What are the tips advice you would give a first time runner?

Good, well-fitted shoes are key!





Treadmill and pavement only (grass will give you ankle sprains)





Consider this a lifestyle change and give yourself plenty of time to adjust and get used to it





Running is the best way to unwind and relax.... have fun!What are the tips advice you would give a first time runner?
Run on pavement. Your going to have to do it no matter what anyways. Training in sand can help build strength in your legs and ligaments in the ankle joint, it is a good idea to use this to supplement your normal running. Flexibility is key, as it increases stride length, and time spent lifting weights is a must. Even the best marathon runners of today spend 3 days in the week at least performing olympic lifts and strengthening exercises. You are going to have to have a good diet. Lots of carbs, protien and healthy fats are neccesary. Water intake should be high as well. Make sure after every run or lifting session you take in some high quality protien to help repair your muscles. Last but not least, is shoes. I am by no means a ';runner';. I run 3 days a week as part of my bodbuilding routine. But I go through about 1 pair of shoes every 6 months. Make sure you get a high quality shoe that is built for runners. An ipod or zune is also a great idea for long, boring runs. Time flies when you are listening to music.What are the tips advice you would give a first time runner?
Yeah - as above....try to keep to grass, soft sand and treadmill. Start slow - walk for a few min, jog for a few, walk/jog until you gradually end up just jogging and running. Treadmills are great - try some days jogging and walking when you tire, and on days between do a long session of incline power walking (dont hold the sides).
Make sure that you:





*are well-hydrated


*wear socks and your shoes fit well


*warm up and cool down... this means stretching and doing some cardio


*run in a safe place... well lit, low crime, not much traffic, no ice


*don't overdo it
- stretch before running


- keep hydrated


- breathe through your noes


- gradually increase your running distance/speed overtime


- stretch afterwards
Stay off the pavement! Run on grass or sand. The impacts are very hard on the joints and heels.

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