schedule from week to week and alternate your route or running partners to boost your motivation. If you're focused on an ambitious goal, such as a first race or a new distance, alternate focused weeks - complete with hills, long runs and speedwork
eventually add hills to a programme as you advance beyond the beginner stage, start with some slight inclines; save the mountains for the future. Be particularly careful to avoid pounding on the descents. As with flat running, hills that feature grass
Whether you’ve decided to make a change to your lifestyle, or you’ve just been roped in for a charity race, this index of our best beginner articles is for everyone taking those first running steps. From can't-fail motivation, to a first 5K or 10K
Heath and Injury | Motivation | Nutrition | Racing | Shoes + Kit | Training | Weight-loss | CreditsThese are highlights and frequently asked questions from our beginner forums. They were created by members of Runner's World just like you. If you
on. See full threadCommon beginner injuries and health tipsBlistersMarathong - The night before a long run, I put petroleum jelly all over my feet, put socks on and go to bed. The petroleum jelly softens the skin while you sleep. On the day
of agony on Buzzard Bait Hill. It was worth it.All week I had heard about the race up Buzzard Bait. The veterans spoke of it in hushed tones. The first-timers like me listened intently to stories of years past. As our day to take on the hill approached
it behind you."Hill PowerReady to step up to a new challenge? Tweak your route so it includes one or two gentle inclines. Running uphill strengthens your quads and glutes, while haring back down teaches you to control your form at even at faster paces
all at once – you can break it into two: going out in the morning, say, then again in the evening.Take the scenic routeThe more varied your route, the better workout you’ll get. If weather permits, walk a few hills or do several reps of stairs. When it
to get your feet in and out with ease and go harder up any hills.For the runThis is the easiest discipline but after a swim and a bike the run becomes a little trickier. Your legs may feel like jelly and not want to work. It is important that you develop
minutes without stopping; swim 500m without stopping; cycle at an easy pace for 45 minutes.OLYMPIC PLAN Run for 45 minutes without stopping; swim 800m without stopping; cycle at an easy pace for 60 minutes.Pre-Training Programme For BeginnersWEEKS 1 AND 2
