Advertorial

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.

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.

2. Strength

   What is it? It involves running against an external resistance, ie a hill or an incline on a treadmill. This increases your cardiovascular strength as well as upper body and core strength.

3. Speed

   This does not mean sprinting for the entire run. Simply change your running pace and start by using objects like lamp posts or parked cars as markers. Increase your speed for no more than 20-second bursts.

   This helps to improve your strength and encourages the production for hormones that repairs muscle fibres.

• In the early days, run for short periods of time and take a day's break between each session.
• Slow down gradually at the end of your run to help detox muscles and prevent soreness.

Flexibility

Running is only one part of a training programme. When you run, the muscles get shorter and thereby can increase the chances of injury. It is also important to work on flexibility after your run.

It is essential that you stretch properly. Take each stretch to the point of discomfort or just before and hold for at least 20 seconds. By maintaining and increasing your flexibility, you'll be closer to achieving your ideal body.

Stretching for 5-10 minutes reduces muscle soreness the next day.

Nutrition

Remember: you are what you eat, so if you want the body of an athlete, then you need to treat it with care. Your body is constantly repairing itself and to do this it needs water, nutrients and energy food.

The body is 50-70% water and, runner or not, you should drink a minimum of one litre of fluid every day. Increase this before, during and after runs.

A balanced diet is essential for improving fitness levels as you train. There are five main food groups:

1. Carbohydrates
2. Fats
3. Proteins
4. Vitamins
5. Minerals

Your body uses energy from carbohydrates, fats and protetins, in that order. Vitamins and minerals are essential for energy absorption and for the body to function properly.

Nutritional tips

• If you are planning a long run or a race, rather than load up on carbohydrates the night before, do this 48 hours before the race.
• Don't run on a full stomach as you will feel ill or at the very least get a 'stitch'.
• Fluids are essential, but try not to take your daily intake in one go before you run, your body will not be able to absorb it.
• If you cut down on your calorie intake and increase your amount of exercise, you'll get fitter and enjoy it!