If you want to get fit, running is one of the best and easiest ways to do it. But don't get carried away and try to do too much, too soon. This could lead to you becoming injured or quickly losing motivation. Instead aim to run three times a week, every other day. Don't try and run continuously for a set time but walk-run to build up your fitness. Wear a watch and time yourself rather than trying to run for a certain distance.
If you are morbidly obese, pregnant or have any health conditions, always speak to your doctor before embarking on a fitness programme.
Here's what we recommend for the first six weeks when you're starting out:
Week one: Three times a week, begin with a two minute walk, then run for two minutes. Repeat the cycle five times if you can, so in total you will have run for ten minutes with two minute walks in between. If you are struggling, do less reps or slow your pace. It should be a gentle two minute run each time – not a sprint. End with a final two minute walk to cool down.
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If you are struggling, do less reps or slow your pace
Week two: Extend your run each time to three minutes, still with two minutes walk in between and starting and finishing with a two minute walk.
Week three: Now try running for five minutes continuously with a two minute walk in between as follows: walk for two minutes, run for five minutes, walk for two minutes, run for five minutes, walk for two minutes, run for five minutes, walk for two minutes. In total you will have run for 15 minutes. Listen to your body and don’t try to run too fast, you should have enough breath to hold a conversation.
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