The mum's guide to running

Thinkstock

Do you want to get fitter and feel healthier? Running is a great way to burn calories and improve your fitness. It will also get your heart pumping and can help to tone up the muscles in your legs, thighs, and backside. And the best part is - it's free to do!

But if you haven't been a runner before, or it's been a while since you strapped on your trainers, check out the advice below first...

How do I fit running into my busy week?
When you're busy, it's a good idea to schedule in specific times on the calendar that you'll go running. That might mean organising childcare, if necessary, or trying to fit in a session between school drop-offs or after-school activities.

You could even think about taking the kids with you in a jogging pram or on their bikes. You might even find that it works for you to drop the kids off to school and then run home. If you look for the time to run you will find it, you might just have to be creative about it.

RELATED GALLERY: Four Ways To Take Better Care Of Yourself

What equipment will I need to get started?
A good pair of shoes is essential. You'll be putting pressure on your feet and ankles so you need to ensure they are well supported to avoid accidental injury. You'll also need a sports bra, some comfortable shorts or tights, and a lightweight shirt. Depending on the weather, consider a hat or cap to protect yourself from the elements, too.

Music is optional but many people find it helps keep them focussed and motivated. If 80's dance music gets you moving, by all means pop it on your iPod and get your groove on. Another optional extra is technology such as running apps that track how far you run and at what speed. For many people this is a real motivator, so see if it works for you by checking out some of the free apps available.

How do I get started?
The best way to get started is to incorporate a few light jogs into your regular walk. You could alternate between walking for one minute, and jogging for one minute. This gives you a chance to catch your breath. Once you've got that under control, you can begin to stretch out your jogging intervals.

So that could mean walking for one minute, jogging for two minutes. Build up from there until you are comfortably jogging for longer periods of time. Eventually you will be running the whole time. You can also build it up so you are increasing the pace of your jog as you get more confident.

RELATED GALLERY: 10 Ways To Lose Weight And Save Money

How can I stay motivated?
Try to commit to a certain number of running sessions per week. From there, and depending on your fitness levels, you could then set a goal such as, 'I will aim to be walking for one minute and jogging for five minutes within three weeks'. You could also try signing up for a fun run which gives you a distance to focus on. For instance if you enter a 5km run you'll know that you need to be comfortable running this distance in order to be ready for the race. And don't be put off or feel overwhelmed - there will be all fitness levels entering a fun run (and some people choose to walk the whole thing).

Another great way to keep your motivation revved up is to find a running buddy. Schedule in times to meet for a run and this will mean you'll be less likely to cancel as you won't want to let your running buddy down.