If you’re new to running, you might not know how to prepare your body, what to wear or even how to run.
Fear not, here are some expert tips to get you started from Robin Gargrave of Central YMCA, the activity for health charity.
What to wear
If you haven’t exercised for a while, chances are you may not have any suitable clothing. Don’t let this be an excuse – once you have the outfit sorted, you’re far more likely to feel motivated to get out there and use it.
The good news is that for running you don’t need to spend much. All you really need is a decent pair of trainers, and for this Robin recommends spending around £30-40. "You need to get a proper running shoe – not a general trainer. A regular trainer is not designed for sustained running action. Shop around and find sales staff with some technical knowledge."
As for clothing, Robin doesn’t recommend buying new kit. "If you keep running regularly after completing C25K, then some specialist clothing would be good, but you just need something loose and comfortable in a material that breathes – like cotton."
Warming up - and down
For most of us, the idea of a warm-up will involve some stretches. However, experts are not convinced this is necessary or even helpful. "The jury is still out on stretching," explains Robin. "Provided the muscles are warm and provided you’ve gone through the range of motions that you’re going to participate in, then you don’t need to do specific stretches."
The Couch to 5K plan includes a brisk five-minute walk at the beginning and end of each session which Robin says is a good idea. "You shouldn’t just go out the front door and start running. Make sure you go through the preparatory brisk, walking stage. For a warm-down, the worst thing you can do is stop running and immediately sit down, so keep walking until you’re fully recovered."
Eating and drinking
It’s important to make sure you have energy for your run but don’t overdo it. "Large meals within two hours of you beginning to exercise are not a good idea," warns Robin. "You need your blood to be in your muscles, not your digestive system, and you could end up feeling nauseous. A light snack, like a banana, prior to running is fine."
As for water, provided you are drinking enough water throughout the day, this should not be problem either, as Robin explains. "A lot of people like to have a water bottle with them on their run – there’s nothing wrong with that. If you’re thirsty, drink – just not too much."
Find out more in Food for sport.
How to run: a bit on technique
If you’ve never run before, you’ll probably be wondering what to do with your arms and legs, but don’t worry, a few tips on technique will help you to look like a pro and give you the confidence to start the plan, and keep going.
First, a word on speed and controlling those legs. "Walk as fast as you can until it feels uncomfortable – and until it feels natural to break into a jog," advises Robin. "You should always land on your heels and push through on to your toes – don’t prance and pull your knees up high and land on your toes. Just ensure your feet are clearing the ground and you can’t hear any shuffle noises."
Second, what to do with your upper body. "Keep your shoulders relaxed, elbows close to the body, bent but loose," advises Robin. The arms should swing forwards and backwards – not across the body. Keep an upright posture, have your head up and be aware of your environment. Don’t plod along looking at the pavement, you’ll lean too far forward and get a foot-slap."
Third, Robin’s tips on breathing. "A lot of people are frightened to breathe because often they’re fearful that people will think they’re unfit. But that’s just a natural reaction to exercise, so breathing heavily and panting is absolutely fine and normal."
Fitting it in and staying on track
If you have decided to take on the challenge of Couch to 5K, you are probably making a commitment to becoming more active. This is great and is so important for your health. But making a change like this will require effort and dedication.
"When you decide to start Couch to 5K, you need to examine all the potential barriers that could get in the way and work out in advance how you’re going to deal with them," explains Robin. "Once you’ve done that, you can start to commit some time and I would put that in your diary or have a chart on the wall. You could even put some reminders up on the fridge to remind you of the benefits – anything that might trigger you."
Robin also recommends persuading a friend or relative to get in on the action and get fit, too. "Running with a buddy can really help. Family members need at least to be supportive – it would be fantastic if they can buddy you and come along for a run."
Finally, Robin advises that you accept in advance that you will encounter setbacks in your Couch to 5K journey. You might have a hectic week at work, be away from home or even experience illness or injury. "If you’re feeling under the weather – particularly if you have a temperature, do not run," warns Robin. "It could be dangerous. But lapse is not failure. Everyone lapses, just don’t give up. It doesn’t matter – as long as you get back on the programme."
