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A beginners’ guide to running with Andy O’Sullivan

Here are some of Andy’s essential tips which “Hard surfaces increase the stress and impact
Prolific event organiser, race commentator can help you start or get back to running. on your muscles and joints, whereas softer
and long-time runner, Andy O’Sullivan MBE, surfaces like grass are much gentler on your
who lives in Rochdale, is beginning a new It is all in the shoe body,” Andy adds.
journey as he returns to fitness after a period
of illness – and he is here to help share his When you are just getting started, a basic Do what you can and build up gradually
tips for beginners and those returning to shoe is all you need, Andy advises. Whilst
running after a break. there is a plethora of expensive trainers for “Doing too much too soon can cause injury,

hard-core runners, beginners really only need and it also makes you less likely to want to
Spring is the perfect time to begin a fitness a basic pair of trainers to get started. keep to a routine,” Andy says. “A programme
regime or begin training once again. Not like Couch to 5k is perfect for first-timers, or
only do the evenings become lighter, but the “As long as they fit you and support your feet, anyone looking to build their fitness back up.”
weather is warmer and the environment don’t rub and have room for your toes, you can
more inviting. get started,” Andy says. Couch to 5k alternates running with walking
for set periods of time, allowing your body to
Having previously fought bladder cancer in Surface get used to a new regime, and building your
2016, the former policeman, 66, underwent stamina and abilities from there, with the end
extensive surgery last September to remove Begin by jogging on softer surfaces, as goal of completing a 5k run (3.2-miles).
his bladder and prostate. Training on his pounding the roads can cause injuries like shin
non-treatment days, Andy stopped running splits. Shin splits are one of the most com- “Never underestimate the power of a rest
in January 2019 after his final cancer mon injuries in beginner runners, and can be day, as everyone, even experienced runners,
treatment, which left him in extreme pain. caused by several factors, such as the strain can benefit from the recovery time a rest day

from running on hard surfaces, or trying to do provides, as it prevents overuse and injury,”
He says: “Despite the horrendous treatment too much before you are ready. Andy notes.
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 The local Andems series of races, organised by Andy and assisted by Rochdale Harriers, are
running completely, but after major surgery, I perfect for beginners, with many taking in two laps of the scenic Cowm Reservoir:
am now getting stronger.”

Andy plans to begin his running comeback in • The Joe Salt Memorial 5k – 7pm Wednesday 1 April 2020
April, with the aim of completing a half- • The Ella Chadwick Mile – 6.30pm Wednesday 8 April 2020
marathon in August. • The Mollie Campbell 5k – 7pm Wednesday 8 April 2020
• The Colin Robinson 80th birthday 5k – 7pm Wednesday 15 April 2020
“Ideally my first training jog will be a 1.9-mile
slow trot around Cowm Reservoir. If • The Geoff Doggett Memorial 5k – 7pm Tuesday 28 April 2020
possible, I will have a couple of days of not • The John Purdy Memorial Springhill Hospice 5k – 7pm Sunday 3 May 2020
running and then start slowly upping the • The Ian Casey Memorial Race – 7pm Tuesday 5 May 2020
mileage. “After several of these smaller runs,
I will start jogging from home along All races start from The Cock & Magpie Pub in Whitworth. Entries for the accurately measured
Woodhey Grove to Brown House Reservoir races can be placed via: bootitzone.com/andrew_o_sullivan
and do a couple of laps which would amount
to around 5K, which is a perfect distance for Andy has organised hundreds of races for numerous charitable causes since 1983, many named
any beginner or returner to aim for.” after people who contributed enormously to the sport.