General fitness information only. If you have a medical condition or are unsure, check with a doctor before starting a new programme.
Running needs little equipment, which is part of its appeal. The main risk for new runners is enthusiasm, so start gently.
Start with walk and run
Alternate short periods of running with walking, such as one minute of each, and repeat for twenty to thirty minutes. Gradually lengthen the running periods over several weeks.
Run slowly
Choose a pace at which you can hold a conversation. Many beginners go too fast and tire early. Speed can come later.
Build up gradually
Aim for three sessions a week with rest days in between. Increase your total time or distance a little at a time rather than in big jumps.
Get suitable shoes
A specialist shop can help you choose shoes that fit comfortably. You do not need the most expensive pair, but they should feel right and have room for your toes.
Warm up and cool down
Start with a brisk walk and some easy movements, and finish with a few minutes of walking. Stretching afterwards can feel good, though research on injury prevention is mixed.
Listen to your body
Mild muscle soreness is normal. Sharp or persistent pain is not, and you should rest and seek advice if it continues.
Add variety
Strength exercises for your legs, hips and core support your running. Easy cross-training, such as cycling or swimming, adds fitness with less impact.
Keep it enjoyable
Run somewhere you like, with a friend if possible, and track progress in a way that motivates you.
