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Check with a doctor
before you start running
It is strongly advised that if you are not use to a lot
of exercise or you are over 60 then you should first
check with your doctor that it’s ok to run. |
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Start
slowly and build up
Lots of runners tend to get carried away and try to do
too much too soon. This can lead to disappointment
and injury. To enjoy running and avoid injury, start
slowly and build up. |
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Keep a training log
It’s a good idea to keep a record of each run you do in
a training log. The information that you log can help
you make improvements to your training program. You will
be able to see what’s working for you and what’s not.
Monitoring your progress and seeing improvements in your
times and performance is great for motivation. Get
yourself a pen and notebook, organiser or use a
spreadsheet on your PC.
Download your free word document runners log sheet for
you to print off
Click here |
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Set a goal
Set yourself a goal, something to aim for. Don’t set
your goal to high. You have to make it achievable. Maybe
running in a 5k race, or losing a few pounds in weight
to start with. By reaching your first goal you will then
be motivated to move on to your next goal. |
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Stretching
To avoid injury you need to stretch your muscles. It is
advisable to do your stretches after a warm up run and
before and after your main training session. |
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Running shoes
The good thing about running is that you don’t have to
spend a fortune on your kit. However you should make
sure you buy quality running shoes. We all like to save
money where we can, but cheap running shoes from a
general sports store will cause you misery and lead to
injury. Visit a specialist running shop.
Specialist Running Shops: Up &
Running 261 Otley rd, West Park, Headingley & Triangle,
92
New road side, Horsforth.
Discount offered if you take your
Dragons
membership card or north of England card. |
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Running safely
Running on the road is very dangerous! If running in a
built up area stick to the pavements and public
pathways. If running in the dark, wear a light coloured
running kit. Ideally you should wear a high visibility
reflective running bib. Most specialist running shops
stock them for under £10. Take responsibility for your
own safety. |
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Drink lots of water and
eat properly
Running burns up lots of energy so you will need to eat
more. You need to consume a good helping of food that is
high in carbohydrates such as potatoes, bread, cereals,
fruit and wholemeal pasta. To stay hydrated you also
need to drink plenty of water. At work or at home
throughout the day, make sure you regularly sip water.
The recommended daily consumption is at least 2 litres a
day. After a run replenish your carbohydrates within an
hour. This will help your muscles recover quicker. A
banana or a recovery sports drink will do the job. |
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Don't over do it
Don't become addicted to running day after day, night
after night. Over training will lead to fatigue and
eventually injury. Make sure you take time off. Listen
to your body! Your body needs time to recover. And most
importantly, if you’re being coached, listen to what
your coach tells you! |
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