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Louise Damen
Running Beginner

How do I get started in running?

If you’re a complete beginner then the key is to start slowly and build up gradually. Remember, Rome wasn’t built in a day! Too much too soon will more than likely result in injury and frustration. It’s best to start with blocks of jogging interspersed with blocks of walking.

As the weeks go by you should aim to gradually increase the length of the jogging segments and reduce the length of the walking segments with the aim of being able to build up to completing a continuous run. If you’re starting from scratch you should give yourself at least six weeks of jogging/walking 2-3 times per week to get used to your new routine and to see improvements in your fitness.

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Louise has been running for over 20 years, with the last 16 of those at International level. She has represented Grea...