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Health + Injury
Ultra / Adventure racing
60 seconds on avoiding injury
Head Over Heels
Always remember why you started running (whatever the reason) - and how much better you feel as a result of it.
Get yourself a pair of proper running shoes from a specialist shop (for the first pair at least) - the most important equipment for any runner
Find someone to run with. It's much easier and great for motivation.
Broadsword Calling Danny Boy
Buy some racing flats and learn to run properly instead of all this heel-striking cr*p.
Don't get ahead of yourself, slow and steady wins the race. As it were.
Start off slowly. Don't increase mileage or speed too quickly.
Read, listen, learn and above all think.
Don't think just because your major muscles and lungs can cope with fantastic increases in speed and distance that the little muscles and ligaments that hold your knees, ankles, and hips together are ready for it. Stick to the advice and only increase 10% per week, or you will get injured.
Don't forget that rest days are an important part of training.
Same as B, buy some racing flats, learn to run on forefoot, build up slowly, don't get taken in by the rubbish they tell you in running shops.
No matter how good they are, everyone has runs where they feel like cr*p and just want to stop. It's normal.
and absolutely running doesn't make you thin.
Run how you feel.
1. Don't stretch before you run - just run gently for at least the first mile, then stretch afterwards
2. Keep a short, fast stride - roughly 180 a minute. You can spot beginners because they lope along, which is inefficient and a good way to get injured.
3. It takes time to build up - years, not weeks. Be patient.
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