A Runners Beginner’s Guide from ASICS PRO Team’s Personal Trainer

ASICS Running Clinics Pro Team Personal Trainer Nicki Waterman gives us her top 10 tips for starting out in running.

If you are reading this you are well on the way to discovering more about the joy of running. The benefits of a regular running regime can include a toned body, a happier mood, more energy, super-confidence and less stress. What are you waiting for? Lace up those trainers…
 

Getting Started

1. Buy decent running shoes that suit your individual running style, and good sports bra. See the ASICS Running Clinics advice on gait analysis, 3D foot mapping and product advice section on choosing your shoe.

2. Set yourself a goal. This might be running in a 5km race, or losing a stone. Make sure your goal is something achievable.

3. Find a running buddy. Having someone to motivate you is invaluable.

4. Run off road – softer ground will introduce your joints and muscles to the impact of running.

5. Make sure you drink enough water. Aim for 100ml every 20 minutes. See the ASICS Running Clinic PRO Team Dietician’s advice on hydration and further diet tips.

6. Start by walking for two minutes and jogging for one minute. Repeat five to 10 times (adding a repetition when you feel able), and keep doing this until it feels easy.

7. Progress to walking for two minutes and jogging for two minutes. Repeat four to eight times (adding a repetition when you can). Once you can do eight reps, up your jogging time to three minutes, doing it four to eight times.

8. Drop the walking interval to one minute, then add one to two minutes to each jogging interval every week until you can eliminate the walking break.

9. Keep a running log where you record each run that you do. It’s excellent for motivation.

10. Enjoy yourself!