{"id":14,"date":"2012-02-13T20:23:13","date_gmt":"2012-02-13T20:23:13","guid":{"rendered":"http:\/\/splendid-things.co.uk.localhost\/?page_id=14"},"modified":"2014-03-05T20:39:07","modified_gmt":"2014-03-05T20:39:07","slug":"running-tips","status":"publish","type":"page","link":"https:\/\/splendid-things.co.uk\/getrunning\/running-tips\/","title":{"rendered":"Running Tips"},"content":{"rendered":"
Before you start with Get Running, or any running program, check with your doctor, especially if you have any concerns about your fitness or health.<\/em><\/div>\n

Equipment<\/h2>\n

\"Running<\/p>\n

You don\u2019t need to spend a fortune to run<\/strong>. Good, comfortable running shoes are a must, but they don’t need to be expensive<\/a>. And a water bottle is a good idea. Other than that all you need is some clothes you feel comfortable in. Oh, and your iPhone or iPod Touch!<\/p>\n

You can take your iPhone in a pocket, an armband, or an audio waist pack (a slimline “bum bag” or “fanny pack” that keeps your iPhone\/iPod safe and snug at your waist.)<\/p>\n

Before You Run<\/h2>\n

Always warm up before you run. We recommend five minutes of quick walking to get your muscles moving.<\/p>\n

Get Running tells you when to warm up<\/strong>, and times your warm-up for you. Get Running reminds you to stretch, too. We found About Running’s advice on stretching<\/a> really useful.<\/p>\n

Eat\u00a0<\/strong>a light meal before you run. A banana, say, or breakfast cereal. That’s the right kind of thing. You don’t want to run out of juice halfway, but you don\u2019t want to weigh yourself down with a heavy meal, either! Give yourself a little time to start digesting before you set off.<\/p>\n

Starting to Run<\/h2>\n

Get Running doesn\u2019t set a speed for you to run. You should run at your own pace<\/strong>. A gentle jog is fine, especially in the early days! If you\u2019ve never run before, the excellent Zen Habits blog has some advice on how to go from nothing to running<\/a>.<\/p>\n

Get Running\u2019s Run Controls let you pause a run at any point<\/strong>. If you need to stop, then stop! Then get your breath back, and start again when you\u2019re ready.<\/p>\n

You can begin by going out three times a week and simply walking. Work up to a brisk half hour walk, and when you are ready, add one or two minute long runs to your amble. Once you’ve managed that, you’ll breeze through Get Running’s first week<\/strong>.<\/p>\n

Really: don’t push yourself too hard. If you’ve signed up for a charity race and want to use Get Running to get in shape for it, then start sooner rather than later!<\/p>\n

Other people can be a great help when you’re starting out. Persuade a friend to get fit with you \u2014 it’ll be fun! Or join in the conversation at an online forum, like our very own forum<\/a>, or the Runner’s World Beginners forum<\/a>.<\/p>\n

Running<\/h2>\n

\"Woman<\/p>\n

Get Running isn\u2019t a race<\/strong>! If you\u2019re having trouble, slow down, especially if you\u2019re going uphill. Once you can run, you can work on increasing your pace.<\/p>\n

A guide to speed is that you should be able to have a conversation<\/strong> while you are running. If you\u2019re breathing too hard for this, you\u2019re probably running too fast. About.com has some good advice on breathing, too<\/a>.<\/p>\n

Try to run three times a week. If you want extra exercise, do something other than running. Make sure that you take at least one day off every week<\/strong>. Get Running suggests that you run every other day, and on each third day, take two days of rest.<\/p>\n

If you have a bad workout, then don’t get put off<\/strong>! Everyone has bad days, and they normally come just before your running really improves!<\/p>\n

During a run, if you’re really suffering, then:<\/p>\n