The one stop resource for women's running.

Top Tips for Beginners

• Motivation Tips
• Gear Tips
• Training Tips

Motivation Tips

• Make running a social event by running with a friend or running partner.
• Join a running club.
• Have a goal to work towards. For example, pick a short race or charity event in 6 week's time that you can train for.
• Variety is the spice of life. Try to vary where you run, how long, who with, time of day etc.
• Why not take part in a women-only event? Cancer Research and the Women's Running Network offer a variety of events throughout the year.
• Take an MP3 player and listen to some upbeat music as you run.
• Balance running with the rest of your life. Try to schedule a run into your diary as you would any other important appointment.
• Read running books, magazines and websites - they can be inspirational.

Gear Tips

• Make sure you have a good pair of running trainers. Fashion trainers certainly won't do and will increase your risk of injury.
• Make sure you wear clothes you feel comfortable to run in.
• Always wear a sports bra.
• Wear a heart rate monitor to keep track of your progress and to assist with your training.
• Take water in a drinks carrier.
• You could run with a runners pack, which will enable you to carry some essentials such as a drink, mobile phone, tissues.

Training Tips

• Don't run before you can walk. Aim to build up your training slowly in terms of distance and speed.
• Always allow 2-3 hours after eating or drinking (except water), before going for a run.
• If you get a stitch try to keep going through it.
• If you injure yourself be sure to recover fully before running again.
• Always warm up and cool down before and after a session.
• Be safe. Wear bright clothing, don't run in desolate areas, and tell someone where you are going.
• Keep hydrated. Drink water during and after a session.
• Cross training can reduce your risk of injury and help build up your fitness. Why not try cycling, swimming, or going to the gym?
• Build up your running steadily. Don't increase the distance by more than 10% a week or you will increase your risk of injury.
• Learn the hard-easy training routine.
• Eat a balanced diet. If you are dieting to lose weight make sure you get enough calories.

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