Beginners Guide To Running

This is a brief guide to all those budding runners out there.

We advertise the Portsmouth Joggers as a running club for all abilities and so we shall attempt to satisfy our claim through the website too. These pages offer advice and tips for people of all ages and abilities wanting to start running.

Benefits of Running

Running is a great way to remain active at a time when peoples lifestyle generally becomes less active in adulthood. There are many medical studies (although not all are conclusive) showing that running can reduce your chances of developing many heart, bone and physical conditions. It is proven to strengthen your heart & cardiovascular systems and helps to reduce your body's excess fat.

In addition to the physical benefits there are clear psychological benefits from keeping fit having a positive effect on your life, relationships and coping with the pressures of work. The feeling of achievement can also boost self-esteem and confidence. It is also said to improve your sex life, being fitter and less stressed!

What do I need to wear?

If there is one item of your running kit that is important to get right, then it must be the running shoes. Tennis shoes, cross trainers or football boots are simply not going to provide the stability and cushioning that your feet require when you run. There are many different running shoes on the market, so if you are new to running it may be best to visit a specialist running shop to offer a choice of the right shoes for you.

We are lucky to have one on our doorstep, Alexandra Sports who will also give members a 10% discount but there are many others such as the 'Sweatshop' and all will check your feet and recommend the most appropriate shoe wear.

It is also important that you don't run in worn out shoes. Most running shoes usually last between 400 to 500 miles before the cushioning inside no longer performs efficiently, although from the outside they may look fine.

For the ladies out there, an additional item of clothing vital to running is a good sports bra. This one comes down to a personal choice as to which one suits you the best so again seek assistance at a specialist running shop or check out the internet sites.

The rest of the running kit comes down to what you feel comfortable running in. Depending upon your budget, you may prefer to purchase tops & shorts made from material that is breathable and takes the sweat away from your skin.

Do I need a special diet?

The answer to this question really depends upon who you are talking to. However, it is important to have a good and well balanced diet. Training for long distance runs can take a lot out of your body and it is therefore important that you replenish you bodies reserves.

The fuel for runners is carbohydrates which is found in pasta, potatoes, and bread to name but a few. For some of the bigger races it is not uncommon for there to be a pre-race pasta party the night before!

Probably the most important thing is to drink lots, and I don't mean the alcoholic type. 60 per cent of your body is made from water and in normal conditions you can lose about 2 litres/4 pints a day through the body's processes. It is important that we all drink at least 2 litres (or 4 pints) a day simply to replace that lost.

When running your muscles generate heat and in order for your body to maintain it's constant temperature of 37oC it sweats to cool the body down. During prolonged running you body will lose between 1 to 2 litres of water an hour. It is therefore vital that you take on water during your run. A general rule is that when you feel thirsty, you are already dehydrated. So avoid this by sipping water regularly.

Tips for Beginners

There are a number of tips to assist beginners to running.

Build Steadily
To become a better runner you will have to increase the amount of time or mileage you do. To push hard too soon will o­nly lead to injuries and exhaustion: this will not help help you improve. It is recommended by many to not increase your overall weekly mileage by more than 10 per cent or 2 - 3 miles. This rule applies to experienced runners too.

Warm up and cool down
Running and exercise stretches your muscles and to stretch a muscle that is unprepared can cause an injury. It is recommended that 5 - 10 minutes of walking or slow jogging is sufficient to prepare your muscles for the hard work ahead. A similar process is suggested at the end of your run to help your muscles flush out the lactic acid and help your recovery.

Stretch
After warming up or cooling down is a good time to stretch your muscles. Having flexible muscles is one of the best ways to stave off an injury. A lack of flexibility is a major contributor to several of the most common running injuries. Stretching also helps to ease those stiffening muscles at the end of a run.

Speed Work
Speed work usually takes the form of sprinting short distances or up hills. This helps to increase your pain threshold, stamina and speed for those longer runs. It is considered a vital part of the training for any long distance runner!

Now you can run - what next?

The answer to this one depends upon your own goals. Many people join a running club to maintain their fitness and to enjoy the social aspects with other similar minded people. You could revise your objectives by running longer and longer races until you finally go for the big one - the London Marathon.

However it is your choice as to how you progress your running. Don't forget that running is a sport and it is important that you enjoy yourself, have fun and feel good!

Best of Luck!