- Before you start make sure you have good runners and if necessary get some insoles moulded to your foot shape for extra arch support. It makes all the difference.
- Starting off with small runs and gradually increasing your distance will have you reaching goals steadily and surely.
It’s important to include rest days in your training schedule to give your muscles time to recover. Overtraining increases the risk of injury.
- Make training dates with a running buddy.
- You’re less likely to fall off the training wagon if someone is waiting for you.
- Stretching before and after your run is crucial. Dynamic (moving) stretches such as lunges and leg swings before you run will open-up your range of movement and reduce risk of injury, while going slowly through a proper series of static stretches afterwards will mean you won’t be stiff and sore the next day.
- You should be training at a pace that you can still talk at, another good reason for a running buddy. Talking also helps to regulate your breathing.
- Running uphill really helps strengthen your calves, hamstrings and glutes; just lean slightly forward and use your arms more to give you extra propulsion.