What should I go for with regard to running shoes?
Good running shoes should not be too heavy, and the sole should not be too thick, so that the foot can move naturally and feel the ground underneath. Opt for a classic-shaped non-fashion pair that is slightly bigger than your usual size, but not so much that your feet are slipping inside the shoes. So-called technical footwear is not always the most suitable for running. If you become an accustomed runner, but your feet feel uncomfortable or their shape changes, talk to a chiropodist.
I haven’t done any sort of sport before, am I going to be okay to just start running?
You’re going to perfectly fine. But don’t set overly high goals at the start, especially if you run with someone who is fitter than you. You can also practice another complementary sport if you wish. The ideal would be to combine running with muscle-strengthening exercises for the legs and core. If you strengthen your muscles, you protect your joints.
How often should I run and how can I avoid getting hurt?
First of all, you need to set yourself a reasonable target. Your running plan must also take account of what you can do and what you would like to do.
You can start by walking, then picking up the pace and gradually introducing short bursts of running of low-to-moderate intensity. The ideal rate is three times a week, although this can be difficult to maintain because of other commitments. The benefits will increase gradually, especially if you become a regular runner. It’s important to have one rest day after each run.
As a beginner, you could start with a 30-minute session once a week, then increase the number of sessions to twice then three times a week. If you cannot increase the number of runs per week, then you could increase the length of each session, gradually getting up to one hour, and make the run more difficult by introducing interval training or running uphill.
You should always listen to what your body is trying to tell you. If you experience unusual discomfort, chest pain, palpitations, or breathlessness which does not calm down at rest, then stop and see a doctor.
If I have a medical issue, is that reason enough to not run?
Even if you have health problems, running is pretty possible–you just need to adapt your running habits to suit your condition. If you have plans on becoming a regular runner and to not just stick to jogging, it’s very important that you consult your physician.
It’s also a good idea to assess your ability and work out a running plan with a trainer who can give you solid advice on running speed and other tips to safeguard your health.
I feel like I’m too old to run, am I right?
Nope. Nope. No.
You are never too old or too young to start running. What a lot of people forget is that running is an endurance sport in which with gradual exposure, you will develop your core muscles and will make better progress than you did before.