You see them everywhere; outside your office window, at the beach, driving the kids to school – runners. They’re toned, they’re focused, they’re a little bit cool but, most importantly of all, they could be you. Why sit there and loathe the beautiful runners out there, when you could be one of them. There are many health benefits to running; it’s free, burns more calories than any other mainstream exercise and you can do it anywhere. Plus, it can protect your wellbeing from a whole host of chronic illnesses, such as heart disease, type 2 diabetes and stroke. Moreover, it can raise your fitness levels and give your emotional wellness a boost – why wouldn’t you want to give it a try? Sure, at this point you may be more couch potato than fitness freak, but we’ve got a guide that can help you go from lazy to lithe in no time.
When you’re starting out, it’s important to visit your GP before you do anything, as your doctor can give you personalised advice if you’re recovering from injury, worried about an existing condition, or just a bit out of shape. If you’re an absolute beginner, you might want to try a few weeks of walking, so you can slowly and safely build up to doing more. Once you do start jogging or running, it’s a good idea to invest in a good pair of running shoes. Not only does wearing tired old trainers make running more uncomfortable – and therefore less appealing – but it also increases your risk of injury. Specialist running shops can assess your foot and find the right shoe for you in a vast world of different trainers, and it’s advised that you replace these every 300 miles or 482km, as the shoes’ shock absorbers weaken over time and increase you risk of injury.
It’s a good idea to plan your runs, working out the exact route and time you’re going to run for, and putting it in your diary. Life has a habit of getting in the way of the best of intentions, and fitness plans are the first thing to go when something else comes up. However, if you schedule in your run, and know exactly how long it’s going to take, it will be harder to let it slip your mind. Make sure this plan includes a gentle warm-up of at least five minutes, be it made up of quick walking, marching on the spot, knee lifts, side stepping or climbing stairs. You should keep your arms and shoulders relaxed when running, with your elbows bent. The best way to run is with an upright posture and a smooth running stride in which you strike the ground with the middle of your foot.
If you’re just starting out, walk for an amount of time that feels comfortable (anywhere from 10 to 30 minutes). If you can walk for 30 minutes easily, it’s time to include some running intervals of one to two minutes at a speed that feels comfortable. You should then increase the length of these running intervals until you can run for 30 minutes with ease. It’s recommended that adults (19+) do 150 minutes of physical activity every week, which means that five 30-minute runs can help you achieve your recommended fitness level. However, before you get to that stage, beginners should aim to get out twice a week, and you can build on this as your body adapts to the constant stimulus of training. Remember to keep things regular, as running twice a week, every week, is better than doing a lot one week, and then nothing for three. Happy running!