FITNESS Are you ready to take your fitness to the next level? Running offers numerous health and fitness benefits, and it’s easier than you might think to get started.

If you’ve been looking for a way to get healthy and stay fit that doesn’t break the bank, running may be just what you need! Not only does it provide a great cardio workout for your body, but it also comes with some amazing benefits. From weight loss to mental clarity and everything in between, discover why now is the perfect time to start running—no matter where you are in your fitness journey!

How does running work your body?

Running works your legs — quads, hamstrings, and calves — plus your hips and glutes. Your inner thighs, abs, and shoulders also help, but the large muscles of your hips and legs do most of the work.

What are the health benefits of running?

Regular running or jogging offers many health benefits. These include help to build strong bones, as it is a weight bearing exercise, strengthen muscles, improve cardiovascular fitness, burn plenty of calories and helps maintain a healthy weight. If running outdoors it can also boost your vitamin D intake and help with stress too.

How can running help with weight loss? And how does the body burn calories during and after a run?

Losing weight requires you to burn more calories than you consume, and exercise can help you do so

Running is a great option, as it burns more calories than most other types of exercise because it requires many different muscles to work hard together. The difference in calories burned by running versus by other exercises is supported by research.

For example, a study with 12 men and 12 women compared how many more calories running 1 mile (1,600 metres) burned than walking the same distance on both a treadmill and track.

Results showed that, on average, running 1 mile on the treadmill burned 33 more calories than walking, and running 1 mile on the track burned 35 more calories than walking

This is as many calories as are burned during vigorous swimming and martial arts, and even more than those burned during a 30-minute game of basketball.

High intensity running like sprints, intervals and hill runs can continue to burn calories long after a workout due to the “afterburn effect.”

How can you ensure you’re running for weight loss and working hard enough without risking an injury? Start with brisk walking. Aim for 30 minutes per session. Allow a minimum of six weeks to build up to regular running. Aim to increase your jogging time each session, and alternate between walking and jogging.

Make sure you warm up and stretch thoroughly before you head out. Cool your body down with light stretches when you return.

Make sure you have plenty of fluids and take a water bottle with you on your run. Try to drink plenty of water before, during and after any activity.

Allow at least two complete rest days per week to avoid overtraining, which may cause injury. Consider other low impact activities, such as swimming, at least once each week.

Plan your route. If possible, choose flat, grassy areas rather than hard or loose surfaces to reduce the risk of injury.

Avoid running near roads. This is especially important if you have a pre-existing condition such as asthma. Vehicle exhaust fumes can increase your risk of various cardiovascular and respiratory complaints or illnesses.

What other key things should you think about when you start running?

The key to sustainable health and results are consistency, a suitable diet (try a Bio-Synergy DNA kit for personalised recommendations), good rest, adequate sleep and setting attainable goals. It is also important to vary workouts, so consider different type of runs (sprints, hills, slow etc) and different types of exercise particularly HIIT and resistance training to provide all round fitness and strengths.

What are your top tips for new runners?

Find a running buddy to hold you accountable. Start slowly and set yourself achievable goals, get suitable clothing and footwear, keep a diary, and plan your route and #makeithappen

When you first start out, try alternating between running and walking during your session. As time goes on, make the running intervals longer until you no longer feel the need to walk. Give yourself a few minutes to cool down after each run by walking and a doing few stretches. Try our post-run stretch routine.

Why not sign up for a charity like Mind, Cancer Research UK, British Heart Foundation or the World Wildlife Fund to motivate you and raise money too.