Hello and welcome to the second in my series of articles to help you prepare for the 5km Sunshine Fund run. This week I am going to educate you on one of the most important factors when you first take up running - wearing the right trainers! - and give a first week's training plan for beginners and one for those who can run comfortably for 30 minutes without stopping. Trainers: the most important purchase you'll make. Buy the real thing Get a quality pair of running shoes; not tennis, aerobics or cross-training shoes and definitely not fashion shoes. Expect to spend between £50-£70 for a good pair of trainers from a quality manufacturer. Go to a specialist running shop Don't head for the major sports shops on your local high street, go to a shop that specialises in running footwear. You'll find a wide range of shoe models and sizes, as well as trained salespeople who are usually serious runners and who understand the particular needs of beginners. When shopping for new trainers, do three things: 1, Go late in the day or after work, when your feet are their biggest (feet swell during the day and during running); 2, Take the socks you'll wear while running; 3, Have both feet measured by a salesperson, even if you think you know your shoe size (one foot is often larger than the other, and you'll need to be fitted for the larger foot). Be fastidious about the fit The trainers must fit properly to work properly. A good-fitting running trainer will feel snug but not tight. There should be room at the front to allow your feet to spread during running. Press your thumb into the front beyond the big toe; it should fit between the end of your toe and the end of the trainer. At the rear of the trainer, your heel should also fit snugly so the shoe will hold your foot securely. Take the shoes for a test run Most running shops will allow you to jog around in the trainers you're considering and most will have a treadmill, use it. As you run, pay attention to how your toes feel: Are they sliding forward? Do they feel pinched together? Also, notice your heels: Are they sliding out of the trainer slightly? In general, are they comfortable? If not, try another pair. Week One of a six week training plan for beginners Mon: Rest Tue: Run 1 min, walk 1 min. Do 10 times Wed: Rest Thu: Run 2 min, walk 4 min. Do 5 times Fri: Rest Sat: Rest Sun: Run 2 min, walk 4 min. Do 5 times The plan below is for you if you can run for 30 minutes, four times a week Week one of a six week training plan for intermediate runners Mon: Rest Tue: 20-25 min easy Wed: Rest Thu: 10 min easy, then 4 x 1 min brisk with 2-min jog recoveries, then 10 min easy Fri: Rest Sat: 20 min easy Sun: 30 min easy NNext week: Injury prevention and running surfaces, plus week two of your training plan. | 
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