Running for Fitness

Running is one of the quickest ways to build fitness, and all it needs is a pair of running shoes and somewhere to go. If you’re new to it, mixing short runs with walking breaks is the easiest way to start.

Getting started

• Begin with intervals: run for one minute, walk for two, and repeat for 20 minutes. The NHS Couch to 5K plan works the same way.
• Run at a pace where you could still say a few words.
• Add a little running time each week rather than a lot at once.
• Leave a rest day between runs at first.

Benefits

Running counts as vigorous activity, so it gets more done in less time: the NHS guidelines treat 75 minutes of vigorous activity a week as equal to 150 minutes of moderate activity.

It strengthens your legs and builds the heart and lung fitness that makes everyday life feel easier. You can run straight from your front door, with nothing to book.

Tips

• Land with your foot under your body rather than out in front of it.
• Keep your shoulders relaxed and your arms swinging forward and back, not across your body.
• Take short, quick steps, especially uphill.
• Get fitted for running shoes if you can. The right pair makes a real difference.

Variations

• Easier on your legs: run on grass, trails or a treadmill.
• Harder: add hills, or short bursts of faster running.
• Indoors with no treadmill: on-the-spot jogging.