Surrey Homes | SH79 | August 2021 | Adding value to your property supplement inside

Wellbeing
Run Happy
In the first part of a special look at
running, Sarah Maxwell explains how
you can start as you mean to go on
If you’ve recently caught the running
bug or are thinking about giving
running a try, but don’t know the best
way to start out, here’s my essential advice!
What to wear? Training shoes. Often
when people start running, they throw
on any old pair of trainers and set off.
Unfortunately, this can quite often be
one of the reasons the well-intentioned
enthusiasm ends and they decide running
is not for them. Instead of throwing on
the first pair of trainers you can find,
invest in a good pair of running shoes.
This makes sense since shoes specifically
designed for running will not only be a lot
more comfortable to run in and make a
huge difference to your running, they will
also help with reducing the risk of injury.
Whilst we’re looking at what to put
on your feet, don’t neglect the socks
you wear. I highly recommend good
running socks to make you even more
comfortable. Socks are the closest things
to your feet and it makes sense to have
breathable socks that limit friction
and blisters. Runners World regularly
test out and recommend the best
running socks you can buy – you can
find more at runnersworld.com/gear.
Clothing. Go for anything you find
comfortable; preferably a fabric that
allows your skin to breathe and wicks
away perspiration, since it’s really
uncomfortable to run in wet clothes,
especially when the wind starts!
If it is particularly cold, layers work
really well. You can gradually take
lightweight layers off. I either put them in
my pocket or wrap them around my waist
or if I’m doing a circuit run, drop them
off behind a tree to pick up later or in my
car (if I’ve had to drive some distance to
get there). I often store my water bottle in
the same place to keep hydrated. I’m not
a fan of carrying my water with me so I
have a lot of water bottle hiding places!
Some of the most common questions
I get asked by new runners:
How far should I run? Regardless
of whether your big goal is your first
5K or a full marathon, if you’ve not
run before, you need to build up
gradually. Break down your big goal
into a ladder of smaller ones that build.
This will maintain your motivation
and reduce the risk of injury.
How often (times a week) should I
run? I would personally recommend
no more than 2 to 3 times per week
for a beginner, with at least 24 hours’
rest between each running session.
Over training is one of the biggest
causes of injury and demotivation.
Resting between runs is essential in
order to recover and improve.
I can’t run the whole way, I’m exhausted
after 5 minutes, should I give up?
Throughout all of my years of coaching,
this one is the single biggest issue for new
runners. Most people start way too fast
and can’t sustain the speed. Not only does
this put great stress on your body, it is
likely to put you off running ever again.
If you start off fast and run out of steam
early on, it’s a sure fire way to knock your
confidence and stop you from achieving
any of the goals you’ve set yourself!
You wouldn’t start your car in 4th gear
and expect to get anywhere and your
body is similar; it needs to go through
the gears to enable your energy system
to work properly. So put the brakes on
and take it slowly as you begin and gently
build up speed and distance over time.
Any tips on events I can run in at my
level? If you want to be with like-minded
supportive runners of all levels, I highly
recommend Park Run. Park Runs are
dotted all over the country and great
for everyone, from beginners to the pro
runner. It’s a perfect entry to running
events – well-organised and the people
are really friendly. parkrun.org.uk
Keep your eyes peeled for Running:
Part 2 next month, where I’ll be
looking at running technique,
speed/power, stretching and aiming
for your own personal best.
Sarah Maxwell is a multiple awardwinning
Fitness and Lifestyle coach
and mum of two who juggles a lot
of balls. Find out more about Sarah
and her work at sarahmaxwell.com
Sarah shares her Fitness and Lifestyle tips
on Instagram @sarahmaxwelllifestyle
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