Tips on how to start running

* Don’t be unrealistic. When you start out running, you will probably tire quickly. Don’t lose heart – your cardiovascular system, respiratory system, muscles, bones, ligaments and tendons need time to adapt to the increased workload.
* Set small goals. Decide on a realistic goal each month, There’s no harm in dreaming big, i.e. considering running the Two Oceans Ultra Marathon, but let your short-term goal be a community fun run or something similar.
* Keep a log book. Research has shown that individuals that monitor their training and progress or who are monitored, have much better adherence to their programmes and long-term success.
* Be disciplined. The first few weeks are probably the toughest, but hang in there – as you start enjoying your running and it becomes easier, it’ll become more fun.
* Listen to your body. Whilst it’s important to be disciplined, stay in touch with your body. If you are feeling run down or worn out – have an easier training session.
* Don’t train if you are ill. If you have a fever, you must only commence training approximately 10 days after the fever has subsided.