Advice For a complete novice!

How to train without injury?

6 messages
18/01/2013 at 12:01

Hi, I've never ran before, never really done much sport and in a moment of insanity i have signed up for a half marathon in a few months!
I'm not overweight, using this purely for fitness (and to entertain my friends and family apparently!)
Ordered some sports underwear, got some running shoes, now to hit the road.
Pretty concerened about injuries - to not be able to do it over injury would crush me, what should i be looking for? I'm expecting to ache as my body isnt used to it but is there anywhere i shouldn't ache? What can i do to help prevent injuries?
Are there any major training Do's and Dont's?
I plan to take rest days and mix up with swimming or something of the sort as well.

18/01/2013 at 12:44

1: Run slowly. 

2: Don't go to far, just follow a couch to 5 or 10k program to begin with and go from there

3: if possible try to run on softer ground as much as you can. 


5: Most problems seem to be people going to far, to often or to quickly.  SLOW, no more then 3 maybe 4 times a week to begin with, and go SLOWLY

cougie    pirate
18/01/2013 at 12:47

Just be sensible. Booktrunk seems to have got it covered. 

18/01/2013 at 13:08

Thank you guys! so best advice seems..

  • Warm up,
  • Run slow, not too far, not too often,
  • Prefereably on softer ground
  • Cool down,
  • Rest,
  • Work out something else (good to know you have put free weights on the list, seems a shame to waste my gym membership!)
  • Eat properly (damn it! my metabolism has been dealing with that for the last 20 odd years!)

  • Be sensible, if something hurts rest it.

18/01/2013 at 13:29

Doing the Edinburgh half at the end of May, so should have plenty of time to get myself ready!
Hit the treadmill in the gym the otherday to see what state i was in.. can last 30mins light jog if i throw a few rest walks in every few mins. Running on the road seems different story though!

18/01/2013 at 14:29

Mr BL Novice that's a nice tidy list. Now go out there and have fun.... oh, and don't fall over in the snow and break anything!!

We'd love you to add a comment! Please login or take half a minute to register as a free member
6 messages
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW competitions

RW Forums