Top tips for "your friend" fromy "my friend"

- any app is probably good. In reality if you, I mean they, just get out and do 30 minutes every other day - at first walk briskly with 30s or 1' jogging periods, maybe 3-4 then build up the jogging periods till you can jog for the 30' non-stop, and when you can do that you can certainly run 5k. But an app can give structure I guess - there's an NHS one which people like. DO NOT TRY TO RUN FAST. It should feel almost too easy when you start to jog, keep going SLOWLY until it's starting to feel a bit hard then walk again, kind of thing.

- a gazillion people will try to sell you a gazillion things you don't need. The one and only bit of kit you do need are some decent running shoes. At first more or less anything that's discounted at e.g. SportsDirect will do but the sooner you can get "proper" shoes it's a good idea to do that. Figure out if you pronate or not (google it). This year's spanking new models will be £££ but models from a couple of years ago are still massively overengineered for the likes of my friend and yours and much more affordable. Breathable tops can also be a Good Thing, and some tights for the winter months; neither is essential though. You can get entry-level ones and they're fine and you don't need pretty much everything else the running industry will try to sell you.

- stretching is controversial. Some say stretching after helps and prevents injury; other studies say it doesn't make a difference or can even do damage. However more or less everyone agrees that some dynamic stretches BEFORE you run is really important. My friend does a simple set of leg swings, planks, lunges, body twists but Google is your friend here. For after simply do what feels like works for you - my friend does do some very light static stretches after (glutes, piriformis, hammys, quads, gastroc, soleus) or sometimes on non-running days instead. Also at least one day a week completely off is a Good Idea (this is when your body actually does its adapting)

- hydration is important, even for short runs or walk/runs. Carry a small water bottle with you and make sure you've had enough to drink before you go out. The running industry will try to sell you recovery drinks and whatnot. Milk works brilliantly and is far cheaper - has the right balance of sugars, fats and protein (and the old H20) and will hydrate you right the f**k up in no time.

- careful, it's addictive

Posted By: Old Man, Mar 29, 08:50:41