Tip 1 - Be Seen Be Safe
As the nights start to draw in, and autumn is upon us a head torch is a great idea! Not only will it help you be seen at night, but it will help you see any obstacles in your path at night. You’d be surprised when running at night how many obstacles are around, from wheelie bins, to dogs on extendable leads. A head torch also helps those around to see you coming.
You can add to the look with flashing lights that fit to your shoes, wear them on your arms or even around your chest.
Tip 2 - Plan Your Route.
There are many route planners available, plan your route as best you can. The key is to plan some short cuts or extra loops to extend your run. You don’t want to run past your house with 5 minutes to go, you may feel the couch calling and quit early, but neither do you want to finish the session and be a mile away from home. The more you run the better you will get at planning routes in your head. Even consider family expeditions to test your routes on a walk.
Tip 3 - Get Some Proper Shoes Fitted.
Whilst it might be tempting to buy a cheap pair online, consider your high street running shop. They offer great service, as well as fitting and gait analysis. You’ll be sure you have the right trainers, and knowing you’ve supported your local high street will make you feel good. The wrong shoe will cause all sorts of havoc, and you don’t want to be waiting weeks, while you test, return and re-order shoes online. . You don’t need the most expensive shoe, just the right shoe!
Tip 4 Cool Down and Stretch
This is as important as your warm-up and run. I like to finish my run 5 minutes walk away from home, and do dynamic stretches as I head home, before finishing with a good stretch. The walk home helps cool down, and bring your heart rate down gently.
Tip 5 - Celebrate Your Runs
This is as important as your warm-up and run. I like to finish my run 5 minutes walk away from home, and do dynamic stretches as I head home, before finishing with a good stretch. The walk home helps cool down, and bring your heart rate down gently.
Tip 6 - Don't Run To 10k
Enjoy your achievements of the 5k. Train and become stronger and/or faster at 5k before jumping to longer distances. Lots of people I know have gone from couch to 5K straight into running 10K distances. Take your time, learn to celebrate, love and get stronger at the 5K. As you get stronger for the 5K, the journey to 10K will become easier.
Bonus tip 7 - Run Kind Be Kind
Be kind to yourself, and be kind to others on the road, not and smile to others on the road. Encourage others to start running, and always support those on their running journey. Don’t beat yourself up after a run. A bad run is better than no run. Your body won’t thank you for trying to get a PB every time you’re out.Even Olympians have purposely built into their programmes slow recovery runs and long slow steady runs.