How do I start running? That is a question that may have led you to this site. Before you go out and start pounding the pavements hoping to get fit overnight, there are a few things you need to consider.

I won’t overcomplicate things as running is not that difficult. However, you do need to proceed with a little caution.

Start out gradually and build up. The pace you should be running at to begin with should be comfortable. While running, you should be able to have a conversation with the person you are running with. If you find it difficut to talk and run, you are working too hard. And you don’t have to run the complete distance to begin with. If you need to walk at certain intervals, go right ahead. Just concentrate on covering the distance.

As you get fitter, you will be able to complete the distance without walking.

Drinking is important to running so make sure you are hydrated before you run. Many of us tend not to drink enough fluids throughout the day but you need to keep up your hydration levels before, during and after your run. If you are dehydrated, your performance can drop by at least 20% and you will make running more difficult than it needs to be. So drink up.

Pick the right shoe. If you are running on a regular basis, it is important that your footwear will do the job. There is no need to go out and buy top of the line racing shoes. However, a light sneaker which supports your feet and provides comfort when your feet pound the ground is essential, especially when you start to run further and faster. Any decent sporting goods store will be able to advise you on the best shoe for your budget.

Listen to your body. Forget the mantra of “no pain, no gain”. I agree tthat to get better you need to push your limits but if your body is in real pain, you need to slow down or stop. This is so important in the initial stages while you are learning to run and adapting your body to the exercise. If your body is in real pain, listen to it and act accordingly. Rest up and let your body recover. In a day or two, you should be feeling fine. As you get fitter and your body adapts, you will be able to recover quicker and you will also be able to recognise when you can push your limits and when you need to ease up. Running should be fun and not torture.

Stretch after running. If you don’t know how to stretch, look it up on the internet. Knowing how to stretch correctly after you finish running will help you recover quicker, let your muscles become stronger and reduce muscle pains and injuries. It will also allow your muscles to become more supple and in turn, allow you to run quicker for longer.

Take a browse through this site for a few more tips but don’t spend too much time reading. You need to be out there running!

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It can be easy to think that warming up and down is a waste of time but it can make a big difference to your recovery.

Years ago we were only told to warm up and more recently has the importance of warming down been recognised. The reasons for doing these exercises are to avoiding straining your muscles. It may not feel that you will be or have worked them that hard, but any exercise will work your muscles and they need to be stretched out to loosen them up before you start. This will make the actual exercise feel like less of an effort, especially to start with, which is always a good thing.

When you have finished exercising your muscles will go stiff if you do not stretch them out. It is a good idea to also slow down the intensity that you are working them as your workout draws to a close.

Do some gentle but intense stretches afterwards. You will also find that you may benefit form stretching them out periodically, if you feel them stiffen up. This is likely to be most noticeable the morning after or possibly a couple of days afterwards.

After long periods of sitting or after being in bed, it is likely that they may feel sore when you stand up and a few stretches should help.