Get Fit to Run

As with all exercise, you must warm up first. Start by walking at a brisk pace, swinging your arms vigorously, then gradually break into a slow jog.

Run at a pace at which you can still hold a conversation

Run at a pace at which you can still hold a conversation. If you're getting too breathless to talk, slow down or walk until you've recovered, then set off again. Aim to run/walk in this way for 10 minutes in total. Do this every second or third day, gradually reducing the walking time and increasing the running until you can run for the full ten minutes.

Now start to increase the total duration of your run by a minute or two every third session, until you can manage 30 minutes three times a week. Even if you're feeling good, don't be tempted to increase your running time by more than ten per cent each week.

At the end of each session, warm down by slowing down gradually, finishing with a slow jog or brisk walk until your heart rate and breathing have returned to more normal levels. Stretch while you're still warm.

Where to run. You can run any time of the day, wherever you happen to be.

There are running clubs in most towns and villages. Most have a road-running section and many participate in cross-country or fell running. Most welcome new runners of all ages and standards.

The most important parts of a running wardrobe is a pair of comfortable running shoes and a good pair of seamless sports socks. These are available from all good sports shops.

Wear comfortable, non-restrictive clothing. In summer, shorts and a T-shirt will suffice; in winter, a tracksuit or pair of thermal tights under a lightweight waterproof/windproof suit will be better. A long-sleeved thermal top and a windproof jacket are also ideal.

In very cold weather, heat loss through the head and hands necessitates wearing a hood or bobble-hat and a pair of gloves. Vaseline is useful to lubricate anything that's rubbing, such as top of the legs and nipples etc. For women, a good sports bra is essential.

Any kind of running - from a slow jog to an all-out sprint - improves the heart and lungs. Sprinting is also an anaerobic exercise (without utilising oxygen) and requires a great deal of power from the muscles; long-distance running is an aerobic activity (utilising oxygen) and requires a lot of muscular endurance.

As a high-impact activity, running may maintain or increase bone density, helping to offset osteoporosis. However, it may also put more stress on the joints than lower-impact activities such as walking and cycling.

As long as you're healthy and take it easy to start with, anyone can run. If you have a history of diabetes, chest pain, angina, asthma, epilepsy, high blood pressure, have had recent surgery or are pregnant, however, consult a doctor first.

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