Lifetimes Fitness - Atherstone

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Running For Beginners

If you are new to exercise, out of shape or have a pre-existing injury or medical condition, we would recommend speaking to a doctor or qualified health care professional before taking up physical exercise. 

Remember running is something for all ages, it’s free and you can do it anywhere!

Congratulations on deciding to start running and taking the first step to leading a healthier lifestyle. Running can aid in reducing your risk of developing illnesses such as diabetes. Running also releases endorphins (happy hormones) that will help to boost your mood, not to mention it will help you control your weight.

This guide has been created with beginners in mind, so you not only enjoy it and stay motivated, you are also safe.

On average a 60kg (9stone 4lb) person will burn the following calories in 30 minutes:

  • running (6mph, 10 minutes per mile): 300 calories 
  • fast walking (4mph): 150 calories  
  • strolling (2mph): 75 calories

If you are just starting out you may want to slowly build your fitness by going out for brisk walks of between 10-15 minutes, 2-3 times a week for 3-4 weeks building up to 30 minutes. You should aim to walk fast enough to break a sweat but you should still able to hold a conversation. For the last 1-2 minutes of your walk gradually slow your pace down to cool off before ending with a gentle stretch out when you get home to help improve your flexibility.

Running is a simple sport that requires very basic equipment - just a good pair of running shoes that fit your feet correctly. With so many different types of trainer it’s advisable to go to a running shop to ensure you get the right shoe to fit your feet, as this will reduce the risk of injury.


Your first run.

Jog or run with your arms and shoulders relaxed, and elbows bent. Keep an upright posture and a smooth running stride, striking the ground with the middle of your foot. Aim to jog fast enough that you are able to talk, but not sing. If you are unable to talk, you are jogging too quickly.

You should have built up a base level fitness from walking, so start with a gentle warm up of at least 3-5 minutes walking.

  • Start to jog for 1-2 minutes
  • Then walk for 5 minutes
  • Repeat the jog again for 1-2 minutes before walking for 5 minutes, gradually slowing your pace to cool down 

You can use to map out a route to ensure you know where you are going and how far you are running.

Gradually increase your running time from 1-2 minute intervals with walking over a period of a few weeks.


Staying motivated is the key!

Consider joining a local running group. They are great for motivation and you will meet other like-minded individuals that are at the start of their fitness journey like you. Details of running clubs all over the UK can be found at the following site. (They have groups for all abilities from walking to running) 

When you feel a bit more confident and comfortable with running why not join Park Run? It is totally free and happens all across the UK every Saturday morning. Go to the following website for more information It’s not just for runners but people of all abilities starting from walking and jogging.