| My name's Liz Fuller and I'm a running coach with Compton Park Runners Club. |
| Welcome to my podcast. |
| If you're thinking about taking up running - I'm here to help. |
| There are many training programmes available online which aim to help people build up to running 5 kilometres. |
| Some of them are great |
| and thousands of people of all ages are taking part in 5-kilometre races across the country as a result. |
| People like them because they're easy to follow and don't push them too hard. |
| However, they don't work for everyone, |
| especially if you suffer from something like a heart condition or asthma, |
| because they're aimed at people with average fitness and running ability. |
| Another thing is that everyone is different |
| and if you have any specific questions related to your needs, |
| there's no one to provide any answers. |
| I have a couple of simple tips I always give to new runners. |
| I expect you've been told to run very slowly until your fitness increases. |
| Well, I find that can prevent progress. |
| You should run at a speed that feels comfortable, |
| but time yourself and try to run a bit faster each time. |
| Listening to music can be very helpful. |
| It takes your mind off things and helps your body get into a rhythm. |
| I'd say that is better than running with a friend, |
| especially as most people are competitive |
| and that's not what you want when you're just starting. |
| I don't think the time of day is especially important. |
| Some people are better in the evening, while others are morning people |
| but you need to be consistent, so aim to train regularly. |
| Twice a week is enough to begin with. |
| New members often say to me that they've been put off running either because they lack confidence, |
| or they don't have time, |
| or they think they dislike running. |
| Ceri, for example, joined the club two years ago at the age of 40. |
| She'd always enjoyed running at school but wasn't sure if she'd be able to do it. |
| She was worried about being left behind and being the slowest runner. |
| But she says she was made to feel so welcome she soon forgot all about that. |
| James had always hated the idea of running |
| but a friend encouraged him to come along for a taster session |
| and he hasn't looked back. |
| He never misses a training session despite having a really demanding job. |
| Leo was worried about having to commit himself to training sessions every week |
| and wasn't sure he'd be able to fit training into his busy schedule. |
| But after experiencing a lot of stress at work |
| he came along to us and gave it a go. |
| Now he says he feels much more relaxed and he looks forward to his weekly run. |
| Mark is quite typical of our new members. |
| He's never considered himself to be a sporty person |
| and it was only when he retired that he decided to take up the challenge of trying to run 5 kilometres. |
| It took him months to find the courage to contact us but felt reassured immediately |
| as there were other people his age who were only just taking up running for the first time. |
| My own journey hasn't been easy. |
| I did my first marathon when I was 37, after having had two kids. |
| My husband had been running marathons for years, |
| but I never dreamed I'd be doing one with him. |
| I managed to complete it in four hours, |
| but I felt like giving up halfway through. |
| It was only the support of the spectators that kept me going. |
| I do think signing up for a race of whatever length is motivating |
| whether it's 5K or 25K |
| because it's good to have something to work towards |
| and it gives you a sense of achievement. |
| I did my first 10K after only six months, |
| which was certainly very challenging and not something I'd necessarily recommend. |
| But after you've been training for a few weeks, it's worth putting your name down for a 5K. |
| some people find they only need a few practice runs before taking part in a race, |
| but I'd give yourself a couple of months at least. |
| Well, I hope that's given... |