Ali Paton

1. REALISTIC GOAL SETTING

If you are just getting started its important that you set yourself a series of achievable goals as well as your end goal which may be the race you want to run in.  An initial walk and run programme might ease you into things with an early goal including the week you hit full run mode.  If your end goal is a half or full marathon your mini goals might include scheduled 5 and 10k races. The important thing is to set a realistic programme and do your best to stick to it.

2. GROUND SURFACE

Think and plan your routes carefully. It may seem obvious but your body, in particular your joints, will thank you for choosing softer surfaces such as grass or dirt to run on. Even a tarmac road is preferable to pounding the pavements. In Edinburgh the Water of Leith is a great option.

3. DRESS CODE

Similarly make sure you dress not only for the Scottish weather but appropriately for where you will be running. If there is a lack of pavement always run against oncoming traffic and consider wearing a reflective or light coloured top or jacket. Layers are good as they keep you warm but allow you to shed them as you heat up.

4. CORE STRENGTH

Don’t under estimate the importance of having a strong stable core, which is the muscles in your trunk, front and back. All the power in your levers (i.e. legs and arms) comes from your core so its important to include some core exercises if you are starting a running programme. Exercises such as the plank, bridge or more advanced, jack knife can be done on the floor, or using a fit ball or PowerPlate. Believe me, come race day you will be glad you did them!

5. MIX THINGS UP

To fight against boredom don’t be afraid to throw in a different type of exercise every now and then. Pilates, especially a class designed for runners is a fantastic complement to any race programme. Cross training will help build strength. You could try the likes of British Military Fitness which is also held outdoors. Or even jumping on a trampoline has been shown to help flush out the lymphatic system helping get rid of lactic acid build up.

6. GROUP THERAPY

If it helps you stay motivated make your running sessions social by training with a club, your best friend or even your dog! Making the commitment to meet someone and train with them could make all the difference between you opting out of a solo session. If getting Fido fit is appealing, the organisation Canine Cross-country organises races across the country for runners and their four legged friends.

8. TREAT TIME

It’s out there but top class runners have been known to leave little hidden treats at specific miles along their training routes.  However, we are talking about the odd Jelly Baby, not a Harvey Nicks handbag!!

9. AND FINALLY...

If you do miss a session don’t beat yourself up about it too much. Missing the odd training run will not mean you lose the fitness you have built up. Keeping positive throughout is far more important than giving yourself a hard time for the odd slip up. Try and always keep the bigger picture, including your end goal, in mind rather than focusing on any smaller hiccups that occur during the journey getting there.