Diet & Fitness 

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Want to start running?

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Want to run but don't know how to start? Reebok have the answer. Whether you're new to running or an absolute beginner, here are some training tips to kick-start your routine and to help you achieve the results you want. Plus, choose the best pair of running shoes for your individual needs from the Reebok Premier Series.

Planning and goals

Health assessment

• Start by taking an honest look at your health and fitness levels.
• If you have any minor injuries, get them checked out by a doctor.
• If you are taking medication or are pregnant, always seek medical advice before starting on a running programme.

Setting goals

Whatever your reasons for running - health, weight control, winning medals, or for charity - at some point, your good intentions might veer off track.

• Write down your long-term goals.
• Break it down into short-term targets.
• Be realistic and set achievable time limits for reaching targets and goals - don't expect miracles overnight!

Getting warmed-up

Before you start your run, take a few minutes to shake out your joints. Limber up your shoulders, back and hips. Don't race out of the door at top speed. Use the first five minutes to settle into the run and gradually increase your heart rate to a comfortable level. Cold muscles do not like to stretch, your muscles should be warm for this. Save your flexibility work for after the run when the muscles are at their most elastic.

Starting off

Variety is the spice of life - try to make your running programme more interesting and you are more likely to keep going! To get the most from running you will need to work on three areas:

1. Endurance

   Ease your body into running to get a feel for distance and time - walking is a great way to start off gently for a complete beginner. Gradually, as you feel confident and fitter, start to include short spells of jogging in your walk. These progressive increases help make the body accept the distance and increased intensity. Building your endurance is about listening to your body. If you feel pain, you need to rest. Be realistic and increase your distance slowly.

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