Are your ready to RUN?
Woman & Home Feel Good You|March 2020
Yes, you really can go from lounging on the sofa to running your first 5k. Our easy-to-follow guide will show you how

Going for a jog can be great for your health. In fact, more than three million women in the UK run twice a month or more* to boost their bodies.

‘Research shows people who do sport, on average, live six years longer than those who don’t,’ says cardiologist Dr. Sanjay Sharma (topdoctors.co.uk). ‘Sports and regular exercise have countless beneficial effects on a number of conditions, such as diabetes and high blood pressure.’

And it’s good for your mental wellbeing too. ‘Running gives us time to clear our heads, while exercise, natural open spaces, and companionship boost feel-good brain endorphins,’ says Dr. Melanie Wynne-Jones. ‘Just check with your GP first if you have existing medical conditions.’

Complete beginner? If you’re new to running, build up your strength and fitness gradually. Running guru Christina Macdonald, author of Run Yourself Fit (£7.99, Vie Books), recommends starting by experimenting with walk/run intervals. Here, she shares her eight-week plan to help you steadily increase the volume, while giving your body time to recover.

Are you running right?

Poor technique or exercise gear may stop you getting the most out of your workout and even lead to injury. Take our quiz to help boost your performance

Do your shoes fit?

ARE YOUR TRAINERS…

Too small – do your toes feel cramped?

Too big – is your foot moving about?

Causing you blisters – new shoes may rub your heel, but are you getting sore spots on your toes, too?

Flexing too much – when you bend them do they refuse to bounce back or resist?

SORT IT!

Ticked any of these boxes?

It’s time for a new pair. So, what should you look for?

‘Comfort is key,’ says Joe Wells, technical representative at Saucony. ‘If you’re blistering around the forefoot, your shoes are too small. Your toes need room to spread out to maintain stability and there should be at least a thumb’s width between the big toe and the top of your trainer.’

Your shoe should feel secure, with no movement. To boost ankle support with your laces, check out ‘A Tip From Illumiseen: How To Prevent Running Shoe Blisters With A Heel Lock’ on YouTube.

And while trainers may flex, they should bounce back into shape. If not, they’ve run their course.

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