Runners require very little to get started, appropriate footwear and clothing. If you are worried about an existing condition,  recovering from an injury or feel out of shape see a GP before you start running.

Footwear is the most important item. A good pair of trainers that suit your foot type will help improve comfort. There are many types on the market, and everyone has an opinion, get advice from a specialist running retailer. The structure of a trainer weakens over time, especially with regular use, and should be replaced every 300 to 400 miles (482 to 644 km). Some newer trainers have even less life to them, ask the specialist before you decide. Lacing is important as it controls how our footwear fits and functions, affecting our feet and activity.

Women should also consider using a sports bra, it will be sturdier than a regular bra providing additional support. Check out the runners world article. 

Choice of clothing will be environment dependent. It will defer by temperature and time of the day, with amount of light. Please be safe and be seen. Check out the COACH article.

I’m ready to run, how do I do this?

It is essential to ease yourself into running slowly to avoid injury and enjoy it. 

Before you run, have a gentle warm-up of at least 5 minutes such as:

• quick walking
• marching on the spot
• knee lifts
• side stepping and climbing stairs
• Check out the NHS warm up video

When you first go out start by alternating between running and walking. As you do more sessions, make the running intervals longer until you no longer feel the need to walk. Only increase your pace and distance gradually over several outings.

After each run,end by walking and doing a few stretches such as the NHS cool down video.

Regular running for beginners means getting out at least twice a week. Your running will improve as your body adapts to the consistent training stimulus. As you improve the NHS Couch to 5K programme is designed for all beginners looking to improve.

Should you experience pain, or want to improve your running please contact us at Zest Podiatry & Physio where our experts will be able to help you.