Running for beginners

Running improves the fitness of the heart and lungs quickly, strengthens bones and muscles, and uses a lot of energy in a short time. It needs only a pair of running shoes. Most beginners who give up do so because they start too fast or do too much in the first weeks.

Before starting

Anyone who has not exercised for some time, or who has a heart condition, joint problems or another long-term illness, is advised to speak to a GP first. People who are very overweight may do better to begin with brisk walking, which puts less load on the joints.

Shoes and clothing

• Running shoes that fit well and cushion the foot are the one essential purchase. Specialist shops will watch a customer run and suggest a suitable shoe.
• Shoes lose their cushioning with use and are replaced after several hundred miles.
• Light, breathable clothing in layers, and a supportive sports bra for women.
• Bright or reflective clothing and a light in the dark.

A beginner's plan

The method that works for most people alternates running with walking. A session starts with five minutes of brisk walking, then repeats short runs of a minute or so with walks of similar length, for 20 to 30 minutes in all. Over the weeks the runs lengthen and the walks shrink. The NHS publishes a free plan of this kind, with three sessions a week for nine weeks, which ends with a continuous run of half an hour.

• Three sessions a week, with a rest day between them, is enough.
• The pace should allow a conversation. Running too fast is the commonest beginner's mistake.
• A week can be repeated if it felt hard.

Technique

The body is held upright and relaxed, with the shoulders down, the arms bent and swinging forward and back, and the feet landing lightly beneath the body. Short, quick steps are easier on the legs than long strides.

Avoiding injury

• Distance and speed are increased gradually, and not both in the same week.
• A warm-up of brisk walking and easy jogging comes first, with stretches afterwards.
• Softer surfaces such as grass and trails are kinder than pavement.
• Pain in the knee, shin or heel that persists is a reason to rest and, if it does not settle, to see a physiotherapist.

See avoiding exercise injuries.

Running and weight

Running uses more energy per minute than most activities, and helps with weight control when combined with attention to diet. It does not remove fat from any particular part of the body, and exercise alone seldom produces large weight loss.

Staying motivated

Running with a friend or a club, entering a local event, and keeping a record of each run all help. Free, timed 5-kilometre events are held in parks across the country every week and welcome walkers and beginners. Variety comes from new routes, hills and occasional faster intervals; see cardiovascular exercise.