Choosing your equipment
The beauty about running is that all you need is a good pair of shoes and socks, shorts or tights, and a vest or thermal top, perhaps a hat and woollen gloves for when it is very cold.
Remember that running shoes have a shelf life. Using shoes beyond their shelf life can contribute to running injuries.
Tips for the beginner runner
If you have never run before, start gradually. Five or 10 minutes to start with is no problem. You don't have to run continuously, many start by running for 1 minute then walking for one minute and build up from there. The Time to Run - Scotland website provides a whole range of useful and advice for beginner runners. Use the "External Links" box at the right hand side of your screen to access this resource.
Basic techniques and tips
As natural as running may be as an activity, there are some basic techniques that you should follow:-
1. Lean forward slightly.
Look at the postures of top runners and you'll see that they all lean forward slightly. To help yourself, try fixing your gaze about 10 to 15 metres in front of you.
2. Strike the ground lightly with your heel first.
If you were to slow down the foot action whilst running, you would see that you land on your heel and then roll forward, through the ball of your foot, pushing off with your toes.
3. Starting your running session
At the beginning of a run, keep your stride short. Too long a stride incorporates a high kick at the back of the stride, which quickly tires the hamstring muscles. As your legs begin to loosen up on the run, then you can lengthen your stride.
4. Use your arms
You will be surprised how much your arms work during a run. On hills, you pump with your arms to help you, or you should do. Sometimes, if you haven't run for a long time, your arms will be more tired than you legs at the end of a run! Your hands, arms and shoulders should be relaxed but working when you run. The hands and forearms shouldn't cross over the body as they swing back and forth. Nor should they be held too high. Don't tense your hand into a fist. To avoid this, trying running with your hands held open. Don't hunch your shoulders.
5. Keep your breathing relaxed.
Breathe from your diaphragm, not from your chest. Think of the wall of your stomach as a bellows: when it bulges outward, it is sucking in air, when it pushes inwards; it is forcing air out of your lungs.
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