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Training for your run

These tips have been compiled by National Literacy Trust supporter Shaun Dixon, who is an experienced athlete and coach with Let's Get Running. Let's Get Running offer coaching support to runners of all abilities.For more information and tips please visit his website at www.letsgetrunning.co.uk. 

Training plan

Shaun has compiled a 8-week plan to get even beginners in shape to run a 10k. The plan also includes options for intermediate runners. 10k training plan

There's also an 8-week plan to train for a 5k. 5k 8 week training plan

Running tips for beginners

1. Take it slow

Don’t take on too much too soon. If your body isn't used to running you'll quickly find yourself tired or injured, or both. You’re not failing by easing back if you feel tired or sore.

Faster paced running plays an important role in any training plan but running everywhere at breakneck speed will soon take its toll. Running at a comfortable pace, where you could maintain conversation if necessary, brings its own training benefits and enables you to run further and with greater frequency. Consistency is key: try to finish the majority of runs feeling that you could have done a little bit more.

2. Keep running varied

Runners regularly bemoan their lack of speed but rarely do anything about it. Being able to “cover the distance” is important but don’t stick slavishly to this idea. If you want to see real improvements then learning to run faster will make a real difference. You’ll increase your aerobic capacity, learn to make use of a larger number of muscle groups, and improve basic speed, making it feel easier running at all speeds. Whatever you do, don’t get stuck in a one-paced rut: above all, it can get a bit boring.

3. Establish a routine

Exercise is an easy thing to drop when life gets busy so it’s important to make running a part of your schedule. Set a few hours aside, arrange to meet a friend, hire a coach – anything to prevent you from letting exercise slide when other commitments seem more pressing. It actually doesn't take that long and you'll feel miles better for it.

4. Consider your diet

Although runners are allowed the odd extra slice of cake guilt-free, you shouldn’t totally forget about your diet when training. You should pay particular attention to the way you refuel your body after exercising. Try and eat some good quality food (carbohydrates and protein) within an hour or so of completing each training session. Your body has depleted its stores and needs to repair itself: if you don't give it what it needs it will take it from existing tissue. Unfortunately, this is more likely to be lean tissue than fat.

It’s also important not to overdo it. Most people already eat more than enough carbohydrates to get by.

5. Join in

Running doesn’t have to a solitary sport. Join a training group, get some coaching, chat on some forums, share your experiences through social media - you'll be surprised at the warmth you receive from other runners.