TV presenter Nell McAndrew (pictured) started running 11 years ago as a way to de-stress from her busy job
Many women I meet initially think running is not for them. That they are too old or too unfit to get started or that they just wouldn't enjoy it.
My response is always: 'Why not? It could change your life for the better'. It certainly has mine. And you are never too old to start. At school, although I was quite sporty, I wasn't a particularly good runner. I kept myself fit at the gym when I was modelling in my twenties, but it wasn't until I was 30 and got a place to run in the London Marathon that I ever thought about running more seriously.
I remember struggling to manage 15 minutes continuously without gasping for breath and having to stop. Running made me feel like no other form of exercise ever had: it gave me a sense of freedom and a sense of purpose. I found myself hooked.
Eleven years on - I'm now 41 - and running is still a huge part of my life. After training hard and building up my mileage, I ran fast enough to make the elite field in the London Marathon, but it wasn't just the speed that inspired me.
I became convinced that running is the ultimate way to boost confidence and self-esteem, not to mention the way you look. I'm not alone. In the last decade, I've met hundreds of women of all ages, shapes and sizes who claim the same.
It's also one of the easiest sports to do; you don't need fancy equipment or to pay expensive gym fees. You can get up and go from your own front door whenever you feel like it. It doesn't even have to take up lots of your time. As a busy mum of two, I seem to be chasing my tail for most of the week. I find I rarely have a minute to myself.
Like many mums, I feel I am never doing anything particularly well. Running removes all that guilt and self doubt. At weekends, when I run for half an hour or more, my mindset is transformed. I return feeling not only energized, but a better person with a much clearer head and a far healthier handle on life.
It's little wonder as running has been proven time and again to have mental health benefits. That short time away from the treadmill of life provides a new perspective on things. I've come across GPs who prescribe it to women with mild to moderate depression - and with fantastic results.
Personally, I credit it with sharpening my focus and improving my memory. When I can't run, for whatever reason, I am much less fun to be around.
So, what's in it for you? Firstly, I should point out that age is no barrier. I have met women in their 70s and 80s who took up running in their 60s and have no intention of hanging up their trainers any time soon.
I also plan to run for decades to come. There really is no right or wrong time to start. And you are most certainly never too old.
A study carried out by researchers at the University of Navarra, Spain, in 2013 found that exercising twice a week can help people remain stronger and more flexible well into their nineties. They studied a group of people aged 91–96, who, after three months of regular exercise, had increased flexibility and muscle mass, making them stronger, more mobile and happier. So push those barriers.
Just the other day, I met a 70-year-old on a 10-mile run – if they can do it, so can you. In many ways it is a sport that lends itself to advancing years. A lot of mums have told me how they first took up running when their children were growing up and that it helped them cope emotionally with the turbulence of the teenage years. Others wait until their 50s and 60s when there might be fewer family and work pressures, with more recovery and thinking time to really relish your running.
Almost universally, people say the mental benefits of running can be immediate. That's certainly what happened to me. You will feel a sense of achievement, however short the distance completed in those early days.
And that will grow, the further you run and the fitter you get. Many people find the rush of feel-good endorhpin hormones that contribute to the so-called runner's high really does elevate their mood for the rest of the day. When it comes to your body, running promises leaner, stronger legs and an all-over more toned appearance. Never expect overnight physical improvements.
Rest assured, the more you run the easier it will become but you do have to be patient and keep going – even if at first you don't feel like you are making much progress. Remember, consistency is key – you can't run for a couple of days one week and then do nothing for a fortnight and expect to improve.
But do it regularly and your shape will begin to transform. After just a week or two of running, you'll probably find the less you will want to eat unhealthy foods. A study by nutritionists at the University of Aberdeen in 2014 found people who had run hard for an hour were more likely to choose healthy options to eat afterwards rather than highly calorific snacks foods.
Numerous other findings have proved that exercise can suppress the appetite so you don't want to eat as much. And as you get fitter, you can add the bursts of speed that are known to accelerate fat-burning.
To make things easier (and more fun), I would always recommend starting with a friend or joining a club. Don't be intimidated into thinking all running clubs are for seriously athletic types.
There are plenty of groups, aimed purely at beginners, who are launching themselves off the sofa for the first time. It's incredibly motivating to run with other people and it can also lead to lasting friendships. I know people who have even met their partners while running. Lacing up your trainers is a lifestyle choice I promise you won't regret. So what's stopping you?
WHAT EQUIPMENT DO I NEED?
It's a misconception you need pricey trainers and acres of Lycra before you go running. You don't have to buy the most expensive trainers, as there are plenty of low budget supermarket options out there, such as Aldi.
However, the one thing every woman should invest in is a good sports bra — breasts can move as much as four inches as you run if you don't have one. Don't be tempted to run in a tight normal bra — it'll become uncomfortable quickly.
To work out if a sports bra is the right fit, put a finger under the supportive lower band of the bra — you should just about be able to get it underneath and it should be tight without digging in.
Nell (pictured) says every woman should invest in a good sports bra
Jump up and down in the changing room to make certain you don't bounce too much.
If you do decide to buy running gear, a T-shirt and pair of leggings made from wicking fabric will keep you dry and comfortable, seam-free running socks won't rub and a lightweight waterproof jacket is excellent for rainy days.
Should you want to buy a pair of new running trainers, go to a sports shop and talk to an expert (nationwide chains Sweatshop and Runners Need are great) - they can assess your gait and running style then pick the perfect pair to keep you injury free. Don't be shy: these services are geared at beginners, so you don't need to feel silly asking for help or that these shops are for pro-athletes only!
HOW DO I START?
Don't rush! The mistake beginners make is to think they have to run as fast and for as long as possible. You'll just end up tired, injured and miserable.
Running shouldn't be a chore, it should be enjoyable. Of course, there will be times you want to push yourself, but there's no need to when you don't.
If you are an absolute beginner, start by alternating walking with running for 30 minutes. Run for a minute to every four minutes' walked. This may seem slow, but it's a proven way to slowly build fitness and stay injury-free.
Hamstrings and Achilles tendons get tighter as you age, so always stretch after running. After a run, walk for five minutes to cool down. Every week from then on, increase the ratio of running to walking as you feel comfortable, trying to fit in four runs a week.
In just nine weeks, you should be able to run 5km (which will take you about 30 minutes) without stopping — promise!
From there, it's up to you how much you walk and run.
Running is as simple as putting one foot in front of the other, but there are tips that can make it more comfortable and less likely to end in injury.
Keep your head high, look ahead and keep your head straight.
Take short strides, keep your hands relaxed and try to land lightly.
HAVE A PLAN
We women are all busy, and I find it helps to sit down at the start of the week and think about what I have on each day so I can plan when to fit in a run.
It's amazing how it slots into your routine — I've jogged to school to pick up my son with my daughter in the pushchair and then jogged back as he scoots along with us.
And log your progress. Psychologists have proven that keeping a record of your running achievements spurs you on.
Making the time to plan your week and see when you can fit in your runs is really helpful says Nell (picture posed by model)
It also helps to enter a race. I recommend everyone tries a parkrun (parkrun.org.uk) after about five or six weeks of running regularly.
These free 5 km events are held weekly at 300 parks in Britain. The focus is very much on participation, not speed. All you need to do is download a barcode and you are off.
Last, get yourself into a routine — if you lay out your running clothes before you go to bed, you are far more likely to go for a run in the morning. And reward yourself when you're done: a shower or a healthy snack often do the trick.
Finding a friend to go running with helps, too — but remember it's not a race!
WHERE SHOULD I RUN?
The easiest thing to do is head out from your front door and do a loop (better yet if it takes in a park), but this may not always be possible.
If it's dark you might not feel safe (though many women swear by running at in the evening, stay safe by wearing high vis clothing or going with a friend).
Look online for running trails around your area: mapmyrun.com is good.
You could also look up your nearest running track (it's often in a school and open at weekends): these are flat and springy so make for a comfortable run. Four times round is approximately a mile and there's no pressure to sprint or race.
If you really can't face running outside when the weather's bad, consider a treadmill (there will be plenty at your nearest gym).
If it's good weather, heading out of your front door and running a loop is often the easiest thing to do, if the weather's bad then consider a treadmill (pictured posed by model)
WHAT TO EAT
Generally runners need around two hours between their last meal and a run, says Gill Horgan, sports dietician at St Mary's University. 'You need to fuel your body well to perform. Foods that offer a long -asting energy boost, such as porridge or a wholemeal bagel with egg, are ideal.'
People often neglect recovery food, but it's very important, says Horgan. 'After a hard or tiring run, try to consume some carbs and fluid within an hour or so of finishing,' she advises. Wholemeal toast with jam or breakfast cereals are easily absorbed into the blood stream for rapid recovery.
Drink - but not too much. If you are running for less than an hour, you will not need to carry water with you. Just ensure you consume water and fluids regularly throughout the day and around 500ml in the hour before you head out.
SPEED IT UP
If your goal is to lose weight, running is one of the most effective ways to do it. However, make certain that you don't over-compensate by over-eating afterwards: every mile you run burns approximately 100 calories.
Second, once you're confident, try interval training, which has been proven to burn fat fast and kick-start your metabolism.
Every mile you run burns approximately 100 calories but don't over-compensate by over-eating afterwards (pictured posed by model)
This is easy: after warming up, run at your normal pace for a few minutes, then run as fast as you can for 30 seconds.
After each interval, slow down and allow your heart rate to decrease, then run fast again for 30 seconds and keep repeating this until you have done at least five 30 second efforts (increase the number as you get fitter).
THE NEXT STEPS
You might consider joining a running club — these are usually aimed at all levels and really give a great sense of camaraderie. Visit britishathletics.org.uk to find one in your area.
You might also want to consider trying a race: these really are fun and not intimidating at all! A 5k is a great beginner's distance, and some events even feature mile-long races. Visit runningbug.co.uk.
Happy running!
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Health