Listen to your body

While we want this challenge to be exactly that, a challenge, it’s incredibly important that you don’t push yourself beyond your limits. Nobody wants to get an injury, so it’s crucial you don’t ignore signs or push too hard (mentally or physically) unnecessarily; that’s a recipe for disaster.

A common cause of injuries is doing too much, too quickly so whether you’re a beginner or an experienced runner, listen to your body, even if you are doing it for a great cause! This goes for pacing as well!

If you have any concerns about your health, please consult a medical professional for advice.

Rest

Rest is the best friend of recovery. Following a plan lets you factor rest days into your training, but it’s easy to think of them as unimportant. Don’t fall into the trap!

Stretching

Warming up and cooling down are often overlooked and skipped. Stretching pre and post run can help a lot in avoiding injury, aiding recovery, and getting the most out of your training. Make it a habit to incorporate pre and post run stretching into your running schedule.

Nutrition

Good nutrition is vitally important, both in a wider sense of fueling your body and aiding recovery on rest days as well as maintaining energy levels during runs. If you’re doing longer sessions or targeting the longer (half and full marathon) distances, then testing out your nutrition strategies in training is a smart way to avoid finding out if something upsets your stomach on the day of your run!

Equipment

Make sure you dress appropriately for the weather conditions and have suitable equipment for your chosen run. One size rarely fits everyone, so research what you’re using, especially what you’re putting on your feet. There are thousands of guides, ‘top 10s’ and recommended kit lists available online, but you may wish to visit a local running shop for some one-to-one, in-person advice.