- You have a family history of heart disease.
- You’re pregnant.
- You’re overweight.
- You have been sedentary for a long period of time.
- You have high blood pressure.
- Any current injuries or recent operations.
- You suffer from lower back pain.
- You suffer from asthma.
2. Choose the correct running shoes. The right trainers will limit the risk of injury and make your running experience a lot more comfortable. Get along to a specialist running shop as soon as you can. Read our article on ‘footwear’ to find out more.
3. Lift weights. Strength training is often over looked when it comes to running but is an essential part of any training plan irrespective of the distance. It plays a major role in injury prevention. Read our article on ‘Common running injuries’ followed by our ‘strength training for running’ article to gain advice and example programmes.
4. Stay hydrated. Drink even if you’re not thirsty. The daily requirements for water are 1.5 to 2litres. Make sure you are having at least this amount if not more on the days that you train. If there is even a 5% drop in hydration levels your performance will drop. Read our article on ‘Hydration and Energy Drinks Whilst Running’ to gain further information.
5. Time Trial. Running 5k(3miles) hard once a month is a great way to improve your racing speed and test whether you’re improving over shorter distances, as well as building a foundation for marathon pace in the late summer if you are targeting an autumn marathon, half or 10-mile race. Make sure you warm up for 5-10mins before running 5k at race pace. Use the same route each time and record your times every month to track your progress. They should get faster.