New runners

Top 10 tips

1. If you want to start running... walk

   Aim for a good level of fitness and a healthy body weight before you start a running programme. Brisk continuous walking for 60 minutes three times a week is a great way to start. Slowly start mixing up your walk with jogging as you feel more confident. It's also important to include other cardiovascular exercise such as riding a bike, taking a swim or using a cross trainer.

2. Start running injury free

   It's estimated that over half of all recreational runners develop an injury at least once a year, and these injuries nearly always affect the lower limbs. Overuse injuries and poor body movement (biomechanics) are common causes, as is a previous injury or fall. If you have an unresolved injury, it's important to see a physiotherapist or sports medicine doctor.

3. Warming up and cooling down may save you time in the long run

   Give yourself time to warm up and cool down before and after your run. Warming up allows time for your body to prepare mentally and physically for the exercise you're about to do. A good warm up should include cardiovascular activity followed by stretching. This increases the blood flow to your muscles, improves flexibility and muscle preparation. Cooling down after your run helps to reduce muscle soreness and stiffness.

4. Equipped to run?

   Running is a very convenient exercise because it doesn't require much equipment. However, a decent pair of running shoes is essential. Each runner is different and the type of shoe you need will depend on your biomechanical and training needs. When buying a new pair of trainers, go to a specialist running shop where the assistants can review your running style on a treadmill and discuss your training to find the best shoe for you. It's important to change your running shoes every 500 miles or each year (whichever comes soonest). Otherwise the support and shock absorbers weaken putting you at risk of injury. Other equipment you may need includes good quality running socks to prevent blisters, a well-fitting sports bra, and appropriate breathable clothing for running in the summer and visible water-proof clothing for the winter.

5. Plan your run and do your homework

   Make sure you research your running event and training requirements, see Bupa's training programmes. Choose one training guide and stick to it, but be prepared to modify it if you get an injury. Try joining a running club or run with friends to share knowledge, advice and support one another. Start a training log by recording your runs and time, as well as information on your mileage. Read more tips on keeping motivated.

6. Recovery and overtraining

   You get stronger and fitter during your recovery not your actual run. Make sure recovery is built into your training plan. You should include recovery periods during every session, between sessions, between training blocks and after your running event. Keep your training consistent as per your schedule, don't play 'catch up' with your mileage or overtrain. Also don't increase your mileage too quickly – follow the 10% rule. Don't increase your weekly mileage by more than 10 percent or increase the distance of your long run by more than 10 percent per week. Finally, don't try to run two 'hard sessions' back to back.

7. Core stability

   Core stability is the ability to control and stabilise your spine, pelvis and shoulders allowing your limbs to work more efficiently. Strengthening your core muscles is essential for running and can not only maximise your performance but also reduce your risk of injury. Maintaining good posture while running can also help to protect your skeleton.

8. Strength training

   It is important to strengthen the muscles that perform most of the work when you're running. This will help to maximise your performance and reduce the risk of injury. The most important muscles to strengthen are those in your buttocks (gluteals), thighs (quadriceps), hamstrings, calves and trunk.

9. Fluid intake and nutrition

   Runners must be well hydrated to maximize their performance. You will need to adjust your water intake depending on the weather conditions. Exercising when dehydrated can increase the likelihood of developing an overuse injury as your body tissues don't absorb the stresses as well. It's also important to maintain a healthy, balanced diet. Ensuring you have enough energy is important, otherwise you may develop muscle fatigue increasing your likelihood of muscle strain.

10. Listen to your body

    Listen to your body by incorporating rest days as needed and looking for signs of injury. Pain is an indicator of actual or potential tissue injury that if ignored may lead to further damage. Stiffness that eases with exercise and is no worse following exercise or the day after can be 'run through' but if you have any doubts, see your physiotherapist or sports medicine doctor. Injuries will initially respond to the PRICE regime. If your injury doesn't improve, it's important to seek the advice from a physiotherapist.

Publication date: June 2009