7 tips for new runners
Good gear and a solid training routine can help you hit your stride in 2015
The new year often marks the start of the training season for aspiring runners. Peter Butler is a former competitive runner, and the owner of Forerunners. He joined The Early Edition to share some tips for runners hoping to make a fresh start, despite the winter weather.
1. Get the right shoes.
Make sure you buy the right size and type of running shoe for your needs. Butler recommends going to a store that specializes in running shoes to make sure you're fitted properly and have an opportunity to try multiple pairs. Common mistakes include buying the wrong size or style of shoe. Just because a shoe is perfect for your friend doesn't mean it's right for you.
2. Invest in some winter gear.
It can be hard to stay motivated on cold, wet days. Investing in some lightweight technical clothing with wicking properties will help keep you comfortable and dry. Stay away from cottons, and don't overdress, or you could find yourself peeling off unnecessary layers and carrying them with you.
3. Don't overdo it.
Take it easy at first, especially if you're a beginner. Try a combination of walking and running at first, gradually building up to longer intervals. Butler says it can take three to six months to build up to one hour runs, three times per week. Doing too much too early can lead to injury.
4. Run with a group.
There can be motivation in numbers. Butler recommends joining a running clinic (there are many available this time of year) or meeting with a group of friends to keep you on track.
5. Cross-train in between running days for overall fitness.
Butler advises running 3-4 days per week; more can lead to injury. However, participating in other activities on non-running days can help your overall fitness.
6. Make it part of your routine.
Schedule a time to run, and stick to it. Have your running gear ready to go by the door, so you can't make excuses.
7. Check with your doctor before you start.
Running has many health benefits, but be sure to check with your doctor before you embark on any new exercise program.
To hear more of Peter Butler's advice for new runners, click the audio labelled: training tips for runners.