Getting Started

Whether you’re training for a marathon or a 10k run, it is a good idea to talk to your GP before you start training.

Stretching is a really important part of your warm up and cool down routine. Stretching out your muscles helps prevent injury but you really need to do it properly otherwise it could increase the risk of injury!

We have asked some seasoned runners to pass on their tips for effective stretching....

Don’t bounce into the stretch or while you are doing it, it should be a slow, smooth movement. You should move into the stretch until you feel a gentle pull.

Hold the stretch for about 30 seconds to make sure you get the most out of it.

It’s a really good idea to repeat the stretch a couple of times on each side – you’ll really be able to see the difference in that short time.

Make sure you concentrate on your breathing while you are stretching – keep it slow and measured.

When you start your training, it is really important that you take your time – you are not going to become Paula Radcliffe over night! It’s a really good idea to have a day off between training sessions as this helps your body to recover and build up muscle strength. You may cause an injury if you don’t!

As running is a high impact sport, it’s really important that you have a good pair of running shoes which can absorb impact and cushion your feet. Check out the website for more information!

Common problems from running can include a stitch and muscle cramps. A stitch is often caused by drinking water too quickly or eating directly before you run. When running, sip your water slowly and often, to make sure you don’t get dehydrated. With muscle cramps, they can be caused by a number of factors such as over-exertion, dehydration and loss of salt. The best way to avoid them is build up your training slowly, drink lots of water and also drink sports drinks.

Not sure where to start with your training, or don't know how far your route is? Check out Map My Run for an easy way of literally, mapping your run! You just need to change the boxes on the right to UK and your city, and you're off!