The Beginner's Guide To Running

The prospect of skimpy running gear and a puce face may be daunting, but don't let that stop you. Trust us, it's worth it!

Start Small

It could take six to eight weeks for someone who's never jogged before to build up to a half-hour run, says exercise physiologist Ben Wisbey of FitSense. If you're struggling, "start with one minute of running and then a few minutes of walking," he adds.

Count Minutes Not Kilometres

"Time is much easier to measure," says Wisbey. Five kilometres can be different depending on the terrain, wind or heat."

Pace Yourself

Always start slower than you think you need to. That way, you'll have room in the tank for a strong finish. Pace yourself with the "talk test" - you should just be able to hold a conversation. If you can chat easily, speed up.

Stretch It Out

Musculoskeletal physiotherapist Maya Abady says tight hips (often a result of sitting all day) can cause ankle, shin, knee and back injuries.

Go For Goals

"Goal setting is crucial to get yourself out of bed," says Wisbey, who recommends keeping a training diary with times and distances. Visit www.coolrunning.com.au for goal-setting ideas.

3 Reasons To Start Running Now

1. You'll Feel Happier
There's a reason people talk about a "runner's high" or being "addicted to running" - jogging produces endorphins and serotonin that flood the brain with euphoria.
2. It's Free
Apart from a good pair of shoes, running doesn't require any expensive equipment - and you can do it anywhere.
3. You'll Get Fit Fast
It's a fact - running uses up more kilojoules than virtually any other form of exercise. It burns 3146kJ every hour compared to 2016kJ for cycling, 2520kJ for swimming and 1512 kJ for walking.

Photo: adidas by Stella McCartney