Basic running advice


The key to successful running is regular training balanced with rest periods.

It takes time for the body to adjust to running, so training should progress gradually, increasing distance before intensity.

It is worth having a check-up with a running coach, personal trainer or physiotherapist before starting training to minimize the risk of injury.

Very few of us are perfectly biomechanically efficient, and most of us will therefore be susceptible to some form of injury.

Many running injuries are known as ‘over-use injuries’ and are caused as a direct result of these biomechanical issues.

It is therefore sensible to address these issues before training really starts, otherwise the body may well break down when put under stress by training. Training can then progress with minimal risk of interruption.

Training should be planned and should be progressive. It should include short term goals and gradual progression. This is known as ‘periodisation’.

Try to follow a training plan that is based around your distance and time objectives; e.g. a beginners 5K plan, an intermediary 10K plan etc. There are many, freely available to download from the internet.

It is vitally important to wear the most appropriate footwear for you and potentially an orthotic device or sports insole, if appropriate.