Running FAQs

Welcome to INTERSPORT Running, please see answers to some of our frequently asked questions about running and how to get started.

Beginners Running

How do I get started?

• It is important to build up your fitness gradually if you have never run before.
• Start walking for a length of time that feels comfortable, anywhere from 10 to 30 minutes.
• Once you can walk for 30 minutes easily, add 1 to 2 minute running sessions into your walking.
• As this progresses, make the running sessions longer and decrease the amount of time you walk until you can run for 30 minutes continuously.
• Remember to ensure you stretch and warm-down thoroughly to prevent aching muscles and injury.

Do I have to wear running shoes, or are normal trainers fine?

• • Running doesn't require much investment in equipment, however, a good pair of running shoes is advised.
  • Unlike fashion trainers, running shoes are designed to support your foot and the amount of shock that travels up your legs.  They are also fitted to your foot correctly to prevent sliding in the shoe, which can cause blisters.

What's the difference between running on a treadmill and running outdoors?

• • Unlike running outdoors, a treadmill pulling the ground underneath you and the absence of wind resistance makes it slightly easier to run.
  • Treadmills are also easier as they don’t have the natural inclines of the ground.  This however, may be simulated by setting the treadmill at a 1% incline.
  • Treadmills are also good for runners that injure more easily due to the padding.

Basic Running Product Requirements:

• • Running shoes
  • Shorts / leggings or ¾ pant
  • Socks
  • Base layer (optional)
  • Running top
  • Jacket top
  • High-vis clothing for dark nights

Running during the seasons

Autumn/Winter

• • Once the nights draw in and temperatures drop, it become much harder to run in the Autumn/Winter months. 
  • When muscles are cold they work less efficiently, therefore, making longer warm-ups and stretches more important to avoid injury. 
  • It is important to remain hydrated to maintain healthy levels of fluid to help the muscles recover after a run.
  • Try to run in groups or pairs during the cold months as this will help keep your motivation up and is also as a safety precaution.

Stay safe while you train:

• Choose well-lit, populated routes, especially if you are running after dark.
• If possible, check out your route first on foot or by car. Look to see if there are other people using your route – this is a good sign.
• If possible, tell someone what route you are going to take and when you expect to return.
• Run at weekends or early mornings, where you can fit in training in daylight with plenty of people around.
• Think about what you wear. Wear bright clothing and light colours. Look for clothing with reflective strips, which make you highly visible to traffic.
• Avoid hooded tops, caps or anything else that restricts your vision.
• Carry a personal safety alarm. If you are running or walking beside roads then face towards oncoming traffic and avoid parked cars with someone in them.
• How much clothing to wear in the Winter - the best way to stay warm during cold weather running is to wear a base layer worn next to the skin which is lightweight.  Then a second layer should be worn which is looser fitting to help keep moisture away from the base layer.  Finally, wear an outlayer which acts as a defence against the elements, preferably with a zip to allow ventilation.

Spring/Summer

• Summer running increases the core body temperature and it is recommended that you hydrate your body adequately 30 - 45 minutes before running.
• Experts have recommended 6 - 8 oz, every 20 minutes, while you run.
• After running you should drink more water than necessary to help speed up recovery.
• Due to the warmer environment de-plenishing glycogen stores in the body more quickly, most cases of runners suffering from heat stroke and heat exhaustion is due to poor hydration.

Acclimatization

• It is advisable to gradually build up your tolerance for running in warmer conditions.
• To acclimatize to the heat, you should spend 1 - 2 weeks running a lesser mileage but more frequently than you are used to, to ensure you don’t overheat.
• Running in the morning or late evening will help as humidity will be at its lowest.

Tips for Summer Running:

• Use sunscreen to prevent sunburn to your skin.
• Replace running shoes every 300 - 400 miles.
• Do not break in new running shoes on a long run, but break them in over a series of shorter runs.
• Make sure you wear your running socks when you are buying running shoes.
• Try and wear synthetic fibre socks, which will help to evaporate moisture away from your skin and prevent blisters.
• Wear light weight shorts and T-shirts to allow evaporation of moisture.
• Monitor any medical conditions you may have such as high blood pressure as certain conditions may worsen by summer running.