Walk and you can run...

I was asked a question a few weeks ago whilst teaching (and not fitness at the time!). My student said 'How do I learn to run?' I could have answered in a jokey manner but I knew that she was serious and wanted to use running to help her get fitter and so she could complete the 'Race for Life' with her daughters so, here are some of the things that we talked about;

If you are a total beginner and have not run since school or you are a 'heavier' runner or if you are returning to training after a break, then you need to start slowly so that you don't get injured or disheartened and simply give up.

Walk/Run intervals

Don't let anyone tell you that walking is cheating – my ultra-running friends (who run more than the marathon distance of 26.2 miles when they race) use walk/run intervals to complete their amazing race distances.

Tell the 'walking is cheating' gang to, as the kids say, 'get over themselves'. Ignore them and move on. I'm almost evangelical about running and I get upset by anyone who thinks like that. I firmly believe in the walk/run approach for my clients and beginners at my local running club.

So how do walk/run intervals work then?

On a simple level – you run a bit then you walk a bit to rest and get your breath back. To give it some structure, a total beginners interval could start by walking for 5 minutes to warm-up your muscles then run for 1 minute and walk for 1, for up to 5 times ending with a 5 minute cool down walk before stretching out.

Once you can do this easily start increasing the running time whilst holding the walk at 1 minute or increase the number of times you run 1, walk 1. There are lots of ways to increase the difficulty of the intervals, feel free to contact me for information and advice.

If this is too easy for you, you could begin with a longer running interval.

From the perspective of learning to run, this method can get you started and completing reasonable distances quickly. As you're not trying to go too far, or too fast too soon, you should not be getting frustrated or disheartened.

For instance: My husband went from non-runner to completing a half marathon (13.1 miles) via the walk/run method in a few months. He started with the 1 minute/1 minute intervals as above and each week increased his running time until he ran the race as 5 minute/1 minute intervals. He did this with only 3 runs each week – 2 short and 1 long.

Join a local club

Running clubs are very supportive and many have a beginners section. They are a great way to get to know other runners and learn more about your new sport.

Don't be frightened to pop along to a few local clubs to meet the people and run with them to see if you like them. You should not need to join straight away, try a run or two with your chosen club before committing. I tried out two clubs including a ladies only one before settling for my local friendly mixed group.

Being part of a club means having someone to run with at least once a week other benefits might include; sharing lifts to races, social events and group holidays.

Get the gear

A great thing about running is that it can be done without requiring lots of expensive equipment. However, once you start to run more than a few miles per week I would strongly advise you to get a properly fitted pair of shoes from a proper running shop – please, please, please don't get your first pair from a 'discount' sports shop as your are unlikely to get good advice.

The right shoes can make the difference between enjoying the sport or getting injured all of the time. Find out the type of shoes that you need to suit the way you run, they may not be cheap but you won't regret it. Be cheeky and ask for a discount in the shop (my local shop gives my clients 10%) – if they won't oblige you can always buy your next pair of the same type on-line!

Ladies, in addition to good shoes, you have another key piece of kit to consider. You will need a decent running bra. Go and get measured to ensure that you get the proper size and fit. If you fail to do this you will not have adequate support and this could cause discomfort.

Enjoy your sport

There are very few places that you can't run, it can be done in any weather too!

See you out there soon!