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Running/jogging : Simplest Ways

Running might just be the ultimate way to get fit: it's cheap, can be done anywhere, at any time and, most importantly, is very effective. There's really no difference between running and jogging, although jogging is often used to describe running at a slow pace. Whatever you call it, all you need is a good pair of running shoes and a little enthusiasm.

As long as you're healthy and take it easy to start with, anyone can run. If you have a history of diabetes, chest pain, angina, asthma, epilepsy, high blood pressure, have had recent surgery or are pregnant, consult a doctor first.

As a high-impact activity, running may maintain or increase bone density, helping to offset osteoporosis. But it can also put more stress on your joints than lower impact activities such as walking and cycling, especially if you're overweight. Again, if you're concerned, consult your GP.

As with all exercise, you must warm up first. Start by walking at a brisk pace, then gradually break into a slow jog. Run at a pace at which you can still hold a conversation, but which definitely feels harder than walking. If you're getting too breathless to talk, slow down or walk for a while until you're breathing more easily.

To begin with, aim to run/walk in this way for ten minutes in total. Do this every second or third day, gradually reducing the walking time and increasing the running until you can run for the full ten minutes.

At the end of each session, warm down by finishing with a slow jog or brisk walk until your heart rate and breathing have returned to more normal levels. Stretch while your muscles are still warm.

Next, start to increase the total duration of your run by a minute or two every third session, until you can manage 30 minutes three times a week. Even if you're feeling good, don't be tempted to increase your running time by more than ten per cent each week.

Many people are put off running because they find it boring. For this reason, it is important to get a bit of variety in your running. There are many different sorts of running – road running, cross-country running, fell running (running in the hills), or you could run at your local athletics track, or even on a treadmill at the gym (though running on a moving treadmill uses less energy).

Other ways to stay motivated include:

Have a clear aim, such as competing in a local fun run or being able to run non-stop for an hour.
Be realistic. Don't commit to run a marathon in three months if you've never run before.
Think of yourself as a runner and make running a habit, just like cleaning your teeth. Think in terms of "when I go for my run" rather than "if I go for a run".
Keep a diary. Record your progress, the time of day, weather, how you felt, where you went and so on.

There are running clubs in most towns that welcome new runners of all ages and standards. Your fellow runners will be able to encourage you and can give you advice on appropriate clothing and other kit.