So you have decided to start running or you may prefer to call it jogging, depending how fast you intend to travel. If you are just starting out, you need to take it very easy at first and build any distance or intensity gradually as well as separately from each other i.e. if you are planning to increase the distance that you run from 1 mile to 2 miles over the course of a week then you need to keep the speed the same and then, maybe the following week you could try to gradually run your 2 mile course a little quicker before thinking about building to 2.5miles. You also need to remember that you cannot keep building week after week. Many runners use a long - term plan over a few months where they build their training over a 3 week period and then have an easy week where they drop the workload right down. This can help avoid injury and illness by giving the body time to recover from the training. Recovery is an important part of training. You also need recover within the hard weeks so your daily training should follow the pattern of a hard day followed by an easy day, for example:

· Monday - 2 mile jog.
· Tuesday - 1 mile jog, followed by ½ mile a little quicker and then ½ mile jog.
· Wednesday - A gentle stroll for half an hour or maybe a swim or bike ride.
· Thursday - as for Tuesday
· Friday - Rest
· Saturday - 2 mile jog
· Sunday - 30 - 40 minutes jogging but walking parts if it doesn’t feel easy.

The above is just an example to show how you could incorporate recovery into your weekly training. However, if you would like a training programme to guide you it would be worth getting down to the newsagents to buy one of the monthly running magazines that regularly feature training programmes for people of all standards and are written by experienced coaches. Better still, find yourself a running group to join. I am a member of Stockport Harriers where there is a beginners group that is growing all the time. The runners in that group have the benefit of a coach who can advise on all aspects and demonstrate important areas like how to stretch properly before and after running and they gain many training partners. It is always helpful to have people to meet regularly for a run as you are more likely to get out and do it if you have arranged to meet others. It takes the loneliness out of it and often provides a lively social scene! Check out your local athletics club. There are probably many that have beginners groups. If you are female it would also be worth finding out if there is a branch of the Women’s Running Network. I know that Exeter has a large group of ladies who regularly meet as part of this network.

One of the great things about running is that it is a fairly inexpensive past time as the only essential item is proper running shoes although it does make it more comfortable if you are also dressed in technical clothing. There are several different types of running shoes to suit people of different shapes and sizes and with different running gaits. All good running shoes now have a cushioning system in them and each brand has it’s own system. The cushioning will absorb shock when your foot hits the ground and so minimalises the impact through the body. Some shoes will also have a level of support on the medial side (or inside) of the shoe. This is incorporated into the shoe to minimise the chance of injury for a runner who over - pronates or tends to roll inwards as the foot travels through the gait cycle. If you are only just starting out you may not know if you are an over - pronator but you will get a good idea if you put a pair of your well worn shoes on a level surface and look to see if the shoe collapses inwards at all. If it does you would be better off opting for a shoe that is supportive as well as cushioned, but to begin with go for a stability shoe with a mild level of support. If your shoe rolls outwards you could be one of the very few members of the population that supinates so you would need to be in a cushioned shoe with no support as any degree of support would push you outwards even more. If you experience any knee, ankle or shin pain when you are running or after you have finished you should consider a visit to a physiotherapist who will be able to analyse your gait and advise you on a suitable shoe that will give you the correct level of support. Below are the most common categories of running shoes with a description of a typical candidate for each category:

Entry Level Shoe

This shoe will probably have cushioning in the heel but not in the forefoot and is meant for people who only do a little running. It will be neutral i.e. not supportive and will cost around £30 - £40.

Cushioned Shoe

This shoe will have cushioning in the heel and forefoot and will be more durable than an entry level shoe. It is made for an efficient runner (who doesn’t over - pronate) and is building up good mileage by running regularly. It will be priced around £60 - £70.

Stability Shoe

This will probably have cushioning in the heel and forefoot and will have some support on the medial side. It is meant for runners who over - pronate slightly. If you are not sure whether or not you over - pronate it would be a good shoe to opt for as the support is only mild and so an efficient runner would not notice it but if you need it it is there. It is also worth bearing in mind that on your longer runs you may well start to roll in as you get tired even if you start out efficiently. These shoes are also priced around £60 - £70.

Motion Control Shoe

This will probably have cushioning in the heel and forefoot and will have a good degree of support on the medial side It is meant for people who over - pronate quite seriously. You will probably pay £65 and above for these shoes.

Lightweight Shoe

This type of shoe is ideal for running the occasional fun run or race and also for wearing whenever you want to go out and run a bit faster over a short distance. They generally weigh less than 280g but are often still fully cushioned (heel and forefoot) They are very flexible as well as light and don’t usually have support in them as you need it less when you are up on your toes and running quickly. These shoes are around £50 - £60.
Once you have bought your shoes you need to either make a note of the date that you bought them or start logging your miles (which is a good practise to get into). You need to change your shoes before they are worn out and the mileage you will get out of the shoe depends which type it is. An entry level shoe or a lightweight shoe will last around 300 miles. The others on the list should last 500 miles but it depends how heavy you are on your shoes. If the outsole on the shoe looks worn out then you definitely need to change them as the midsole goes before the outsole so if the outsole has gone the midsole definitely has. It is hard to see when the midsole has gone but sometimes you can see creases in it and the shoe starts to feel flat. Always clean your shoes by hand. Never put them in the washing machine. It is often easiest to let the dirt dry on the shoe and then brush it off. You also need to know that shoes need recovery time as well as muscles. It takes around 48 hrs for the midsole to get the spring back after being compressed on a run so once you are running on consecutive days it is worth buying a second pair and alternating them. You may want to buy a different type. Maybe a pair of lightweights for those speedier runs!

The clothing that you run in should be lightweight and comfortable. Look for t - shirts, long sleeved tops, tights, shorts, track pants etc. that are made from microfibre as this gives superior comfort. The fibres are much smaller than conventional fibres and give the fabric a much softer, silkier feel against your skin. A garment made from microfibre also has a better drape that moves with your body. Usually these technical fabrics also have a moisture management system that draws moisture away from your body as you begin to perspire so that you stay dry and comfortable underneath. Once you get used to running in these fabrics you can’t imagine going back to cotton! You can get jackets with this technology that are also water repellent and keep you dry in the rain so you don’t have to call off your training session for any bad weather. Likewise, thermal tights and fleeces keep you warm on any winter nights when the temperatures dip low!

So, now that you know how to get started it’s down to you! Remember - build it up gradually and listen to your body. If you feel excessively tired or have any aches and pains deal with it. Don’t forget the recovery and stretching and have lots of fun! Good luck and Happy Running!