Taking your first running steps
If you're just starting out in running then following these seven tips from athlete and personal trainer Becca Hayden will get you on the right track.

Taking your first running steps

1. Start slow
Many people new to running believe they are not good enough to run, but you have to start somewhere. One of the most important things to do is not to compare yourself to others. No matter where you start, you will improve over time. And try to focus on going further not faster.

2. Warm up
Make sure you always warm up before a run. Try to incorporate a dynamic warm-up before you run with lunges, shoulder rolls, ankle circles and other exercises. It can be tempting to just say you will make the first five minutes of the run your warm-up, but this isn’t enough. A proper warm up will ensure your muscles are fully prepared before you go running. You could try a product like the Deep Heat Muscle Massage Roll-on Lotion as well. It is a really effective way of easing tense, tight muscles helping you to stretch and move more easily.

3. Stretch, Stretch, Stretch
You should always stretch after your run. Stretch without straining your calves, quads and hamstrings for a total of 10-15 minutes. You may experience a few aches the next day, but these should be temporary. 
4. Find running friends
If you want to give running a go, find a running partner. This will help boost your motivation and prevent you from missing a session. When someone is relying on you, you are more likely to stick to your plan. It is also very motivating having someone tell you to keep on going.
5. Don’t run too often
When many people start running, they think they have to run every day. However, this is not the case. Try just running three to four times a week. Your body usually strengthens on your non-running days.

6. Keep a diary and stay positive
Do a note detailing how you’re getting on, put it on the fridge, or on your computer. By seeing your progress written down you will feel motivated to keep up your training. However, be realistic, you will always have bad days, life gets in the way, but shrug off those days and get back to your programme and you will still achieve your goals.
7. Set yourself training goals
When you have been running a little while and can start to see yourself improving on mileage, you could book yourself into a 5k race. By setting yourself a challenge it will help to motivate you to train.



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