Spring 2020A beginners’ guide to running with Andy O’Sullivan

Prolific event organiser, race commentator and long-time runner, Andy O’Sullivan MBE, who lives in Rochdale, is beginning a new journey as he returns to fitness after a period of illness – and he is here to help share his tips for beginners and those returning to running after a break.

Spring is the perfect time to begin a fitness regime or begin training once again. Not only do the evenings become lighter, but the weather is warmer and the environment more inviting.

Having previously fought bladder cancer in 2016, the former policeman, 66, underwent extensive surgery last September to remove his bladder and prostate. Training on his non-treatment days, Andy stopped running in January 2019 after his final cancer treatment, which left him in extreme pain.

He says: “Despite the horrendous treatment which killed off the cancerous cells, I still trained on the non-treatment days.

“In January 2019, I received my final BCG treatment and suffered severely with retention problems. This is when I stopped running completely, but after major surgery, I am now getting stronger.”

Andy plans to begin his running comeback in April, with the aim of completing a halfmarathon in August.

“Ideally my first training jog will be a 1.9-mile slow trot around Cowm Reservoir. If possible, I will have a couple of days of not running and then start slowly upping the mileage. “After several of these smaller runs, I will start jogging from home along Woodhey Grove to Brown House Reservoir and do a couple of laps which would amount to around 5K, which is a perfect distance for any beginner or returner to aim for.”

Here are some of Andy’s essential tips which can help you start or get back to running.

It is all in the shoe

When you are just getting started, a basic shoe is all you need, Andy advises. Whilst there is a plethora of expensive trainers for hard-core runners, beginners really only need a basic pair of trainers to get started.

“As long as they fit you and support your feet, don’t rub and have room for your toes, you can get started,” Andy says.

Surface

Begin by jogging on softer surfaces, as pounding the roads can cause injuries like shin splits. Shin splits are one of the most common injuries in beginner runners, and can be caused by several factors, such as the strain from running on hard surfaces, or trying to do too much before you are ready.

“Hard surfaces increase the stress and impact on your muscles and joints, whereas softer surfaces like grass are much gentler on your body,” Andy adds.

Do what you can and build up gradually

“Doing too much too soon can cause injury, and it also makes you less likely to want to keep to a routine,” Andy says. “A programme like Couch to 5k is perfect for first-timers, or anyone looking to build their fitness back up.”

Couch to 5k alternates running with walking for set periods of time, allowing your body to get used to a new regime, and building your stamina and abilities from there, with the end goal of completing a 5k run (3.2-miles).

“Never underestimate the power of a rest day, as everyone, even experienced runners, can benefit from the recovery time a rest day provides, as it prevents overuse and injury,” Andy notes.

The local Andems series of races, organised by Andy and assisted by Rochdale Harriers, are perfect for beginners, with many taking in two laps of the scenic Cowm Reservoir:

• The Joe Salt Memorial 5k – 7pm Wednesday 1 April 2020
• The Ella Chadwick Mile – 6.30pm Wednesday 8 April 2020
• The Mollie Campbell 5k – 7pm Wednesday 8 April 2020
• The Colin Robinson 80th birthday 5k – 7pm Wednesday 15 April 2020
• The Geoff Doggett Memorial 5k – 7pm Tuesday 28 April 2020
• The John Purdy Memorial Springhill Hospice 5k – 7pm Sunday 3 May 2020
• The Ian Casey Memorial Race – 7pm Tuesday 5 May 2020

All races start from The Cock & Magpie Pub in Whitworth. Entries for the accurately measured races can be placed via: bootitzone.com/andrew_o_sullivan

Andy has organised hundreds of races for numerous charitable causes since 1983, many named after people who contributed enormously to the sport.