Running Tips and Inspiring Stories from Compton Park Runners Club

ANNOUNCER: Part 2. You will hear a podcast by a running coach giving advice about taking up running and giving information about her club. First, you have some time to look at questions 11 to 14. Now listen carefully and answer questions 11 to 14.

LIZ FULLER: 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 programs 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.

This is especially true if you suffer from something like a heart condition or asthma, because they are aimed at people with average fitness and running ability.

Another problem is that everyone is different, and if you have specific questions about your own situation, there is no one available to answer them.

I have a couple of simple tips I always give to new runners.

You may have been told to run very slowly until your fitness improves. But I find that this can sometimes prevent progress.

You should run at a speed that feels comfortable, but time yourself and try to run slightly faster each time.

Listening to music can also be helpful. It takes your mind off things and helps your body get into a rhythm.

In fact, I think this can be better than running with a friend, because people often become competitive, which isn't helpful when you're just starting.

I don't think the time of day matters very much. Some people prefer the morning and others prefer the evening.

The important thing is to be consistent. Try to train regularly.

For beginners, running twice a week is usually enough.

ANNOUNCER: Before you hear the rest of the podcast, you have some time to look at questions 15 to 20. Now listen and answer questions 15 to 20.

LIZ FULLER: New members often say they've been put off running because they lack confidence, they don't have enough time, or they think they simply dislike running.

Ceri, for example, joined the club two years ago at the age of 40. She had always enjoyed running at school but wasn't sure she would be able to do it again.

She worried about being the slowest runner, but she said the club made her feel so welcome that she quickly forgot about that.

James had always hated the idea of running, but a friend persuaded him to come along to a taster session.

Since then he hasn't looked back. He never misses a training session, even though he has a very demanding job.

Leo was worried about having to commit to training sessions every week because he has a busy schedule.

But after experiencing a lot of stress at work, he decided to give running a try.

Now he says he feels much more relaxed and looks forward to his weekly run.

Mark is typical of many new members. He never thought of himself as a sporty person.

It was only when he retired that he decided to challenge himself to run 5 kilometres.

It took him months to find the courage to contact the club, but he felt reassured when he saw other people his age who were also beginners.

My own journey hasn't been easy either. I ran my first marathon at the age of 37, after having two children.

My husband had been running marathons for years, but I never imagined I would run one myself.

I finished it in about four hours, although halfway through I felt like giving up.

It was the support of the spectators that kept me going.

I believe that signing up for a race, whether it's 5K or 25K, can be very motivating.

It gives you something to work towards and provides a real sense of achievement.

I ran my first 10K after six months of training, which was very challenging.

But after you've been training for a few weeks, it can be a good idea to register for a 5K race.

Some people only need a few practice runs before racing, but I recommend giving yourself at least a couple of months to prepare.

ANNOUNCER: That is the end of Part 2. You now have 30 seconds to check your answers to Part 2.