Top five strategies for new runners

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The Colonel from gives you his top tips for running...

At last weekend’s London Marathon thousands of people triumphantly crossed the finish line after seemingly endless hours of training.

But how can brand new runners get started pounding the pavement?

Follow these top tips to make sure you put your best foot forward from your first day hitting the road!

1) Invest in the correct kit

Poorly fitting footwear is the fastest way to derail a new runner, those looking to take up running should seek advice and try on a range of styles and brands to find the pair that feel most supportive for them.

Those looking for an extra insight can even invest in a gait analysis – offered at many leading fitness apparel stores – to determine their exact requirements.

2) Take time to warm up

Running can take its toll on your body and heading out without a proper warm up increases your risk of pulling a muscle or irritating a tendon, bone, or joint, which can leave you burnt out before you’ve properly begun.

A smart warm-up includes walking, jogging, and some dynamic stretches such as lunges, leg swings and hip circles to ensure your body is prepped for the task ahead.

3) Set small goals

Set yourself a running plan with the distance you plan to conquer each time you head out, gradually increasing mileage over time. Breaking your plan down into small, achievable goals will keep you motivated and encouraged each time you can successfully tick off a distance goal.

4) Fuel your body

Without proper nutrition your body will give up quickly on a run and eating carbohydrates on training days is a vital part of staying energised.

That’s no reason to reach for the mac and cheese though, a healthy balance of whole foods including vegetables, fruits, seeds, nuts, fish, dairy and grains are the best choices to fuel your body effectively.

5) Make room for your recovery

New runners can get excited by the post-exercise endorphins and soon find themselves burnt out from over-training. Ensuring you build regular rest days into your training program can help you recharge mentally, prevent injury and allow you to train harder on your scheduled days.