1My name's Liz Fuller and I'm a running coach with Compton Park Runners Club.
2Welcome to my podcast.
3If you're thinking about taking up running - I'm here to help.
4There are many training programmes available online which aim to help people build up to running 5 kilometres.
5Some of them are great
6and thousands of people of all ages are taking part in 5-kilometre races across the country as a result.
7People like them because they're easy to follow and don't push them too hard.
8However, they don't work for everyone,
9especially if you suffer from something like a heart condition or asthma,
10because they're aimed at people with average fitness and running ability.
11Another thing is that everyone is different
12and if you have any specific questions related to your needs,
13there's no one to provide any answers.
14I have a couple of simple tips I always give to new runners.
15I expect you've been told to run very slowly until your fitness increases.
16Well, I find that can prevent progress.
17You should run at a speed that feels comfortable,
18but time yourself and try to run a bit faster each time.
19Listening to music can be very helpful.
20It takes your mind off things and helps your body get into a rhythm.
21I'd say that is better than running with a friend,
22especially as most people are competitive
23and that's not what you want when you're just starting.
24I don't think the time of day is especially important.
25Some people are better in the evening, while others are morning people
26but you need to be consistent, so aim to train regularly.
27Twice a week is enough to begin with.
28New members often say to me that they've been put off running either because they lack confidence,
29or they don't have time,
30or they think they dislike running.
31Ceri, for example, joined the club two years ago at the age of 40.
32She'd always enjoyed running at school but wasn't sure if she'd be able to do it.
33She was worried about being left behind and being the slowest runner.
34But she says she was made to feel so welcome she soon forgot all about that.
35James had always hated the idea of running
36but a friend encouraged him to come along for a taster session
37and he hasn't looked back.
38He never misses a training session despite having a really demanding job.
39Leo was worried about having to commit himself to training sessions every week
40and wasn't sure he'd be able to fit training into his busy schedule.
41But after experiencing a lot of stress at work
42he came along to us and gave it a go.
43Now he says he feels much more relaxed and he looks forward to his weekly run.
44Mark is quite typical of our new members.
45He's never considered himself to be a sporty person
46and it was only when he retired that he decided to take up the challenge of trying to run 5 kilometres.
47It took him months to find the courage to contact us but felt reassured immediately
48as there were other people his age who were only just taking up running for the first time.
49My own journey hasn't been easy.
50I did my first marathon when I was 37, after having had two kids.
51My husband had been running marathons for years,
52but I never dreamed I'd be doing one with him.
53I managed to complete it in four hours,
54but I felt like giving up halfway through.
55It was only the support of the spectators that kept me going.
56I do think signing up for a race of whatever length is motivating
57whether it's 5K or 25K
58because it's good to have something to work towards
59and it gives you a sense of achievement.
60I did my first 10K after only six months,
61which was certainly very challenging and not something I'd necessarily recommend.
62But after you've been training for a few weeks, it's worth putting your name down for a 5K.
63some people find they only need a few practice runs before taking part in a race,
64but I'd give yourself a couple of months at least.
65Well, I hope that's given...