DO:   

• Ask your GP: We would recommend that you check with your GP before starting any exercise program.
• Be safe: Please make sure you are exercising in safe areas at all times, preferably in well lit, traffic free spaces and not on your own. Always tell someone where you’ll be running and when you expect to return. Carry some identification and money for a phone call or your mobile.
• Buy the right shoes: Get a quality pair of running shoes that are made specifically for running. Not everyone's feet are the same, getting the right kind of footwear will help prevent injury. The best way to do this is to go to a specialist running shop (e.g. Up and Running). The staff in the shop will watch you run and work out which type of shoes are best for you. They'll also let you take them for a test run.
• Run/walk: Very few people can run a mile their first time out. The most common technique for beginners is to combine running and walking. The training schedule below will get you well on your way to running.
• Wear suitable clothing: Make sure you are warm/cool enough. If it’s dark, wear white or, high visibility clothing. Several layers of thin clothing works better than 1 thick layer. Avoid cotton.
• Warm-up: Even if you’re fit, start each run with a couple of minutes of brisk walking. It’s the ideal warm-up for any runner, regardless of ability.
• Stretch: Learn how to stretch properly, either from a website such as Runner World, personal trainer or your physiotherapist. Pay particular attention to the hamstrings, calves and quadriceps.

DON'T

• Do too much too soon: So you've started to run and you like it? The most common mistake and leading cause of injury is to increase your mileage too soon. As a general rule you should never increase your mileage by more than 10 per cent a week. If you want to run more, try doing 2 shorter runs a week, rather than one long run.
• Run too fast. When you're learning to run, you should be running at a comfortable pace. If you can't speak whilst running without feeling out of breath you need to slow down.
• Get dehydrated: Drink water (or a sports drink) to avoid dehydration while exercising.
  Neglect other forms of exercise: Your overall fitness will increase more if you combine running with other forms of exercise. This will also decrease your risk of injury.
• Don’t run with pain or if you're injured. If something hurts, stop. Don’t try to run through the pain.

For further information, we recommend the Beginners section of Runners World or Run Run Run.

We recommend you follow this training plan before running with us. Thanks to Kevin and everyone at Run Run Run for allowing us to use this plan.

The schedules are based on 3 sessions a week, please leave a day in between runs.

ALWAYS walk for 3-5 Minutes pre routine and stretch. Always finish the last repetition by walking a cool down.

Week One

Week Two

In week two the time running will gradually increase. Do not forget to stretch properly and consume adequate amounts of water.

At the end of Week two we have our first challenge. The challenge is to complete one mile on a flat measured route if possible. You can run/ walk the mile following the same pattern as you have been in the programme. Walk a warm up and Cool down.

Week Three

Weeks Three and Four represent a half way in the training schedule. At the end of this phase we will have another mile challenge. This time try and adopt a pattern made up mainly of running for example run for 4 minutes, walk for a minute or two, run for four minutes and so on. Always remember warming up and cooling down

Keep a training log and record what you have done and when (Fetch Everyone is a great site for keeping track of your training). Record your mile challenge splits and it can act as a nice little motivational tool.

Moreover invite a friend to run with you. Running in groups or with a training partner can help keep motivation high and having someone to sympathise with what you’re doing is a big help.

Week Four

Week Four includes another mile challenge. Remember the rules, go to as flat and accurate a mile as you can find and try to run most of it. Record your time and compare it to previous challenges. It would be ideal if you could run the challenge on the same mile course.

Week 5 and Week 6

In this phase there will be a big emphasis on running as opposed to walking. The sessions will remain over three days however if you feel you want to add an extra day then go ahead and do a little cross training. Swimming and Biking are both great activities as they are not weight bearing and represent great cardiovascular work outs.

Week 6

Week 6 is the final week of the programme. If you need any more information on training, check out Runners World, Run Run Run, or the Up and Running Forum for further advice. We look forward to seeing you at one of our weekly runs.

Disclaimer: Up and Runners will accept no responsibility for any loss, injury or damage to you or others in connection with the advice published on this website.