, balsamic vinegar or low-calorie salad dressing if needed. CHICKEN WRAP Easy to pack for work or travel, the wrap is…

1 BREAKFAST Porridge is the runner’s choice, but you could try homemade granola or wholemeal toast. Add a sliced banana for extra energy. 2 EVENING MEAL Grilled chicken or baked fish mixed with vegetables, such as broccoli and green beans, with brown rice, quinoa, wholemeal pasta, or sweet potato on the side. 3 PASTA Great for lunch or dinner, always pick wholewheat, brown pastas. Pasta isn’t ideal for weight loss, but stick to tomato-based sauces to avoid excess calories. Pick your additions wisely; bulk up your pasta dish with veggies and skip on extra cheese or bacon. 4 ENERGY BARS AND DRINKS Make your own energy bars with oats, dried fruit and honey. A sports drink can be made from fruit juice, water and a pinch of salt. 5 SNACKING…

DAY TO DAY COCONUT WATER Use as an alternative to water for some drinks on exercise days. It’s naturally hydrating and replenishes electrolytes. It’s also high in both potassium and magnesium, which are key nutrients. FISH OIL SUPPLEMENT If you don’t eat enough healthy fats – such as avocado, fish, nuts, olive oil – then consider a supplement as it can help your system function more effectively. PROTEIN SNACKS You can get high-protein sports food for everyday, including popcorn, bars, drinks and more. If you are looking to build muscle, then these can be of benefit, but still consider them as treats. PRE-WORKOUT PROTEIN FLAPJACK This gives you a good balance of protein and carbs, to help fuel your run, and is perfect if you don’t have time for a…

When it comes to running, one of the most common questions that new runners ask is whether they are better off running outside or in the gym. Often, this will come down to personal preference, but there are genuine pros and cons to both approaches. The gym offers a cosy, warm environment, which is especially tempting in the cold, winter months. The treadmill also offers a softer running surface, which means that it can be better for preventing injury. Because of the speed controls, the treadmill makes it easy to gauge progress, and the built-in heart monitors ensure you’re not working above your ability. However, being a machine, a treadmill doesn’t replicate the road-running experience, which can be a problem if you are working towards an event that is outdoors.…

Week 1 Be clear on your ‘why’! Time to lace up those trainers and start moving! In these early weeks, you may wonder how on earth you are going to run 5K in just ten weeks’ time, but trust the plan. The week starts with a five-minute warm-up, and this is a perfect time to consider why you are doing this. Is your motivation to get healthier or back to fitness? To set a good example? Tone up? Meet new people? Prioritise factors like health and fitness over weight loss at this stage, as health is more than just a number on your scales. Use the warm-up as an opportunity to go somewhere quiet, where you feel safe and alone. Pick a time of day that suits you, your family…

When you first start running, it pays to put time aside for cross-training, which means doing other types of exercise to complement your running routine. Cross-training prevents you from overworking the same muscles every time you work out, and is also perfect for helping to build up stamina. It ensures that you work on parts of your body other than your legs, which is great for upping weight loss, and ensuring a balanced, well-formed physique. Once or twice a week, swap the road for the gym and try out some of the equipment available. The cross-trainer is a runner’s friend, thanks to the fact that you can work your entire body. Many runners use the cross-trainer as a way of rehabilitating after an injury, or for logging longer distances to…

Returning to running after an injury is a slow and steady process. Jumping straight back in to your training programme will most likely result in the problem reoccurring, or even getting worse, sidelining you for longer. When injured, you can continue with other low-impact forms of exercise, such as swimming, cycling, rowing or cross-training, as long as it doesn’t hurt the area in question. Ideally, you should leave the area for at least a week and always wait for the swelling to subside before recommencing a training programme. It is vital to use your common sense and listen to your body. Once the pain begins to ease off and you feel almost back to normal, keep cross-training for an extra week to ensure that everything is healed. It can be…

MUSCLE SORENESS You have to expect a certain level of aching after a good run, but if you’re taking longer to get over soreness, your body may be struggling to keep up with the demands. Also, if you keep running with an injury, it will take longer to heal. CATCHING A COLD If you are overexerting your body, then you are putting a lot of pressure on your immune system and this could result in more frequent colds. Taking time out to relax will help your body to fight off these common bugs. Don’t continue to exercise when you’re really not well. LOSS OF APPETITE You need to eat to recover from your running sessions, but if you don’t fancy that plate of food in front of you, then you…

1 PROTEIN Protein is crucial in helping to repair muscles and strengthen them. You can find it in chicken, fish and nuts, or try protein shakes after a run. 2 CALCIUM Calcium-rich foods help to build strong bones, which is an essential asset when running with all that impact being forced through your body. 3 VITAMINS & MINERALS Iron helps to build blood; zinc helps to heal wounds; and vitamin C builds a strong immune system. Ensure you get a good variety in your daily diet. 4 GOOD FATS Make sure you include sources of Omega 3 in your diet, including flaxseed, tofu, fish and walnuts, for example. Your muscles use these for energy. 5 CARBOHYDRATES Complex carbs, like brown rice and wholemeal pasta, give you slow-release energy to help refuel after a run. Try…

Once you have reached your 5K goal, the next logical distance to take on is the 10K. We stick to judging distances by kilometres still at this stage, as thinking in miles (6.2) always seems far more daunting. Reaching the 5K distance is tough, but getting to this goal is the hardest part. Once you know you can run non-stop for 30-40 minutes you can increase your weekly milage slowly but surely to get up to that magical onehour-plus mark, which will equate to a 10K. By now your body is used to the motion of running, the pounding and exertion is familiar, so you will find that increasing the distance will seem easier than you think. Taking it slow and steady is the key, then once you know you…

Whether you are running a 5K or a marathon, the issue of pacing yourself is just as important. Start too fast and you could find yourself burning out before you even reach the halfway mark, leading to a loss of motivation and a need to slow right down. It’s so easy to do – when that gun goes off, we instinctively push forward with the rest of the crowd, keeping up with those around us. However, that means that you are forcing yourself to run at someone else’s pace, not your own. The problem with this is that, while it might feel good at first, you will inevitably slow down over the course of the race and start to struggle. “You will soon start to feel each pace you run…

1 SET UP A URL This has to be the quickest and easiest way to raise money for your cause. People are sent a link and they can donate whatever they like using their debit card and leave you a note at the same time. You can personalise your page with photos and details, as well as set up an automated thank you email for donations. 2 HOST A QUIZ NIGHT This is a relatively easy event to set up. Ask your local pub if you can borrow the mic for a night and ask anyone who wants to play to pay a small fee. You can also pass around a collection pot for further donations. You could alternatively hijack a current pub quiz event and ask the organisers to give the…

As running has grown in popularity over the past few years, so has the number of events that incorporate it. There are loads of different sporting races out there that cater for people of all abilities, so now that you can run, there’s nothing stopping you from trying something a bit different too. Here we run down the very best multi-activity events and types of runs with a difference, so that you can be encouraged to try something a little bit unusual with your running and have even more fun while getting fit. Trail running Trail running is a sport unto itself, and it is increasing in popularity year on year. Distances are similar to standard road races, but the difficulty can vary massively. A beginner’s trail race might use…

1. Tough Mudder (worldwide) www.toughmudder.co.uk www.toughmudder.com www.toughmudder.com.au Tough Mudder is certainly not for the faint-hearted. With a variety of distances and hardcore obstacles, each race is designed to push you to your limits. Events do sell out, so if you are interested you need to book your place fast! 2. The Color Run (worldwide) www.thecolorrun.co.uk www.thecolorrun.com www.thecolorrun.com.au This is a 5K, un-timed race that celebrates ‘healthiness, happiness and individuality’. Events take place all over the world, including the UK, the US and Australia, and there are various locations. The main draw about the race is that you start off wearing white, but at the end you are covered from head to toe in multicoloured powder! 3. Zombie Evacuation Race (UK) www.zombieevacuation.com Essentially this is a 5K or 10K trail race,…

HEALTHY HEART Running, as with any form of regular exercise, helps to maintain a lower blood pressure. The exercise increases the heart rate and blood flow, which makes arteries expand and contract more vigorously. This keeps them more ‘elastic’, which is what helps to lower blood pressure. The heart is a muscle like any other, so regularly working it will keep it healthier, therefore reducing the risk of things like heart disease. LUNG CAPACITY Lungs are worked hard when running and they benefit from the additional exercise, helping to strengthen them and increase their capacity. This means that the more you work your lungs, the less out of breath you will feel. This can help prevent breathing problems as you get older. If you are asthmatic, increasing your lung capacity…

The first thing you must do before embarking on running as a lifestyle choice is speak to a healthcare professional to make sure you are relatively fit and healthy, and fully equipped with the best advice. Running puts a lot of pressure on your body, and is physically demanding, especially when you’re just starting out, so be aware of any niggling pains that crop up. If you have any health conditions that may affect your running, such as pregnancy, being overweight or underweight, heart troubles, high blood pressure or diabetes, speak to your GP for advice before embarking on a training programme. Devising a running training plan will differ depending on your reasons for running. The biggest motivation is weight loss, and choosing a training plan suited to your physical…

Taking up any new hobby means that you’ll need to find some time to do it in your no-doubt already busy schedule. If it starts becoming too hard to fit in, then you will skip runs and ultimately quit – which you will regret. It may already be a tough juggling act to achieve the perfect balance of work and play, but try not to look at running as a chore, or something you ‘have’ to do. Cleverly incorporating it into your daily life will mean it can be a relaxing, peaceful time spent on your own or with a group of like-minded running folk. When to run You might see running as a way to lose weight, for example, but it is also a great stress reliever. To ensure…

As a new runner, it can be overwhelming to see the sheer number of clothing, trainers and gadgets being pushed at runners. However, one of the joys of running, is that you can get started with just a few essentials, making it a cheap and accessible sport. The most important item you will need, and should justify spending a bit of money on, is trainers. A decent high-quality pair of specially designed running shoes will last you a few hundred miles and make sure you are running safely without the risk of injury. When embarking on a new hobby, don’t rush out and waste money on high-end articles that you just won’t need. Buying a few essential pieces will encourage you to go out running in your new togs, but…

You will need some way of carrying your accessories with you. You can buy all manner of belts, bags and carriers for running. Some people like to start with an arm strap, which holds a phone, bank card and key too. These are handy to access things easily. A waist belt is also a common option – check the size you need and make sure that it fits around your waist without bouncing. One with zipped pockets is handy for valuables, and seamless fabric belts tend to rub less. Some will also hold water bottles, which is handy for longer runs when you need to carry fluids. If you start doing really long runs, you may at some point need to upgrade to a running backpack, which carries all kinds…

Warming up your muscles before a workout is essential to staying a happy, healthy runner. Before partaking in any form of physical activity, you should always remember to limber up. If you rush into a workout, it’s likely that you will pull a muscle, and without an adequate cooling-off time it will take longer to repair itself. No more than ten minutes is required for a beginner to stretch all of the appropriate areas, but when planning your weekly workouts, always factor this time in, both for warming up and cooling down. If you forget, you’ll soon notice when you wake up the next day with sore, aching muscles. Dynamic stretches are considered to be more effective than static ones, as they loosen everything up, removing stiffness quicker. Even after…

WHOLEGRAINS Pastas, cereals and bread are full of carbs and fibre. EGGS Protein-rich, helping the body to repair. BEANS, LENTILS AND QUINOA High in protein and fibre. FISH A great protein source; salmon is a great variety, full of good fatty acids. SWEET POTATOES Rich in vitamins, but also carb-heavy, they taste great mashed or roasted. YOGHURTS Choose a plain, low-fat option, which is calcium-rich and helps sensitive stomachs. Avoid fancy diet yoghurts, which are high in sugar and additives. BANANAS A brilliant source of carbs and potassium, and good to eat before or after a run. PEANUT BUTTER Choose a peanut butter that consists of at least 95% peanuts, rather than ‘peanut butter spread’, which is full of additives and sugar, and misses out on all the high-protein goodness.…

1 CARROT STICKS Combine these with 1tsp of peanut butter or some low-fat hummus for a little extra enjoyment and protein from your snacks. 2 BANANAS Perfect at any time of day, before or after a run. They also contain high levels of carbohydrates and potassium, both of which are vital to runners of all levels. 3 FRESH FRUIT Cut up into a fruit salad, with some fat-free natural yogurt to add sweetness, blueberries and raspberries are especially good for you, and easy to snack on wherever you are. 4 RYE CRACKERS An excellent low-calorie, high-fibre snack and even better with some added protein-rich peanut butter. 5 DRIED FRUIT AND NUTS Eat in moderation, as nuts are high in (good) fats, but in small portions they’re the perfect runner’s snack…

When you are first starting out in running, it can be easy to get caught up in the massive range of products designed to help you run faster, recover better or lose weight. Traditional sports products include drinks and gels, and this is what you will most often see at races (at half marathon and above, they are usually provided on the route). We mentioned on the previous page that you should avoid sports drinks unless you are planning on running for over an hour. This is because at this stage they offer little benefit over water when it comes to hydration, and as long as you eat properly during the day, before and after your workout, then you shouldn’t need fuel. They can undo some of your hard work…

As a new runner, you can easily go out and just run three times a week and get a lot fitter. But if your goals are to run further or faster, or to enter a race, then there are other types of training that will help you to meet these goals, as well as give your fitness and weight loss an extra boost. Over these six pages, we will look at the many different types of training that you can fit into your routine. Slow and steady When you first start running, all of your runs will be of the slow and steady variety, which is great for building up your endurance and getting your body used to the motions of running. But the slow, steady run is a staple…

Interval running is a type of training that incorporates short periods of high-intensity running into your workouts. These bursts of energy should be at maximum exertion, leaving you short of breath and thoroughly exhausted by the end of the session. These periods of high-intensive exercise are most effective when they remain short and are paced out with recovery breaks of light jogging or walking. The recovery periods are designed to lower your heart rate slightly and let your breath return to a more normal pace. Training in this way builds up your cardiovascular system, which will improve stamina and your overall level of fitness. Elevating your heart rate over a short space of time then letting it recover will teach your lungs to perform to their best and, over time,…

As you move through couch to 5K, there will be times when you want to give up, especially when you reach a week in your programme where there is a jump in the time you are running for. It’s not unusual in any couch to 5K programme to have to repeat a session, miss a session or not quite manage to complete a session. This doesn’t equal failure. What is important is to understand why you might be struggling, and find the motivation necessary to continue. It’s important to remember how far you have come since week one, and this is where keeping a track of your progress comes in useful. Get started with tracking From the very first session in week one, get into the habit of writing down…

Running puts an enormous amount of pressure on your body, and knowing what aches and pains mean and when you need to rest is vital. Suffering an injury could have you sitting on the sidelines for days, weeks or months, and if not treated properly, could lead to recurring issues further down the line. Warming up and cooling down should eliminate the most common pulls and aches, but suffering a proper injury will be down to your body’s biomechanical setup, leading to incorrect running style, training on the wrong surfaces or simply bad trainers. We can’t stress enough the importance of purchasing proper running trainers. They are worth every penny, but make sure you visit a specialist running or sports shop to get your knees and feet assessed. They won’t…

When you first start out running, your enthusiasm can lead you to create a schedule that is overly ambitious – and while we always applaud enthusiasm, overtraining can become a real problem and one that can have long-term consequences. Wyour enthusiasm can lead you to create a schedule that is overly ambitious – and while we always applaud enthusiasm, overtraining can become a real problem and one that can have long-term consequences. We have compiled a list of the most common signs of overtraining in our boxout and if you can tick more than a couple of these, it’s a sign that you need to cut back. If you are constantly sore, exhausted and ill, then you’re not going to find the willpower to go out for another run. And…

It can be hard to stay motivated when you are on a training plan and this can lead to you missing essential sessions. This is especially the case when it comes to the cold, winter months. If the weather turns too bad, it can be hard to motivate yourself to head out in the rain, and if snow forces you inside, then the treadmill can drain your will to run pretty fast. Luckily, we have some tried and tested motivational tricks that will ensure you keep running all year around. Run with a group Running is an individual pursuit, and while this has a myriad of benefits, you only have yourself to rely on when it comes to motivation. If you can, ask a friend to run with you, as…

The majority of races that you will enter will be first-come first-served, meaning that as long as you sign up early enough, you will get a place. Some even allow entry on the day if they have not filled up. But really big events, notably popular marathons and half marathons, are oversubscribed year on year, so to keep things fair the places are allocated via a ballot. You sign up within a set time period, often having to pay up front, but not always. You will then be told if you have a place once the ballot has been drawn. It can be a difficult, long wait, especially if you have your heart set on the particular event, but it is best not to get your hopes up and come…

If you have been following the plans in this book, you will hopefully have achieved your first 5K and 10K race goals. Once you are comfortable running both these distances, then it is only natural to start looking forward once again. While there is an increasing number of 10-mile races these days, the most popular distance up from a 10K is the half-marathon. This is a huge step in comparison from 5K to 10K. You are more than doubling the distance to 13.1 miles (or 21K if you prefer). The half-marathon is perfectly achievable for anyone, but as with any distance, the right training is needed to ensure that you hit the start line feeling fit and ready to run. In the last two plans, we have been working on…