Before starting on your Invest in your Health training programme, or in fact any exercise programme, it is essential that you get medical clearance. If all is clear, then make sure you have the necessary equipment. Now you are ready to begin.

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Consider these tips:

• 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.

- (Kathleen McQuaide, Sports Scientist)
 

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