Start road running

Sunday, 07 March 2010 00:00

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what makes running cool?

Running is one of the most accessible activities - second only to walking. All you need is a pair of shoes (preferably a good pair) and a place to run... There's no fancy equipment or special skills required, although you'll find that there is good and bad technique, but more on that later.

equipment

Proper running shoes, and comfortable shorts and vest are essential for an enjoyable running experience. Licenses are only necessary in appropriate categories, which are not graded to ability, but to age.

training for novices

Decide whether you plan on being competitive or social, and set yourself goals. Build a base gradually, increasing weekly mileage by 10%, then start working on speed. It takes time to build up the endurance and leg resilience to run for even a short period of time, even if you've been walking, cycling or doing other activities. Listen to your body and rest when your legs are sore, especially in the first month. But don't give up!

The more you train the stronger you get, but when training gets too much it leads to fatigue. When fatigue builds up you experience reduced performance and risk sudden training injury. It is important to take breaks from your regular training to allow muscle recovery.

Tips for speedy muscle recovery

• Take a complete rest from training – missing one or two days will only help you recover faster
• Massage after runs that leave your legs achy
• Compression socks and tights reduce tightness and aches. Wear them during and after your runs
• Hot baths with bath salts
• Stretching properly
• Stay hydrated day in day out - you'll find that drinking between 2 and 4 litres a day depending on your size and the temperature is optimal