Last May I had a spinal fusion on the top of my spine, I have not ran since leaving school.... a long while ago !! I recently joined a gym and would like to run the Race for Life in July.. I have started to use the treadmill and the bike at the gym but need to build up slowly, can any one give me some advise on the best way to do this, also should I run right up to event, what food should I eat on the day of the event, any thing that will be of help please.. cause I am a complete novice !!

I did the Race for Life last year - it really got me into running. Its a really beginner friendly event and lots of women just walk it. If I were you I would follow one of the offical Race for Life walk/run programmes and remember to run at a pace you can comfortably hold a conversation.

I know 5ks sounds pretty daunting to you at the moment but with regards to diet I would just stick to a normal healthy diet making sure you get plenty of fresh fruit and veg. More specialist diets such as carb loading become more important for longer events such as marathons.

The beginners programme will have you running 3 times a week and I would stick to that until you have built up a reasonable endurance base - make sure you stretch out thoroughly afterwards.

Your most important piece of kit will be your running shoes - I would go to a specialist running shop and have your running style assessed so they can recommend the best type of running shoe for you.

Happy running.

SE has just about covered it Dawnie...one more thing though. Try to find a running buddy....it's a lot easier running with someone..the time and distance flies by!

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I need a break!

As for nutrition - the day before you want to be eating plenty of complex carbohydrates - have a look here for a list of those foods. That should give you a good store of energy.

On the day, you want food that releases energy quickly so simple carbohydrates for the day of the race like these.

But, TBH, the body should be able to cope on it's normal intake for the RFL distance - unless you're severely restriciting your calorie intake.

Also - don't go changing your eating habits on the day of the run - you don't want to be runnin on an upset stomach!

Good luck with the race!

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Welcome to the forum Dawnie and good luck with your mission

Thanks all.. I would love to find a running buddy.. but the only other person I know doing it is walking so looks like I will be on my own, could do with someone to take me out on the road running as well, as I'm only doing it in the gym, but dont feel confident enough to go out on my own. Thanks for the welcome !

Does the gym you are a member of have a running club or do they offer a personal trainer service? You could also look into seeing if the womens running network have a group in your area. Have a look at www.womensrunningnetwork.co.uk

I will ask them when I'm next there, I think they might, but i was bit worried that they would all be much fitter than me and i would struggle to keep up, its a shame I dont know anyone local to go out with them, i will look at that link you've put up another time, it looks like the site is down at the moment. Thanks again .

Dawnie don't worry about them being fitter than you they will know full well how it feels to be a beginner in this running lark, if anything they will positively encourage you to go out with them.

Also don't be daunted by the thought of road running by yourself, it feels odd at first, but once your in your stride nothing else matters, try it out on a short loop it will boost your confidence no end.

The gym I go to has a running club and they cater for beginners like yourself through to experienced regular runners BUT they usually charge a bit extra. If there is a womens running network group in your area I'd go to them as they are a women only group and are set up for novice runners.