Índice para Running for Beginners 7th Revised Edition em Running for Beginners

Warming up your muscles before a workout is essential to staying a happy, healthy runner. Before partaking in any form of physical activity, you should always remember to limber up. If you rush into a workout, it’s likely that you will pull a muscle, and without an adequate cooling-off time it will take longer to repair itself. No more than ten minutes is required for a beginner to stretch all of the appropriate areas, but when planning your weekly workouts, always factor this time in, both for warming up and cooling down. If you forget, you’ll soon notice when you wake up the next day with sore, aching muscles. Dynamic stretches are considered to be more effective than static ones, as they loosen everything up, removing stiffness quicker. Even after…

Taking up any new hobby means that you’ll need to find some time to do it in your no-doubt already busy schedule. If it starts becoming too hard to fit in, then you will skip runs and ultimately quit – which you will regret. It may already be a tough juggling act to achieve the perfect balance of work and play, but try not to look at running as a chore, or something you ‘have’ to do. Cleverly incorporating it into your daily life will mean it can be a relaxing, peaceful time spent on your own or with a group of like-minded running folk. When to run You may see running as a way to lose weight, for example, but it is also a great stress reliever. To ensure…

Any form of physical exercise will help to improve both your physical and emotional wellbeing when performed on a regular basis. Having made the decision to start running regularly, it pays to know exactly what good you are doing for your mind and body, as this will help you to stay motivated and ensure your long-term fitness. Running is the perfect sport to take up, whatever your reasons for doing so. It is cheap and easy to get started; all you need is some sports gear and a pair of trainers, and the world is your oyster. You can start running at any time, anywhere; alone or with friends; with the dog and over the fields; on the road or around the park. It fits into your daily schedule no…

Level seven Have a good varied plan. Strength training and stretching is vital, so always include them in your week. Always prepare for races with training like this for best results from you and your body Level six Add in some weight training, targeting specific areas: glutes, hips, calves, quads, hamstring and the core. Using a balance ball can help make it more intense. Level five Have the occasional rest week. Still cross-train, swim and stretch, but limit your runs to one or two easy ones. Taking a break is beneficial, allowing the body to repair and strengthen. Level four Continue the gradual increase in your running with longer times or further distance. Remember to work on stretching, core strengthening and other cardio activities to keep your overall strength and…

When reading about foods that are suitable for runners, you will see a lot about ‘carb loading’ to increase energy. Carbohydrates provide the glucose that your body needs for energy, and runners will often increase the level of carb-heavy foods in their diet to improve their overall running performance. As a beginner to running, carbohydrates will only play a minimal role to your running and training. You don’t need to carb-load, because you will not be expelling excessive amounts of energy. It is, however, important to understand the benefits of eating the right carbs at the best times to avoid weight gain, and ensure you’re storing enough energy to get the most from each run and prevent you from feeling sluggish. Carbs come in good and bad varieties, as do…

Out of all cardio workouts, running is one of the most beneficial if you’re aiming to lose weight. The first step is to take a good look at your diet. To lose weight, you ideally need to burn more calories than you have put away during a day. The recommended daily calorie count for women is 2,000 and 2,500 for a male. This is what you will see on food packaging, however it’s not that simple. Everyone has a personal ‘Basal Metabolic Rate (BMR)’, which is the amount of calories your body needs to function day to day if you do absolutely nothing. Your BMR decreases as you age, so if you change nothing about your diet or exercise routine, you will naturally gain weight as you get older. Your…

When you first start running, it pays to put time aside for cross-training, which means doing other types of exercise to complement your running routine. Cross-training prevents you from overworking the same muscles every time you work out, and is also perfect for helping to build up stamina. It ensures that you work on parts of your body other than your legs, which is great for upping weight loss, and ensuring a balanced, well-formed physique. Once or twice a week, swap the road for the gym and try out some of the equipment available. The crosstrainer is a runner’s friend, thanks to the fact that you can work your entire body. Many runners use the cross-trainer as a way of rehabilitating after an injury, or for logging longer distances to…

Returning to running after an injury is a slow and steady process. Jumping straight back into your training programme will most likely result in the problem reoccurring, or even getting worse, sidelining you for longer. When injured, you can continue with other low-impact forms of exercise, such as swimming, cycling, rowing or cross-training, as long as it doesn’t hurt the area in question. Ideally, you should leave the area for at least a week and always wait for the swelling to subside before recommencing a training programme. It is vital to use your common sense and listen to your body. Once the pain begins to ease off and you feel almost back to normal, keep cross-training for an extra week to ensure that everything is healed. It can be hard…

When you first start out, the thought of doing a race might be the last thing on your mind, however there are many good reasons why you should start to think about it from the very beginning. Not only will it help your motivation and give you something to aim for, but it is also a way to celebrate all your hard work at getting up and running. That first medal will become a symbol of just what you can do when you put your mind to it. Here we take a look at the benefits of entering a race. Set a goal As a new runner, you are probably full of motivation to get out there and run, but this initial feeling of joy can soon pass, because bad…

If you have been following the plans in this book, you will hopefully have achieved your first 5K and 10K race goals. Once you are comfortable running both these distances, then it is only natural to start looking forward once again. While there is an increasing number of 10-mile races these days, the most popular distance up from a 10K is the half-marathon. This is a huge step in comparison from 5K to 10K. You are more than doubling the distance to 13.1 miles (or 21K if you prefer). The half-marathon is perfectly achievable for anyone, however, but as with any distance, the right training is needed to ensure that you hit the start line feeling fit and ready to run. In the last two plans, we have been working…

It can be hard to stay motivated when you are on a training plan and this can lead to you missing essential sessions. This is especially the case when it comes to the cold, winter months. If the weather turns too bad, it can be hard to motivate yourself to head out in the rain, and if snow forces you inside, then the treadmill can drain your will to run pretty fast. Luckily, we have some tried and tested motivational tricks that will ensure that you keep running all year around, helping you get to that start line in the best shape possible. Run with a group Running is an individual pursuit, and while this has a myriad of benefits, you only have yourself to rely on when it comes…

Every month, new gadgets for our wrists are released, all promising to keep us fit and healthy by tracking and monitoring our every move, and helping us to record our workouts. The question is, which of these are worth it for new runners, and are any of them a good alternative to a dedicated running watch? Let’s be honest; none of these wearables are essential to you becoming a runner. You can just go out and run, maybe keep a log of progress in a notepad. But if you’re interested in getting a better view of your daily activity, then you have two key choices: a fitness band or a smartwatch. Fitness bands Fitness bands and monitors have been around for a while now. The first incarnations clipped on to…

Fashion and function Recommended: New Balance Vazee Coast Price: £70 / $N/A Website: www.newbalance.co.uk New Balance has designed these shoes to work both when you’re running and when you’re not – perfect if you like to run-commute, as they look stylish with your day wear and are practical running trainers as well. It has an 8mm drop and injection-moulded EVA foam midsole, so that it is both firm for stability and flexible for a minimal ride. Hit the trails in style Recommended: Asics Gel-Sonoma Price: £70 / $N/A Website: www.asics.co.uk Winter and leading through to spring is trail season in the running world, and you’ll find it’s a great time to explore the forests, tracks and heathland near you. A good pair of trail shoes can help to keep you…

The runner: Rosalind Walker Wells Time running: 2 years Why here?: “Running on the softer ground is far better for my joints and it is a complete overall workout. It’s also the perfect run to take my dog on. The time flies by when I’m not seeing where I am heading, so I usually manage to run further than I originally thought I could.” How often?: “Three times a week for about 30-40 minutes.” Seasonal route?: “The local off-road areas are only for lighter evenings in the summer, as the ground can become very hard and icy and it is easy to fall. Phone signal can also be a little poor too.”…

As a new runner, it can be overwhelming to see the sheer number of clothing, trainers and gadgets being pushed at runners. However, one of the joys of running, is that you can get started with just a few essentials, making it a cheap and accessible sport. The most important item you will need, and should justify spending a bit of money on, is trainers. A decent high-quality pair of specially designed running shoes will last you a few hundred miles and make sure you are running safely without the risk of injury. Check out our guide to the best trainers around on page 126 in this book. When embarking on a new hobby, don’t rush out and waste money on high-end articles that you just won’t need. Buying a…

Running can be so simple: one foot in front of the other, and repeat. But there is a ‘right’ way to run. On the right is the most biomechanically correct posture, reducing impact on your joints and ensuring you are projecting the maximum energy possible into each step. Getting assessed in a specialised running shop and being paired up with the right trainers for you should correct the way your feet and ankles move when running, but there is more to consider than just your feet. An incorrect running posture can lead to injury, and you will struggle to feel relaxed and natural when out for a run. You want running to be as easy and as enjoyable as possible to motivate you to keep going out time and again.…

Join any gym and you will find that they offer a timetable packed to the brim with different exercise classes that you can take part in, often included in your membership or pay as you go. Taking part in classes can work really well with your running routine. It can help you to work on areas that running doesn’t cover, such as upper body strength or core toning; it can help your body to recover by doing stretching workouts; it can give you a chance to work out with others, where running is a more solitary sport; and it can help you add more cardio into your week without adding in more miles, perfect for injury prevention. Whatever your reason, there are plenty of options for you to look through.…

Health magazines and running books are always full of training plans for you to follow to build up your running skills practicably. While you can just lace up your trainers and start running every other day, a structured training plan is more beneficial. For a start, having written down exactly what you want to achieve each week makes it easier to stick to your plans. Form a schedule around your current weekly tasks and it will be easier to stick to it; literally place the runs in your diary as can’tmiss events alongside doctor’s appointments and meetings to give them the same importance. Write them on the family calendar, so that the household knows when you need time to run and how long you will be out. Training plans also…

It might seem crazy to even consider the challenge of a marathon when you are just starting out, but many people are inspired to start running each year after watching a big city marathon on the television, such as the New York Marathon or the London Marathon. These events show runners of all abilities completing the course and having fun at the same time, and it makes it seem achievable to anyone. When you first start running, however, you can lose confidence in that fact, as it can be difficult to run for 20 minutes, let alone five hours. Don’t be put off though, as it is possible to build up from nothing to marathon, if you give yourself enough time to do it. Get a marathon place If you…

Entering a race is a great way to test how far you have come, but the thought of running against other people can be a bit intimidating. Part of the problem is in the name: a ‘race’ implies that the aim is to beat other people, but for your first race, the only person you are competing against is yourself. It doesn’t matter if you come first or last, the key is to finish and to feel good doing it. It can be easy to forget everything that you have learned in training, but we have some top tips to help you get through, and enjoy, your first race experience. Have a good breakfast Nerves can make it difficult to eat, but a good breakfast will help you to perform…

There are plenty of gadgets that can take the strain of pacing off of you. You’ll still need to work out what your target pace is, but then you can let a gadget make sure you keep to it. Some devices like the Garmins shown here (www.garmin.com), come with a heart rate monitor to tell you you’re training safely. The best option, but certainly not the cheapest, is to use a GPS watch. These watches can track your exact distance, time and pace as you run. Most can be programmed to beep if you fall below or go above your target race pace, so you can easily adjust your running. Systems like the Nike+ (www.nikeplus.com), which have a sensor in your shoe and a receiver on your iPod, for example,…

While having a GPS watch is nice, they can be quite pricey. Luckily, if you have a smartphone, then you can already do everything that a watch can do by downloading a GPSenabled running app. Most of them are free, but watch out: a lot of them ask you to upgrade to a Premium version to unlock some of the features, and others ask for a monthly subscription fee to get everything they offer. Do some research about what features you actually need and that will help you to find the app that’s right for you. Basic tracking The most basic function of a running app is to track and record your runs. These work in the same way as GPS watches, tapping into your phone’s GPS to find your…

Support and cushioning Recommended: Brooks Adrenaline 15 Price: £110 / $130 Website: www.brooksrunning.com This popular women’s shoe offers both support and cushioning for moderate pronation. It uses Brooks’ BioMoGo DNA midsole, which adapts to your run and supports your foot through its gait. It is heavier than some of its peers, but it is incredibly comfortable to wear. It has moisture-managing materials to help keep your feet both cool and dry. With each release, new vibrant colourways are introduced or you can stick with a more neutral tone. Energy-boosting shoe Recommended: Adidas Ultra Boost Price: £130 / $180 Website: www.adidas.com Adidas’ Boost technology is designed to return energy to your gait, making your run easier and more comfortable. This cushioning technology doesn’t add any weight to the shoe, so it…

Stylish wind resistance Recommended: Adidas Response Wind Jacket Price: £42 / $60 Website: www.adidas.com If you fancy a bit of retro styling, then this Adidas jacket could be just the ticket. Both men’s and women’s versions are sleek, featuring the famous three stripes on the arms. It uses Climastorm technology to help you battle through wind and rain; it has reflective details for safety; and thumbhole cuffs to keep your wrists and hands warm. Great value Recommended: Ronhill Pursuit Jacket Price: £40 / $N/A Website: www.ronhill.com Ronhill is well-known in the sports clothing world, as it has been around for a long time. It is known for its high-quality, but it still remains quite affordable. This jacket comes in a choice of different colourways for both male and female runners,…

The runner: James Sheppard Time running: 2 years Why here?: “The forest is my favourite terrain as it’s varied and it never gets boring. In the summer, the ground dries for a springy step, and in the autumn it’s the best mix of dry and boggy, so it’s always a surprise, and in the winter it looks just beautiful. You may see a deer, you may see rabbit, but one thing is for certain, it’s never boring.” How often?: “I aim to run in the forest every Sunday, and enjoy running there either on my own or in a group. I run on the street and along beach most days, but the forest is by far my favourite.” Seasonal route?: “I run the fitness trail around our local forest which…

The runner: Charlie Crooks Time running: 2 years Why here?: “Being new to the sport, I really feel the impact from running on the pavement in my knees, so the sand is a welcome relief. It’s hard work and I can’t run for as long as I want to, but I feel stronger and fitter from doing it. I try to run for five minutes on the deep soft sand, then finish my run off on the wetter solid sand by the sea’s edge. Timing it right to avoid the crowds means I must run early or late in the day, but this suits me fine with work.” How often?: “I run twice a week, but I make sure I keep cycling to work and go swimming regularly to stay…

The runner: Andy Easton Time running: 23 years Why here?: “Running is well and truly part of my life and I now pick my holiday destinations on where my family and I would like to run and experience. We have run in some magnificent places and seeing it on foot allows us to explore and see so much more than if we were stuck in a car. Some routes we have driven I have put on my wish list, one day I will conquer the whole list, ticking off the runs I want to do in turn, it’s good to set yourself challenges, it keeps you motivated and keen to achieve.” How often?: “I run every other day with my two dogs. When on holiday I take it a little…

When you start running for the first time, you are not expected to suddenly run full-pelt for three miles non-stop. In fact, it is much better to master what is called the ‘walk/run’. Walking during a run is not showing weakness or a poor level of fitness. It is, in fact, the most sensible way to begin your running training. People assume that running is easy, and that all you do is start to run and continue for however long you want. How wrong they are, as there is much more too it! Running puts an enormous amount of pressure on your body, so when first starting out, you must be careful not to do any permanent damage by overworking your joints, bones and muscles. Adding walking to your running…

Running can be quite a solitary sport, but the running community as a whole is thriving. Running clubs are a great way to meet fellow runners and make new friends, and there is bound to be at least one club near you. However, you might not be able to commit to a running club, or you might not feel ready to go out running with others, so luckily there is a huge online running presence too. There are a lot of benefits to being part of an online running community. When you are first starting out, you are likely to have a lot of questions and it is good to have someone to ask. If you are injured, then knowing that there are fellow runners who will guide you through…

Weight loss is a common motivator for new runners. The BMI calculation is often used as a guide to what is a healthy weight but, as we’ve already mentioned, it’s not perfect. The newer ABSI is somewhat better, as it also incorporates your waist circumference. It has been shown that holding weight around your waist (an ‘apple’ shape) is worse for your long-term health than storing it in your hips and thighs. Therefore, as well as monitoring your weight, you should keep track of your waist measurement too. In fact, take it further and take measurements from all over your body so that you can see where you are losing weight and toning up. Don’t become a slave to your scales. You may find that you lose weight slowly with…

When it comes to running, one of the most common questions that new runners ask is whether they are better off running outside or in the gym. Often, this will come down to personal preference, but there are genuine pros and cons to both approaches. The gym offers a cosy, warm environment, which is especially tempting in the cold, winter months. The treadmill also offers a softer running surface, which means that it can be better for preventing injury. Because of the speed controls, the treadmill makes it easy to gauge progress, and the built-in heart monitors ensure you’re not working above your ability. However, being a machine, a treadmill doesn’t replicate the road-running experience, which can be a problem if you are working towards an event that is outdoors.…

Top tip List your recovery When you are planning a training schedule, make sure that you give your recovery days the same treatment as your running days. Block them out in your diary and you will be less tempted to try and squeeze in an extra run. Recovery is key to a training programme at any level, so treat it with the same importance. We mention the importance of recovery throughout this book, as it is vital to becoming a successful runner. Even from when you go out for your first run, you need to be thinking about recovery. There are lots of different kinds of recovery you need to be aware of: rest days, active recovery and postinjury recovery. The first of these is something that we all need…

Once you have reached your 5K goal, the next logical distance to take on is the 10K. We stick to judging distances by kilometres still at this stage, as thinking in miles (6.2) always seems far more daunting. Reaching the 5K distance is tough, but getting to this goal is the hardest part. Once you know you can run non-stop for 30-40 minutes you can increase your weekly milage slowly but surely to get up to that magical one hour plus mark which will equate to a 10K. By now your body is used to the motion of running, the pounding and exertion is familiar, so you will find that increasing the distance will seem easier than you think. Taking it slow and steady is the key, then once you…

Mud runs and Obstacle Course Racing (OCR) are ever growing in popularity and it is an interest in these that can often encourage people to start running for the first time, in order to be able to cope with the demands of these events. The events themselves can vary wildly. Race for Life (www.raceforlife.cancerresearchuk.org) has introduced its Pretty Muddy series, which are 5K muddy courses with basic obstacles, giving you a chance to try something different for the first time, while raising money for a good cause. These are aimed at all abilities and are good for first timers. More popular and well-known events include Tough Mudder (www.toughmudder.co.uk), which has over 20 extreme obstacles littered over the course that require both mental and physical strength; and Rat Race events (…

The one thing that you absolutely must have in order to start running is a pair of trainers. This is also the one vital thing that we would urge you to invest in, because it will help your running from the outset. This doesn’t mean that you have to spend a fortune, but we would suggest that you get your feet checked at a running shop and buy from a suggested range of shoes – tell them your budget first so that you only see shoes that are appropriate. Also, don’t wear the same shoes as you do for walking, netball, the gym and so on, because these wear down in different ways, so you risk injury by running in them as well. Traditional shoes Running shoes traditionally come in…

Layer up Recommended: Tribesports Long-Sleeve Running Top Price: £26 / $N/A Website: tribesports.com/ These long-sleeve technical tops are great for wearing on their own in milder weather, but can also be layered up as a base layer with other tops when it gets colder. They are designed with runners in mind and have soft, flexible fabrics and strategic seam placement for comfort. They come in a choice of colours for both men and women. Ideal for winter Recommended: Nike Element Half Zip Price: £40 / $60 Website: www.nike.com When it starts to get colder outside, then you will need to think about adding warmer running clothes to your kit drawer. This top is lightweight, but will help to keep you warm. It comes in a range of different colours, including…

The runner: Chris Dixon Time running: 7 years Why here?: “Come rain or shine, the view is still encouragement enough to get up those hills, plus the mix of different terrains helps with my training, sand makes it harder work and tougher on the legs.” How often?: “I try to run four or five times a week and this route is my longest run of the week. The full length stretches out for 24 miles, so I just run until I’m tired.” Seasonal route?: “This route isn’t that well-lit in the darker evenings so I do tend to stick to early mornings, unless I can get a running buddy to join me, plus watching the sunrise makes my day!”…

The runner: Brad Thomas Time running: 5 years Why here?: “After completing a few training plans up to 10K, I found I really enjoyed hill running. Many of my weekends are spent driving to hilly locations and running for a few hours in different locations and altitudes. Hill running is hard on the hips and knees, but with the correct balance of weight and running training, I make it work slowly and steadily.” How often?: “I go out running two or three times a week, covering varying distances, then at the weekend I will do a longer run, featuring some inclines.” Seasonal route?: “Running in the daytime, as I usually do, means my routes are good all year round.”…

The runner: Paul Maidment Time running: 7 years Why here?: “Due to work I travel a lot, so I have to fit my runs in when and where I can. The best advantage to this is the everchanging scenery and getting to see things I wouldn’t usually notice from the drivers seat.” How often?: “It depends on where I am working, but usually four times a week. My kit is always in the van ready to go.” Seasonal route?: “In the winter I tend to stick to city streets but in the summer I stray as far out of the towns as I can.”…

The runner: Gemma Skinner Time running: 8 years, on and off Why here?: “Getting up and out of the house is sometimes a struggle but once I am out and running I remember why I get up most mornings to run as the sun comes up. Surprisingly winter mornings are my favourite, when it’s slightly frosty and I’m all wrapped up and it’s usually peaceful and quiet, the perfect start to the mornings.” How often?: “I run three or four times a week when I can around work and family commitments. I always try to get half an hour on the treadmill done each time I go to the gym and do a class.” Seasonal route?: “I love running in the winter the most. It is more satisfying and seeing…