Where to Start When Setting New Fitness Goals

‘Anyone thinking of taking up running should start steady to avoid injuries and burnout. I would suggest incorporating running into a walk, for example walk for 3 minutes, run for 1 minute. Times would vary depending on the individual’s fitness levels and abilities. The Couch to 5K is a fab tool to use and gives you a guided program to follow. If you’re uncomfortable with training outside alone, try running on a treadmill, running track or a local running club are a great option too! 

Running is a great chance to have some time to yourself and for yourself. Whether you decide to run round the block, or your local park you can use the fresh air and daylight to help with your mental health. If you want something to tune in to you could use music, a podcast or even an audio book. 

For anyone who is wanting to get back into running from a period away should again start steady to avoid injuries. It is tempting to feel that you can run as fast and as far as you did previously however, you will need to see it as a fresh start with fresh goals.’

PT Mike Wilkinson says:  

‘Using free weights in the gym can seem very overwhelming at first. My advice would be to keep consistent! You’ll build muscle and strength in no time. To begin, stick to the basics. Choose a moderate to light weight that is right for you, perform 8 to 12 repetitions of your chosen exercise. Focus on your form and building your muscle to mind connection. Don’t worry if you don’t get it right away – this will come over time. 

Instructors at your gym can you help with creating training programs and support with checking your form is correct. This is important in avoiding injury.’

PT Mike Wilkinson says:  

‘Starting to do pull ups can seem difficult, however stick with it. Consistency is key! With the right approach you’ll build strength and muscle in no time. To start with work on strengthening the muscles involved. Incorporate strength training for shoulders, back and arms into your fitness routine. 

Lat pull downs, in my opinion is one of the best exercises to start with as this mimics the pull up motion. Aim for 4 to 5 sets of 10 to 12 repetitions, working your way up the weights plate by plate.  

Also try dumbbell rows to strengthen your lats and upper back along with biceps curls to strengthen your arms. This along with a good diet and adequate rest means you’ll be doing pull ups in no time.’

PT Jim Wyatt says:  

‘Just signed up for your first triathlon? It can be tricky to juggle multiple disciplines, so start by building a solid training plan that balances swimming, cycling, and running. A great plan will break it down into manageable chunks, factoring in recovery time, and gradually building intensity and duration – hopefully avoiding the biggest newbie pitfall – too much too soon!  

Be honest about your starting point for each, and prioritize technique in swimming, endurance in cycling, and pacing on tired legs in running. As you get settled into your plan, don’t forget the ‘fourth discipline’ – transitioning between sections.  

Incorporate ‘Brick’ sessions (combining two disciplines in one session) to get used to jelly legs. Practicing your transitions from water to bike to run will also give you confidence on race day and could save you a good few minutes. Finally – don’t forget the essentials—good nutrition, hydration, and plenty of rest will help you smash it!’