Running for Your Life

Cheerful Caucasian couple friends running in park

How to Start Running as Exercise

• On the first day, Walk for 10 minutes. For the next 10 minutes, alternate running for 1 minute and walking for 1 minute. Walk for 10 minutes.
• On the second day, Walk 10 minutes. For the next 15 minutes, alternate running for 1 minute and walking for 1 minute. Walk for 5 minutes.
• On the third day, Walk 10 minutes. For the next 15 minutes, alternate running for 2 minute and walking for 1 minute. Walk for 5 minutes.
• On the fourth day, Walk 5 minutes. For the next 21 minutes, alternate running for 2 minute and walking for 1 minute. Walk for 4 minutes.

Beware of the terrible toos. Your main goal is to get fit without getting hurt. Going too far too fast, before your body is ready is one of the most common causes of injuries like shin splints, IT band syndrome, and runner’s knee, which sideline many people. You can stay injury-free by gradually building up the time you spend walking and running, increasing the time by no more than 10 percent from week to week. By following our Start Running plan, you’ll get week to week guidance on exactly how much running to add so you stay healthy.
Keep your calories in balance. Once you start running, it’s important to eat to stay energized while also keeping out the extras that make you feel sluggish and drag you down. At each meal, about half of your calories should come from healthy complex carbohydrates like fruits, vegetables, and whole grains. About one quarter of your calories should come from heart-healthy unsaturated fats, like avocados, nuts, seeds, and olive oil. And the remainder of your calories should come from sources of lean protein, like soy, fish, lean poultry, eggs, and beans.

Health benefits of running

Regular running offers many health benefits. Running can:

• help to build strong bones, as it is a weight bearing exercise
• strengthen muscles
• improve cardiovascular fitness
• burn plenty of kilojoules
• help maintain a healthy weight.

Running is free, you can do it anywhere, and it burns more calories than any other mainstream exercise.
Regular running can reduce your risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control.
It’s not surprising that running is the latest fitness craze, with Gordon Ramsay, Nigella Lawson and Katie Price among the celebrities who love it.