Learn to Run and LOVE to Run

I LOVE to run, there's just something about the freedom, the fresh air and even the mud!

I've run (on and off) since my early 20s. I ran more for a way of socialising and meeting new friends (amongst my 18 house moves!) and obviously for general fitness.

I first qualified as a Run Leader back at the start of 2010! Since then, I've led groups at 3 different running clubs, set up 3 new women's groups and established our local Couch to 5k, of which we've delivered 28 programmes, involving well over 5,000 people (which I still can't believe!)

Running has given me fabulous friends, amazing adventures, trips abroad and memories aplenty!

Oh yeah - it's kept me fit and healthy too!

If you're new to running, here's a few tips to help you along the way:

Find out what type of runs you enjoy:

Road running - straight out of the house and off you go, follow simple routes you know.

Track running - if you have a local athletics track, you may prefer running in a self-contained area, with a little cushioning under foot. You may join a group or just pay-as-you-go.

Treadmill running - already a member of the gym? You may like to try a walk/jog session, you can build up gradually and include as part of a varied workout routine.

Trail running (my fave) - explore the off-road paths and open spaces. This could mean open countryside or simply local parks. For me, there's something about running amongst nature, in open spaces, through mud and just feeling free.

Build up gradually:

Now I know this isn't exactly rocket science, but it's actually really easily forgotten. On go the trainers, straight out into a run, often no warm-up and setting off too fast. Warming up may be as simple as a brisk walk to get you going, but it makes a big difference. Running on your own? Try listening to the Couch to 5k app - trust me, it works! Maybe you've got a local Couch to 5k programme you can join or get down to your local Parkrun.

Stay safe

Take your phone, then you can contact anyone if needed, check your maps if you get lost, listen to music or an app and take the obligatory running photo (or maybe that's just me!)

If possible, let someone know where you're going and roughly how long you'll be.

Choose a route you feel comfortable with.

Fuel your body

Now going out for a 20-minute run, doesn't require marathon-style carb loading, but it helps to follow a couple of simple steps. Don't eat too close to going out for your run, or you'll end up with indigestion. I try not to eat for 45-60 minutes before I go out....but I do eat before I run, generally just a light snack like a slice of toast or a banana. Make sure you're hydrated and have a drink when you finish. Fuel your body afterwards - in proportion to the length and intensity of your run. I've worked with so many new runners, who over-estimated how much their body has worked and how much they needed to eat. It's really common for us all to over-estimate how much we move and under-estimate how much we eat.

Relax

When you get tired or even a little nervous, you'll start to tense up, causing aching around your shoulders and neck, you may start panting and taking short breaths......relax.

Relax your shoulders and your hands (someone once told me years ago to imagine I was running with a crisp between my thumbs and fingers and I didn't want to crush it - great analogy!)

If you're panting, obviously as well as due to the fact your lungs are working harder, you may be taking short breaths, meaning you're not taking in enough oxygen and not fully emptying your lungs of carbon dioxide. Try breathing in for a count of 2, 3 or 4 strides and out for the same number. It doesn't matter the number you choose, just find a rhythm that works for you.

Find out what you enjoy, remove any pressure or expectations and see what works for you.