Starting a new skill, hobby or sport is never easy. Breaking a bad habit is even harder. So, whatever your reason for tying up those running shoes, you are not alone!

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1. Health comes first

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The health benefits of running are huge, however, if you are starting exercise for the first time, or significantly increasing the intensity, see your doctor first. This is particularly true if you have an underlying health condition.

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2. Access support

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If running is something you are doing to break an old habit, or to start a new habit - tell someone! Find somebody supportive who can provide you with accountability. Also consider joining a running club or getting a coach.  If you can't identify anyone to support you, record your runs in a notepad. Having to provide evidence on a piece of paper might be just as effective as a nagging friend! 

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3. Start easy

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Don't build up too fast. A huge part of training is recovery and it's so important to listen to your body. Build up gradually at a rate that works for you. Avoid injury and focus on getting stronger, and importantly - enjoying the process. 

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4. Create a plan 

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- Use some of the session ideas below and aim for 2-3 sessions each week.

- Try and run at the same time each week to make it part of your routine.

- Increase mileage gradually (i.e. no more than 5-10% each week).

- Plan rest days as well as lower intensity weeks to allow your body to recover.

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5. Get good shoes

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You don't need much for running, but good shoes are vital. Make sure your shoes fit correctly and offer you good support. If you've never had running shoes before visit your local running shop where you can try the shoes out on a treadmill. Read my guide to buying running shoes here.

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6. Warm up!

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Always warm up the joints and muscles that you are going to be using. If you're just starting out with running then walking to raise your heart rate and activate your muscles will likely be enough. 

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