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Everyone active, enjoying sport
and achieving their personal best

Begin and Learn

It's often easier to run as part of a group than on your own.

Anyone can run

We've included 'learn to run' here, because although some would say 'anyone can run'…. there are thousands of people out there, who say 'I can't run'. So what are the key things to consider when you've decided to start running…..

It's OK to walk!

Many people make the mistake of believing that when runners never walk. This is not true. It is perfectly acceptable, even encouraged, for runners to walk when they first start.

You're much more likely to stick with it, if you start with a run-walk-run approach, and build up really gradually.

If you feel out of shape, or you're recovering from injury or worried about an existing condition, see your GP before you start running.

Find a friend, a beginners group, or an app

Evidence shows that people who enlist the support of a friend or join a beginners running session, led by an experienced leader, are more likely to stick with it, and succeed long term.

JOG Derbyshire is a fantastic programme, with over 80 groups around the county, and a JOG into January campaign every year, which specifically helps people get started from scratch.

If you can't find a group near you, or it doesn't work for you, then the NHS Couch to 5k programme is a great way to build up gradually and stick with it for the long term.

Following the programme with a friend or partner is good, as again, you're more likely to stick with it if you've told someone what you're doing and even better if you're working on it together.

Wear clothes you will feel comfortable running in.

What to wear

It's important to feel happy and comfortable when you're running, but you don't need to spend a fortune.

A decent pair of running shoes (and a good sports bra for women) are pretty necessary, but beyond that- whatever you're happy in.

There are lots of places to get good kit- online, and at your local running shop, where you can get good advice about the right kind of trainers for what you want to do.

Running apps

There are some great running apps to get you started and keep you motivated. They can track your miles, tell you your average pace, and you can use them to set yourself challenges. They also have online communities, so you can follow your friends and connect with other runners.

For beginners, the NHS Couch to 5k podcasts are brilliant, as they help you to build up your running gradually, so you're more likely to keep it up long term.

Map my Run, RunKeeper and Strava are two great apps for running. Runners World magazine did a review article on running apps, which gives you an insight into the world of online running support.

Workplace Challenge

If you want to measure your success as you begin to improve and get motivation from like-minded work colleagues, you can log your running as part of the Derbyshire Workplace Challenge.

It's free to sign up, easy to use and will give added incentive to keep you putting on those running shoes.

For more information

There's so much great information and advice out there for new and improving runners. Find some good social media to follow, subscribe to a running magazine, or have a browse on the internet.

You'll find inspiration, helpful tips, and lots to keep you motivated. You can follow JOG Derbyshire on facebook and twitter too.