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Our Couch to 5K programme is designed to get just about anyone off the couch and running 5km in 9 weeks. We have produced a series of podcasts to help absolute beginners get into running. It's better to run twice a week, every week, than to run 6 times one week and then do no running for the next 3 weeks. Your running will improve as your body adapts to the consistent training stimulus. Regular running for beginners means getting out at least twice a week. Give yourself a few minutes to cool down after each run by walking and a doing few stretches. When you first start out, try alternating between running and walking during your session.Īs time goes on, make the running intervals longer until you no longer feel the need to walk. Start walking for an amount of time that feels comfortable. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs. Start each run with a gentle warm-up of at least 5 minutes. To avoid injury and enjoy the experience, it's essential to ease yourself into running slowly and increase your pace and distance gradually over several outings. Get tips on foods you should eat for sport Starting out If you feel out of shape, or you're recovering from injury or worried about an existing condition, see a GP before you start running. Work out when and where (the exact route and time) you're going to run and put it in your diary. That way, it will not slip your mind. Get tips on what to wear when running in the cold Women should also consider using a sports bra, which is sturdier than a regular bra and provides additional support.

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The shoe's structure weakens over time, especially with regular use. Running experts advise replacing running shoes every 300 to 400 miles (482 to 644 km).

There are many types of trainers on the market, so get advice from a specialist running retailer, who'll assess your foot and find the right shoe for you. Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort. If you have not been active for a while, you may want to build your fitness levels gently with our guide to walking for health before you move on to running. This guide is designed to make running a safe and enjoyable experience for beginners, and provide you with tips on how to stay motivated. It can also boost your mood and keep your weight under control. Regular running can reduce your risk of long-term illnesses, such as heart disease, type 2 diabetes and stroke. Running is free, you can do it anywhere, and it burns more calories than any other mainstream exercise.

Nobody wanna see us together in my arms it'll be alright