Some general tips for beginners:
- See your doctor for a check-up before you start a running program. This is especially important if you are over 40 years, are overweight, have a chronic illness or haven't exercised in a long time.
- Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Print a copy of the pre-exercise screening tool and discuss it with your doctor or exercise professional.
- Start with brisk walking. Aim for 30 minutes per session. Allow a minimum of 8 to 12 weeks to build up to regular running. Aim to increase your jogging time each session, and alternate between walking and jogging.
- Make sure you warm up and stretch thoroughly before you head out. Cool your body down with light stretches when you return.
- Make sure you have plenty of fluids and take a water bottle with you on your run. Try to drink plenty of water before, during and after any activity.
- Allow at least 2 complete rest days per week to avoid overtraining, which may cause injury. Consider other low impact activities, such as swimming, at least once each week.
- Plan your route. If possible, choose flat, grassy areas rather than hard or loose (such as sandy) surfaces to reduce the risk of injury.
- Avoid running near roads. This is especially important if you have a pre-existing condition such as asthma. Vehicle exhaust fumes can increase your risk of various cardiovascular and respiratory complaints or illnesses.
- Avoid the 'peak hour' periods to reduce your risk of inhaling air pollution from motor vehicles. If possible, schedule your runs for either the early morning or the evening.
- Wear clothing which wicks sweat away from the skin. Dress your upper body in layers of clothing so that you can take off layers as required.
- Apply SPF 50+ sunscreen to exposed skin areas.
- Buy an appropriate pair of shoes.
Source: betterhealth.vic.gov.au
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