Running is a great way to get fit, better your mental health and even form new relationships with other runners. Starting your new running habit doesn’t have to be hard — all it takes is a bit of confidence, a comfortable pair of running shoes and a willingness to start moving but at your own pace.
Are you ready to start your Tough Runner UK journey? Let’s go!
Get set with these simple first steps:
The method is a simple to follow and is made of taking small walking breaks in your run when you are not tired rather than when you are. An example of this could be as follows:
BEGINNERS: RUN 10-30 seconds – WALK 1-2 minutes and the repeat for then duration of your run.
INTERMEDIATE: RUN 1-5 minutes – WALK 1-2 minutes and repeat throughout your run.
EXPERIENCED: RUN 6-8 minutes – WALK 30 seconds- 1 minute and repeat until end of your run.
Taking these regular breaks will help give your muscles time to recover during longer runs and will essentially minimise your injuries as you begin your journey into running.
4. Find a basic training plan
We would recommend keeping things simple at the start of your journey and follow something similar to this:
– Train 3 times a week
– Run or Run/Walk method for approx 20-30minutes
– Take a longer run (40minutes or more) once a week
– Rest on days you do not choose to train on
– Run at a pace where you would still be able to hold a conversation.
Latest guidance on events taken place can be seen on the link below.