Everyone has to start running somewhere and finding good advice can be a challenge so how do you go about getting started? Here are a few tips:

Why start running?

Simply because its an easy access sport with very little money required to get started, although we do advise you invest in a pair of running shoes (and ladies a decent support bra if needed).  You can fit it in around your life and vary the amount you run and speed or distance to keep it interesting. Here are a few more reasons to run.

• Running is the quickest and most efficient means of weight loss.
• Running reduces your risk of cardiovascular disease.
• Running lowers your heart rate and blood pressure.
• Running enhances your immune system.
• Running helps keep your intestinal tract in good working order.
• Running enhances your respiratory system.
• Running gives you energy and reduces stress.

So how do you start running, apart from the obvious put one foot in front of the other but do it faster than walking! It can be confusing to look at the various training programmes out there talking about tempo runs or fartlek. But getting started is quite simple

Firstly, If you've got any health problems or are significantly overweight, always consult your doctor first.

Get some running trainers. Running trainers have support and cushioning to protect your knees and feet. More expensive shoes will tend to last longer, but a cheap pair of specialist running shoes will be much better than an expensive pair of fashion trainers. We’d advise going to a specialist running shop and having your gait analysed to get ones that fit your personal style of running. Trainers are the most important part of your running apparel so its important to make sure that they are right for you.

If you're starting from zero activity levels, then start off with three 30 minute walks a week for the first 2-3 weeks, then move into the run/walk program bellow. If you're already a little bit active, try starting with the run/walk program bellow, but if if you can't keep going with the 1min runs part, feel free to keep it to a brisk walk to start with until you can manage the 20 mins 1min walk/1min run. Once you can reach that, you've started the program bellow.The walk breaks will let you catch your breath and will also help protect your joints and muscles while you build them up.

Make sure you keep running three times a week so that it becomes a habit and your body gets used to it. As you get into it and get fitter, you can start to build up the time and distance that you’re running. However, don’t add more than 10% per week to your total and every 4^th week stay at the same time/distance

Get out the door and go for a run! Easier said than done but just gradually building up the distance and speed over time, adding no more than 10% to your weekly mileage each week. A suggested training programme is show below:

When you’re able to run 3 miles, why not join us on a Tuesday night at St Crispins for our beginners run? Running with other people will help improve your performance. Joining a club will give you some commitment to turn up and run. There’s the social side where you can chat as you run along, making the miles just fly by. You will gradually start to get faster to keep up with others and try out longer runs.

Why join a running club such ads the Finch Coasters? Well first of all you get to run with nice people like us! It does motivate you to get out the door on those darker winter evenings as you’re generally more motivated to run with someone else.

It enables you to try different races, distances and speeds.

You will gradually get fitter as you run to keep pace with others in the club, you’ll find yourself getting fitter.

Running in a group on dark winter evenings is a lot safer.

You can get advice on running and races from your fellow club members.