Run your way to fitness

Running is one of the best ways to get fit. There are no gym fees, no opening times to fit in around and no complicated rules to learn. It’s great for your heart, lungs, stamina and mental health. And you can start with just one minute of running at a time.

Useful apps

• NHS Couch to 5k builds your fitness up gradually over nine weeks. You’ll start by alternating one-minute bursts of running or jogging with 90 seconds of walking. • If you don’t fancy Couch to 5k, track your progress with Strava instead. • Zombies, Run! puts you in the role of a survivor in a zombie apocalypse. There are numerous missions to complete, and when zombies are near you’ll need to run (or walk) faster to stop them catching you and stealing all the virtual supplies you’ve collected.

What you’ll need

Decent, supportive trainers are essential. Ideally, head to a sports shop to get a gait analysis and recommendations. Trainers can be pricey though, so look out for sales and check online stores like www.sportsshoes.com. In most cases, you’ll want to size up from your usual shoe size to avoid bruised toenails! You might also want to add the following to your kit list (Christmas is approaching after all): • Running leggings or shorts (look for ones with a pocket for your keys) • Sports bra (a must for most women) • Sports T-shirt • Easy grip running water bottle or hydration backpack • Head torch if you’re planning to run in the dark • Something hi-vis (essential if you’re planning to run on a road), e.g. a vest, jacket or sports T-shirt • Running belt or armband for your phone If you’re on a tight budget, there are several Facebook selling groups for second-hand sports gear. One of the best is ‘Sh*t Kit That Dunt Fit’ (replace the asterisk), where people offer items for free. You just pay the postage costs. The expectation is that you’ll then offer items in the future when you’re able to. Keep going… An injury can put you out of action for months, so make sure to warm up, cool down and stretch properly. You’ll find lots of useful videos on YouTube and guidance to essential stretches on www.runnersworld.co.uk. One way to reduce injury and fatigue is to ‘Jeff’. This is where you have short, timed bursts of running and walking and stick to the same ratio, e.g. run for two minutes/walk for 30 seconds. Search online for ‘jeffing training plan’. It can be difficult to keep your motivation up through the colder months. One of the best solutions is to find a running buddy or join a club. While some clubs are for experienced runners, others are very welcoming to newbies and won’t mind if you need to run/walk and take regular breaks.