A Common Sense Guide

A common sense guide to Training for New Runners. It is advised to consult your doctor prior to any training.

Step 1:
Allow at least four weeks of training if you’re starting from basic fitness (that is, being able to jog for at least 20 minutes)

Step 2:
Add 5 minutes of jogging/running to your 20 minutes in week one. In other words, try to run for 25 minutes each time you run

Step 3:
Continue this programme over the next three weeks, adding 5 minutes of jogging/running per week. By this time, you’ll be up to 40 minutes of continuous running

Step 4:
Aim to do this programme at least three days a week. The other four days can be either rest or an alternate exercise like cycling or swimming

Step 5:
Allow your legs and lungs to catch up to each other in the beginning. Your legs are in use every day, while your lungs probably haven’t worked so hard in a while

Step 6:
Work up to being able to do at least 4 miles of continuous running before the race. This gives pretty good assurance that you can at least go that extra 2 miles on the day

Step 7:
Run relaxed. Don’t get pulled out into a sprint by the crowd

Step 8:
Build up training steadily and add variety to your training (eg; hill running, weight training, swimming etc)

Step 9:
Give your body time to adapt to new training loads. Listen to your body. Pushing too hard too soon can lead to injury.

Step 10:
Find a natural starting point by recording your morning pulse rate. Sudden rises in your rate are signs that your are putting your body under too much stress

Step 11:
Settle into a good stretching routine and stick to it

Step 12:
Take a break from training if you have an infection or illness – don’t be surprised if you find you can’t start back at the same level on your first day back after illness

Step 13:
Break up your training and offer yourself more than constant running – don’t let your training programme become stale

Step 14:
Never run through injuries – it only makes them worse and slows down the natural healing process. If you suffer from repeated minor injuries see a doctor or sports injury specialist. Your running style may be adding to your problems

Step 15:
Remember – its not the end of the world if you don’t run well during race day. Get the most out of each race you do – learn from the experience and come back in even better shape next time

Step 16:
Make sure you get yourself a pair of well fitting trainers that suit your running style

Step 17:
Have fun and enjoy your run

The information above is given as a guide only. Middlesbrough Council cannot be held responsible for any injuries however caused. As advised, please consult with your doctor prior to taking part in the race.