New to running?  It is easy to think that you can take up running and be able to run a reasonable distance/length of time without stopping but it’s not always the reality.  The best way is to start with a run/walk programme.  A structured 10 week programme will take you from a complete non runner to being able to run a 5km or 10km without overstretching yourself.

Some key things to bear in mind when you are new to running are:

• When you start out allow at least a day between runs – remember quality rather than quantity
• Invest in some decent running shoes.  It is worth visiting a specialist running shop for advice
• Warm up and warm down – do a fast walk or gentler jog followed by some stretching
• Be committed – build up steadily and ease yourself towards your goal
• Walk purposely and be strict with your run/walk timings
• You should be able to hold a conversation while you run – if you can’t slow down
• Listen to your body
• Don’t be afraid to drop back a week or repeat a week of a programme – everyone is different and we all learn to run at different paces
• Persevere – You will get there!

Stretching is really important for novice and experienced runners alike.  Please refer to our Training – Advice – Stretching section for further advice.

Helensburgh AAC runs a 10 week Beginners Group from early March and an Introduction to Intermediate Training Group from June each year  – Check out these sections of the website for further details.