Beginner's guide to running, part three

Don’t be disheartened if you are still finding running tough even after a few weeks of regular training – if this is something you’re going to do for life, there’s no need to rush things and risk getting an injury or deciding you hate it! Give yourself plenty of time to recover and rest between sessions, and set realistic goals.

A great way to stay motivated in the early days is to look at factors other than mileage as marks of progress. For example, your technique has improved, you’re able to extend a little further in your post-run stretch, you’re getting better at judging your pace, you’re not getting a stitch anymore… There is no point comparing yourself to anyone else – no one else has the same physiological make-up (or psychological, for that matter) as you, so comparisons are meaningless.

Having said that – it can really help to have a running buddy – for both social and moral support. If one of you is on the verge of dropping out, the other can cajole you back into your trainers, and company makes every run more enjoyable. Even if you don’t have a running partner, it is important to have some form of support when you first make tracks.

Whether it’s a club, your partner, your doctor or your best friend, find someone who loves the idea of you being a runner. They don’t necessarily have to go with you when you run, but being asked how you’re getting on, encouraged and motivated is a key factor in sticking with it.

Get organised in running
Another key factor is being organised. Sit down with your diary and note when you are going to do your runs. Then make sure you’re organised enough to fit them in. If you’re having a moment of self-doubt it’s much easier to forget the whole thing if you can’t find your running shoes, your kit is in the laundry basket and you’re in a rush because you booked an appointment at the time when you normally run.

Studies show that people who exercise in the morning tend to be more successful at adhering to their fitness routine than those who leave it until later in the day, when the chances are that other things may get in the way. But think about what will work best for you and then make a commitment to run at the time that suits you best.

Going shopping for running kit
Before we even talk about how far to run, or how to warm-up, we’re going shopping! All you really need in the way of kit is a decent pair of running shoes and, for the girls, a sports bra.

Ideally, buy your running shoes from a specialist shop, where staff can assess your feet and running style, and advise on the most appropriate brand and model. Expect to pay at least £50 for the kind of support, cushioning and stability that are integral in a running shoe and don’t even think about heading out in tennis shoes or those old hi-tops at the back of the cupboard.

A word about fit, too: Don’t buy size six trainers just because your shoes are a size six. Running shoes should have a finger’s width space at the toes, and brands vary widely in terms of width and length. Always try before you buy...

As far as a sports bra is concerned, comfort and fit are the two essentials. The bra should be snug and level all the way round, but don’t get one that is so tight that it restricts your breathing. Flat seams help to avoid chafing while wider straps are less likely to dig in to your skin. Don’t be tempted to wear a crop top or everyday bra, even if you’re small busted – this will result in the Cooper’s ligaments that support the breasts overstretching, and the damage isn’t reversible. Try a variety of styles on before you choose a sports bra.

Here are a few other bits of kit to consider:

• A reflective bib or strip is essential if you are going to be running at night or on dark early mornings.
• In terms of clothing, any sports or gym kit will do for your first few outings. Layering is the secret to coping with changing weather conditions. Don’t make the mistake of wearing a thick cotton sweatshirt just because it feels a little chilly when you set off. Within minutes you’ll be drenched in sweat. Technical fabrics are better at wicking sweat away from your body – why not treat yourself to a Coolmax T-shirt when you’ve managed a fortnight of regular running?
• A water bottle is useful to ensure you maintain well hydrated when you are out running. RunAid make easy-to-hold oval water bottles.
• A stopwatch or sports watch can help you get your timing right when you’re mixing walking and running, but any watch with a second hand will do just fine.