Before you go out.....
If running alone, know your route, try to tell someone where you intend to run, and how long you may be. It's a good idea to take a mobile or money for a cab if you run into difficulty a long way from home or have an accident. If a female runner, try to run with others and always choose trusted well lit areas, and watch for holes in the pavement and obstacles around you like bollards and part hidden rails at pedestrian crossings.
Food and drink
If you are undertaking any new running regime, ensure you eat and drink sufficiently to get optimum nutrients and enough energy stored in your body to cope with the demands you put on it. Drink at least 2 litres of water a day, and strive to eat fresh fruit and vegetables to get antioxidants in your system to counteract damaging free radicals that are a bi product of vigorous exercise. It is also a good idea to eat a little more protein, and low g.i. complex carbohydrates (wholemeal pasta, brown rice, porridge, muesli, wholemeal bread) to regulate blood sugar and use as energy whilst on your runs.
Buy a bottle belt to carry water or a sports drink, these can be worn comfortably around the waist and are barely noticeable after a while. Taking a drink with you is only really advisable on runs over 30 minutes when starting out. On longer runs aim to sip every 10 to 20mins and don't wait to be thirsty before drinking. Cold weather with its dry air can lead to dehydration just as quick as warm weather, and a very small dip in hydration has a very big effect on the quality of your run and performance.
Aims
Not everyone wants to run the London Marathon, but in deciding to take up running it can be a good idea to set a goal or aim and enter a smaller but equally rewarding event such as the Tesco's 'Race for life' series of races or of course THE BLUEWATER 10K ON AUGUST 12TH. Entering a race and training with a group of friends will be both rewarding in terms of fitness gains, but it can be a life affirming and often lifestyle changing moment. Amaze your friends and family but above it all amaze yourself with what you can achieve. Running is not about the breaths you take but the moments it can take your breath away... see yourself on the finishing line and the medal in your hand. Reflect on how far you've come. Why not start today?
Rest
In our busy lives full of work, families, and commitments, its often impossible to enjoy any 'me' time. Surely we can all set aside 30 mins a day to get out and do something. 30 minutes of easy running will offer you so much more than another episode of Corrie or Eastenders.
When undertaking any new fitness regime, no matter how hard you go for it, adequate rest and recovery is vital. Listen to your body - nags and niggles are the bodies way of saying to take it easy and pull back a little. If you try to run or go to the gym whilst carrying an injury, you will often overcompensate by changing your natural 'gait' which can lead to secondary injuries as well as making the original problem worse!
Massage
Sports massage is a very usefull tool in counteracting any potential injuries that new runners on the block will almost certainly get. Even in the best shoes the body will naturally respond in time to a sudden increase in load and stress. The golden rule is listen to your body. Aches and pains are a sign that something is wrong. Shin splints and achy knees to varying degrees are just two of the joys awaiting the virgin runner! Ongoing sports massage is a great way of counteracting injury and nipping injuries in the bud. Massage encourages healing through enhanced circulation of blood supply, which is said to promote healing and clear out painful waste products lurking in the muscularture.
Sports massage and general relaxation massage is available in the on site clinic upstairs in SHERUNSHERUNS. Staffed by highly trained and experienced, friendly runners who are only happy to share any running related tips and information.
Lastly...
Smile, it will hurt a little at first... but it gets easier and better... and you will have more energy and confidence in the long run. As the poster says 'Impossible is nothing'.
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