Starting from scratch
Think you can’t run? Think again. We found six new runners and showed them just how easy it is
Anyone can run, it’s convenient, accessible and you can do it anywhere. That’s what we believe at Women’s Running, and we also believe it’s the best form of exercise for fitness, weight-loss and general health. So we found six women who wanted to improve their shape and get fit and decided to turn them into runners. We gave them access to the personal training skills of our fitness editor, Anne-Marie Lategan, who took them out to the park for their first run, gave them a beginner’s running plan and some sensible advice on getting started. Their aim? To run the Race for Life 5K in London on 13 June. Our aim? To convince them that anyone can run, provided they start at the right speed and intensity, and train in the right way. Over future issues and online, we’ll be monitoring their progress.
Each of our new women runners visited Runners Need, a running specialist in London to get correctly fitted into a suitable pair of running shoes. Its team analysed their gait by looking at how their feet responded when testing different shoes on the treadmill. Gait analysis, as part of an overall fitting assessment showed them what type of shoe was most suited to them. We also kitted them out in Saucony running clothing, which is lightweight and breathable. For more information, visit www.runnersneed.co.uk or www.saucony.co.uk
Mandy Cross
How old are you?
45.What’s your occupation?
Local government officer.Where do you live?
Wokingham, Berkshire.Did you do any exercise beforehand?
BodyPump and aerobics/conditioning classes three times a week.What made you decide to take up running?
My friend Anne-Marie talked me into it. Plus, I’d like to drop a dress size.What were your perceptions of running before you started?
That it would be uncomfortable.How easy or difficult did you find the walk run programme?
I enjoyed it – despite the fact that I was recovering from ‘flu – but I struggled towards the end.What were your perceptions of running after you completed the walk run programme?
I’m now looking forward to running.How has your training been going so far?
I’ve been out twice – once on the roads jogging/walking for 18 minutes and once on a treadmill for 16 minutes.What are you hoping to achieve by running regularly?
I want to improve my fitness and drop a dress size.What do your friends and family think about you taking up running?
I have 100 per cent support from my family and friends.What are your thoughts about doing the 5K run in June?
Scary, but I’m looking forward to it!Karen Andreasen
How old are you?
28.What’s your occupation?
Planning and accounts manager.Where do you live?
Crowthorne, Berkshire.Did you do any exercise beforehand?
Yes, BodyPump, aerobics/conditioning classes and occasionally cycling.What made you decide to take up running?
My friend signed me up for the programme, knowing I’d be up for a new challenge.What were your perceptions of running before you started?
It was something that others did, not me. I didn’t think I could do it.How easy or difficult did you find the walk run programme?
I thought it’d be a lot harder, but it was enjoyable and manageable. Having the right running shoes also helped!What were your perceptions of running after you completed the walk run programme?
That it is something I can enjoy. The programme makes running achievable.How has your training been going so far?
It’s been going really well. I’ve been following the walk run programme twice a week (even in the snow!).What are you hoping to achieve by running regularly?
I’d like to lose weight and increase the distance I can run for, so I can run with my husband.What do your friends and family think about you taking up running?
They can’t believe I’m doing it. My husband laughs at my walk run programme because he’s always been able to run, but it’s working for me.What are your thoughts about doing the 5K run in June?
I’m a bit nervous, but I’m looking forward to the challenge!Tracy Babington
How old are you?
43.What’s your occupation?
Finance support manager.Where do you live?
Loughton, Essex.Did you do any exercise beforehand?
I occasionally did aerobics, swimming, yoga or Pilates, but I’ve done nothing in the past two years.What made you decide to start running?
Life begins at 40, but it also gets worse if you don’t take care of yourself.What were your perceptions of running before you started?
That it would hurt and I wouldn’t have enough time to recover before it was time to run again.How easy or difficult did you find the walk run programme?
It was OK, but I think I did more walking than running. The first minute felt like half an hour!What were your perceptions of running after you completed the walk run programme?
That it would hurt and I wouldn’t have enough time to recover before it was time to run again!How has your training been going so far?
Slowly, as I’ve been ill this week – I’ve mostly just done brisk walking on the cross-trainer.What are you hoping to achieve by running regularly?
First of all to feel healthier, then maybe start to lose some weight.What do your friends and family think about you taking up running?
Some have been supportive and enthusiastic, others haven’t said much. They probably think it’s just a phase, something I’ll try and then give up.What are your thoughts about doing the 5K run in June?
I’m scared. But I’m not worried about feeling scared!Katy Fowler
How old are you?
34.What’s your occupation?
Operations manager.Where do you live?
Wandsworth, London.Did you do any exercise beforehand?
Not really – I used to be a member of a gym, but I got bored and cancelled my membership last November.What made you decide to start running?
My friend Chris encouraged me – and reading the first issue of Women’s Running!What were your perceptions of running before you started?
That it would be boring – I used to laugh when I saw people running in my local park and I thought they were crazy.How easy or difficult did you find the walk run programme?
I enjoyed it and found it easier than I thought I would. Anne-Marie was very good, and answered all my questions.What were your perceptions of running after you did the walk run programme?
I was surprised how easy it was – I didn’t feel like I wanted to die afterwards!How has your training been going so far?
Good – I managed to go out three times last week, although it nearly killed me! I think I set off too fast, but I felt better the third time I went out.What are you hoping to achieve by running regularly?
I hope to lose weight, get fit and get in shape!What do your friends and family think about you taking up running?
I’m the last person they thought would do this. They’re really enthusiastic about it and keep encouraging me. They also can’t wait to see me in the magazine!What are your thoughts about doing the 5K run in June?
I’m looking forward to it, and hopefully will be able to raise some money for charity too.Rita Jeffery
How old are you?
49.What’s your occupation?
Life coach and NVQ assessor.Where do you live?
Hayes, Kent.Did you do any exercise beforehand?
No – just walking on the school run.What made you decide to take up running?
I wanted to get fitter and needed a cost-effective way to do it.What were your perceptions of running before you started?
I thought I wouldn’t have the time.How easy or difficult did you find the walk run programme?
It was quite hard, I found I was quite breathless – which shows how unfit I am.What were your perceptions of running after you completed the walk run programme?The time went really quickly. It was amazing how far we ran.How has your training been going so far?
Slowly. I went out twice last week and have been out once this week, but I aim to fit in another two sessions.What are you hoping to achieve by running regularly?
I want to get fitter and lose weight.What do your friends and family think about you taking up running?
Everyone is supportive. My husband has been running with me and my son is going to ride his bike alongside me.What are your thoughts about doing the 5K run in June?
I’m looking forward to it, as it’s a target for me to reach. If I stick to the training programme, I know I’ll be able to do it!Nicole Boulay
How old are you?
44.What’s your occupation?
Managing director.Where do you live?
Wokingham, Berkshire.Did you do any exercise beforehand?
I train twice a week with Anne-Marie Lategan – she’s an inspiration! And I also go Spinning once, or sometimes twice, a week.What made you decide to take up running?
Anne-Marie told me about the feature in the magazine, and the 5K, and I thought it would be a great way to take up a new challenge.What were your perceptions of running before you started?
I thought it would be difficult doing a sport alone. I tried it once or twice, and found it very hard to breathe.How easy or difficult did you find the walk run programme?
I found it easy, as the running was interspersed with walking.What were your perceptions of running after you did the walk run programme?
I think it’s more achievable, as when I’ve tried running alone, I never had a programme to work with.How has your training been going so far?
I’ve been running twice a week and using it as a warm up for my other training.What are you hoping to achieve by running regularly?
I’d like to improve my breathing, as I have asthma. I’d also like a slimmer waistline, and a sport I can do alone.What do your friends and family think about you taking up running?
My husband thinks I’ve gone exercise-mad, as I now run twice a week as well as doing my normal exercise routine.What are your thoughts about doing the 5K run in June?
I’m excited about taking part but I also feel quite nervous, as it feels a bit of a challenge to run that far at the moment.Top tips for new runners
Women’s Running fitness editor and personal trainer Anne-Marie Lategan has given our new runners these handy tips for beginners, along with a running programme to get them race-fit in 15 weeks.Coping with running in cold weather
• About 30 per cent of your body heat escapes through your hands and your feet – wear warm socks and gloves. • About 40 per cent of your body heat escapes through your head – wear a hat to protect your ears and head from the cold weather. • Dress in layers. You’ll be cold when you start but will soon warm up. Wearing a rain- and windproof jacket over your long sleeve running top will allow you to take off layers as you heat up. • Stay hydrated. Despite the cold weather, you’ll still sweat and lose fluid, increasing your risk of dehydration. Ensure you drink water before and after your run.General advice for new runners
• Remember to run with your mobile phone if you’re running alone outside. • Make up a new running playlist – it will help you get from 15 to 20 minutes. Even if you run with a friend, an iPod or music on your phone will come in handy when you get tired. • Put some lip balm on your lips and moisturiser on your cheeks to prevent them from getting dry and sore during your run. • Buy some freeze spray in case you get an injury. Hopefully, it won’t be necessary, but at least you’ll have it to hand if you do need it. • If your ears or head get too cold during or after a run, wear a headband. • Gloves are always useful in the cooler weather.Recovering after your run
• Always stretch after your run. As a beginner, your muscles are not used to the demands you’re making on them, and stretching reduces muscle stiffness.• Eating or drinking 30g of protein within 30 minutes of a run will speed up your recovery, prevent you from feeling hungry later on and is great for weight-loss too.• Use an electrolyte drink to supplement lost minerals due to sweating.• Avoid sports drinks, as they contain a lot of calories, which will slow down your weight-loss.Warm up
• Always warm up for five minutes by walking briskly. As you get fitter, use a slow jog instead of a brisk walk. To avoid injury, don’t just start running as you’ll experience a lot of muscle stiffness the next day. • Never stretch cold muscles.Each of our new women runners visited Runners Need, a running specialist in London to get correctly fitted into a suitable pair of running shoes. Its team analysed their gait by looking at how their feet responded when testing different shoes on the treadmill. Gait analysis, as part of an overall fitting assessment showed them what type of shoe was most suited to them. We also kitted them out in Saucony running clothing, which is lightweight and breathable. For more information, visit www.runnersneed.co.uk or www.saucony.co.uk
