The Girls Run Too beginners running program is very popular because it has been designed for you to succeed. It is easily adaptable and perfect if you are giving running a try for the first time or if you are a lapsed runner getting back into things. Click continue reading for the program.

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Beginners Running Program

Top Ten Pointers
A common sense guide for new runners.
1. Make sure you've got comfortable kit that you feel good in.
2. Set achievable goals and enjoy each session, building up training gradually.
3. Keep safe and carry a mobile - a runner's pack will make it easy to carry.
4. Do other sports, visit the gym, play netball, swim and cycle.
5. If you feel unwell, take a break from running, and when you start again, go down a pace.
6. Don't run if you're injured - it could lead to something that could keep you out of action for a long time. If it doesn't go away, get professional help and gradually get back into training.
7. Make running a social thing as it will help get you out there.
8. Keep a log and record your progress.
9. Measure yourself and monitor your weight.
10. Read Books and magazines about running - they can be inspirational.

Staying safe
Personal safety is of prime importance, and you really must take it seriously. Follow some simple guidelines to make sure you don't frighten yourself or your nearest and dearest.

Be seen, be safe. Make sure you are visible to cars, bikes and walkers. Reflective clothing won't be the most glamourous item in your kit bag, but it's a must.
Don't risk running on your own, but find running friends or join a club.
Be sure of your route and don't run anywhere potentially dangerous.
Make sure someone knows where you're going and how long you expect to be out.
Be aware of what's going on around you. Listening to music when running has proved lethal.
Run with a mobile phone and/or personal alarm.
Our shop has a good range of safety wear.

Don't skimp on stretching - we cannot emphasise how important it is. Many beginners consider stretching to be an unnecessary embarrassment, especially at the end of a run when you're hot and sweaty and you want to get out of public view ASAP. Jo and a friend were stretching once after a run in our local town, leaning against the car, when a kind person stopped to help us, thinking that our car was broken and that we were pushing it…! But take it from us that once you've sustained an injury exacerbated because you didn't stretch, you'll be quite happy to give stretching the priority it deserves.

Stretching
We're not qualified to give you a definitive stretching guide, so what we provide here is just a general starting point. If you find that you have a particular area which gives you a problem, then we suggest you talk to a physio, get on the net or go to the library to get full advice, on how stretching could solve it.

Jog or brisk walk to warm up before you stretch prior to your run, as a warm muscle is pliable.
Be gentle, don't bounce or strain in the stretch.
Hold each stretch for at least 10 seconds, breathing out as you do so, before gently relaxing back to a standing position.
Do sets of stretches for left and right

Calf Stretches
Gently dropping your heels as you stand on the edge of a step gives a good stretch. Doing a set with legs straight and then legs bent will stretch different parts of the calf.
Stand 2 feet away from a wall, and lean forward against it with your palms. Bend your left knee, keeping the foot on the floor. Put right leg straight out behind you and push you right heel down into the ground as you push against the wall. If you can't feel the stretch in your upper calf, move the rear foot back slightly.

Hamstrings
Stand up straight, cross one foot over the other, keeping both feet flat on the ground. Now slowly lean forward to touch your toes. Jo couldn't touch her toes the first time she did this, but can now put her hands flat on the floor and it's her favourite stretch.
Stand up straight with your hands on your hips. Put your right heel out in front of you with the foot flexed. Now bend the left knee, and lean forward, sticking your bottom out. The more you lean forward and stick your bottom out, the more you'll feel the stretch! Pointing your toe will give you another stretch.

Quadriceps
Standing up straight, steady yourself against a wall or friend. With your right leg slightly bent, grasp your left foot behind you, and gentle pull your heel to your bottom. Keep as upright as you can, tilt the pelvis forward keeping the knees together.

Ilio-Tibial Band
Standing up straight, steady yourself against a wall or friend. Put your left hand on your hip. Cross your left leg over in front of the right, keeping the left knee bent. With your right leg straight, push your right hip to the floor - you will feel the stretch along the outside of this thigh.

Shoulders
Put your right hand on your left shoulder keeping the elbow at shoulder level. With your left hand, gently push your elbow as far as comfortable, so that the right hand reaches down your back.

Beginners Programme from 0 to 5k in 12 weeks
If you are an absolute beginner, then we suggest that you should be able to do brisk walking for 20 minutes at least 3 times a week before you start week 1 of the programme. We think that training 3 times a week will enable you to make good progress. If this doesn't fit in, add or deduct a session. When you start to run, go SLOWLY to begin with, not much faster than a walk. Your breathing should be sufficiently easy that you can talk all the time you're running. If you find that you are hurting then you are probably going too fast. SLOW DOWN and try running less and walking more and gradually build up. If you find that you are more than comfortable and feel able to manage more, perhaps do only 1 day of that week and then move on. Don't worry about distance, just concentrate on timing yourself, but as a guide to your speed, you should be covering 1 mile or less each session in your first weeks.

Always start a session with a brisk walk or jog for about 5 minutes before you start running, and then gently stretch (see 'Stretching' or more details). Although this is technically excellent, we actually do it because whichever way we go from our houses, we have a hill, and it's much easier to walk!

Beginners Program
Beginners Running Program
After sticking to a programme for a few months, running will become part of your life. You'll love feeling fitter, you're energy level will be boosted, and regular running will help keep your weight down if you're watching the pounds. However, we all have busy lives and sometimes it's just not possible to fit everything in. When we haven't made time to exercise, our bodies will soon let us know - we start to feel lethargic, lardy and our muscles and joints feel stiff. Try not to let this happen, but if it does, gently ease back into sessions again - you know you can do it and that running really is worthwhile.

Running is such an honest sport. Almost anyone can do it. It's rewarding, inexpensive, and adaptable, is de-stressing, helps keep weight off, and makes you feel good inside- what more do you want from a sport!? You can make running what you want it to be, you set your own targets, whether that's to run 1 mile without stopping, or to do the London Marathon. You can achieve whatever you want. It's ideal for women with busy lives as you can run virtually anywhere, on your own or with friends, take part in races locally or see the world.

We're not all 'natural runners', which doesn't mean we can't but we do need to take it slowly. In our 'beginners programme', we suggest you begin with walking sessions - take it literally, Don't run before you can walk! Once you can cope with brisk walking you can move on to run/walking, which is great exercise in itself. You can time yourself, or use trees, signs or houses for when-to-walk markers. Don't be hard on yourself. Enjoy it! Each outing can be challenging but you'll find it easier to make progress if you set achievable distances so don't expect to be Sonia O'Sullivan in 2 weeks! Keeping a running diary or log makes for interesting reading and you can plot your progress as you find yourself walking less and running more. Add variety to your programme with cross-training, such a swimming, gym workouts, or a team sports and you'll impress yourself with your new found fitness.

Girls especially find running to be a social thing. Some of us will only go out with friends so they can natter (if they can!) and meeting up with people gives you another reason to get those trainers on. After a while, running partners or groups may find they have progressed at different rates and are not comfortable running with each other. Don't let this stop you, but consider joining a running club as you'll find people of all abilities and they'll be pleased to see you - runners are generally an enthusiastic lot! And there's safety in numbers - don't ever compromise your personal safety. If you run alone, always tell someone your route, your expected time out, and take a phone with you.

Before you start

Check first
Get yourself checked out by a doctor before you begin any form of exercise, especially if you have not been active for a while, or have a known weakness.

Basic Kit
Certain items of basic kit are essential - trainers, socks and a support bra. Your feet are the key to your new sport; provide them with the wrong equipment, you risk injury and not just to your feet but also your legs, hips and back. We're all different, so discover how your feet work when you run to ensure you buy the type of trainers to suit them. Check out 'Know your Feet' in the sports clothing blog for guidance to help make the right decision. Socks are important too, and well worth an investment to guard against blisters and keep your feet sweet! You can buy different types, and again, it's all down to personal choice. Heather won't put her trainers on without double-skin socks, which guarantee no blisters. Jo prefers thin mono-skin racing ones. You'll only need to get a blister once and you'll understand! For all women it's important to sort out a really good bra - there's nothing more uncomfortable than having your chest out of control, and unless you're into attracting attention to yourself you'll want to keep bouncing to a minimum!!! Our 'What bra' page will help you find the type of bra for you.

Other items of clothing will not just keep you dry or warm, but you'll look good and feel great too. We all start out with the tatty cotton T shirt, but once you've had clothing made of technical fabrics you won't go back to cotton in a hurry. Wicking materials mean that sweat is drawn away from the body, so the garment does not get wet and heavy to wear. Layering of technical clothing allows you to stay warm but dry without overheating, and you finish your run feeling loads more comfortable. Take a look at the Girls Run Too 'shopping' section to see a comprehensive range of clothing, suitable for beginners and experienced runners alike.

Setting your targets

Set your long, middle and short term objectives. A long term objective might be to run in the Race for Life series. A middle term objective would be to running for 30 minutes within 8 or 10 weeks, depending on how fit you are now. A short term objective would be to stick to a programme and make sure you get out and run 3 or 4 times a week.
Choose a programme to follow as it gives you a framework to focus on, but it needn't be totally inflexible. This is not some macho competition that you can't win. If you can only fit in a run twice a week, or you want to stick at one stage for 3 weeks before moving on, then that's fine. You decide.
Find a route, and measure it. Don't be put off if you can't manage a circuit, you can get someone to drop you off so that you can head back home. Or do what we did, and drive somewhere suitable in 2 cars, and run from one to another! In 20 minutes of brisk walking you will travel about a mile. The time it takes you to walk or run/walk on your first outing will be your bench mark, so don't forget to record the time.
Now, get those trainers on! This can be harder than it sounds. You can have every intention of going out, but then the phone rings, someone calls by, or the dog's sick and before you know it, the precious 'time for me' slot has gone. You do have to be determined to allocate regular space for yourself and stick to it so consider it an important appointment.