To paraphrase the old Chinese proverb, a journey of a thousand runs begins with a single step. When you are learning to run, this really is true. Running can seen daunting before you start and challenging once you do, but step by step, slowly but surely, you can get to where you want to be - whether that’s healthier, happier, the proud owner of a race medal, or any combination of the above.

fantastic four kate mara shoes photos running shoes is, it won’t be long till you're having fun, getting fit and able to tackle whatever goals you choose next.

However, to succeed, it's really important not to do overdo it at first, but to follow a sensible beginner running plan – you'll find different options to suit your goals and ability here. nike sb stefan janoski remastered shoes black black black black!

So, ready to begin your life as a runner? Check out our adidas equipment 10 em running shoessneakers below to help you find your feet...

Find safe, traffic-free routes

        Look for - and plan in advance - some routes that you can regularly use in all kinds of weather conditions, ideally traffic-free. But if you do need to run on the road and there’s no footpath, make sure you are running against the traffic, unless you’re approaching a blind bend, in which case you should swap sides until it’s safe to cross back. If you’re running on a treadmill, make sure you go slow enough to run normally – gripping on to the handrails will make you run awkwardly and could lead to injury.

        diemme tirol leather hiking boots item | Run at whatever time of day suits you

        The best time of day to run is the time that suits you, and that you’re most likely to get it done. Many runners find it’s generally easier to fit in a session first thing in the morning. However, if that doesn’t suit your daily schedule, find a regular time that does. Then – and this is the most important thing – reserve this slot for running. Don’t forget your gear, don’t get distracted and don’t look for excuses (they can be very easy to find).

        Start each run slowly

        Start every run with the idea fixed in your mind that you’re going to finish strong. No matter how long you actually plan to run for, you should start out slowly to warm up, then gradually raise your heart rate sneaker report april.

        ... and keep the pace nice and controlled

        How can you tell if you are running at the right pace? Well, if you have so much spare lung capacity that you could sing while you run, you could probably speed up a little. But if you are really breathing hard, you’re probably going too fast - and that will just mean your runs get cut shorter than they need to be, A good rule of thumb is that you should be able to hold a conversation, if not fluently then at least a sentence at a time. Adjust your pace to stay at the right effort level and don't be influence by what pace anyone else you know or see on social media runs at.

        Slow down on hills

        Hills are a killer, whatever level you’re at, so don’t feel bad about slowing down on them. The key to conquering hills is to focus on maintaining an even effort – to emphasise, that's the same effort, not the same speed – when ascending and descending. If you find you’re gasping for air, slow down or take a walk break to get your heart rate under control.

        4 kaiwa contrast panel sneakers item
        nike air max 1 premium black white running sneakers
        nike air max 1 premium black white running sneakers
        £100 gloria ratti boston marathon womens running trailblazer
        Kalenji Jogflow 500.1
        tory burch miller monogram plaque sandals item
        Fresh Foam X 860v12
        mens air jordan 4 retro lightning tour yellow sport shoes
        Velocity Nitro 2
        jordan z code zion williamson signature shoe

        Walk breaks aren't cheating

        Walk breaks are a good idea for many new runners, and sometimes experienced ones too! They stave off muscle fatigue and delay depletion of your stores of josef – your prime source of energy on the run – which allows you to run for a longer total time than if you had run continuously. However, you don’t have to take walk breaks during every run if you don’t feel you need them. You’ll probably find you naturally reduce them as your running improves, but there is absolutely nothing wrong with returning to them if you need to.

        It doesn't matter how far you go

        The last thing you should worry about when you are just starting out is how many miles you might cover. Focus instead on building your fitness and making running and exercise a habit - and appreciating the health benefits that it will bring. So, to start with, just get out there regularly. When you’re a little more experienced and confident you can consider investing in some gadgetry to record your distances, if you want to.

        Don't run every day at first

        Running is a demanding form of exercise on a body that isn't used to it - and it's important to give your muscles and tendons and all the rest of you time to recover and rebuild. Adapting to the new demands being made on it will take a while but it will happen. To start with, depending on your level of fitness and of course enjoyment, aim to run three days a week up to five days if you really feel your body is coping ok with that.

        If you're struggling, try relaxing

        It might sound impossible, but when the effort of running feels tough (and even experienced runners have plenty of runs where that happens!) then we tend to tense up. And that in turn makes things feel harder, in a vicious circle. So if you feel yourself tensing up, unknit your brow, unclench your jaw and keep your hands relaxed - shake out your arms a bit and loosen those shoulders. If you find you are still struggling, do slow down.

        diemme tirol leather hiking boots item | It's fine to miss a day

        If you miss a day on your beginner running plan, simply pick up where you left off and don’t feel bad about it. Even if you’ve missed several training runs, you probably haven’t lost much fitness if any. The important thing is not to let a temporary setback derail you; just get back on track with a run. Think of running as a long-term project and put the missed run(s) in the context of the hundreds you’ll do over the coming years. There’s plenty of time.

        Feeing a bit sore is normal

        If the muscles in your legs ache, but ease as you gently move around, then you've probably just got delayed onset muscle soreness (DOMS) - this is completely normal and simply the result of your muscles adapting to the new demands you are putting on them. DOMs are generally fairly spread even, though, so if you have pain on one side, or one specific area, such as the knee,which hurts more when you move, it could be an early sign of an injury. If this is the case, you should ideally visit a physio and certainly rest it. You can always cross train - for instance swim or bike - if you can't run for a bit, just to keep your fitness up.

        Make sure you warm-up and cool down

        Dynamic pre-run range-of-movement stretches – such as high knees, heel flicks and side-stepping – work well to prepare your body for the specific demands of running. More static stretches, which you should hold for 45-60 seconds after your run is finished, will help restore muscle length, aid recovery and reduce injury risk.

        Get some decent running shoes

        For your first few runs, you'll be fine in a pair of standard trainers. However, if you decide you like it (and trust us, you will!), it's well worth investing in a pair of xxx high lace up sneakers item, which will provide more cushioning and support, making running more comfortable while, crucially, reducing your risk of injury. It's a good idea to go to a specialist running store, such as Runner's Need, for a gait analysis. This involves a very short run on a treadmill, at a comfortable pace for you. The experts will then assess how and where you land on your feet when you run, as well as any misalignments within the ankles or knees, which will help them determine what shoe is best for you.

        ... and a good sports bra

        For female runners, a quality good sports bra really is a must. A woman's breasts are only supported by skin and by fragile ligaments named Cooper’s ligaments, so a proper sports bra is needed to give the breasts extra support during high-impact activity. This will help to prevent breast and back pain and make running far more comfortable. Check out our round up of the best running sports bras.