Most sports have an element of running in them so you'll be instantly improving your sporting stamina if you start to exercise on the treadmill or run round the block at least a few times each week. Running has been recognized for a long time as pretty much THE way to get fit effectively. All kinds of running are out there for you to try, e.g. road races, marathons, fun runs, fell running and cross-country. The overwhelming majority of runners simply run because they enjoy it and they remain fit and healthy.



Running and jogging are basically the same endeavor, jogging sometimes used by people referring to a slower pace of running. Which ever you decide on, the super thing about going for a run is that all you really need is a good pair of shoes and some enthusiasm.

Your lungs and heart are improved through running, no matter what sort you are doing i.e. a slow jog or short fast sprinting. Long distance runs involve aerobic muscle respiration (using oxygen) which needs a lot of muscular endurance. Sprinting requires a high level of muscle power and is classed as anaerobic exercise (doesn't use oxygen).

Due to the large amount of impact associated with running your bones density will be maintained at the very least, more often than not density is increased so as to strengthen the bone helping to reduce the likelihood of osteoporosis in later life. What must be taken into account is that increased impact can detrimentally affect the joints of some people. Lower impact activities like cycling or walking can be useful for easing the stress on people's joints.

Running is an activity that anyone can do. Providing you are healthy to begin with, and begin slowly, easing your body into the new activity, there is no reason why you shouldn't be able to increase your speed and endurance over time. It is best to see a doctor if you have any health issues, e.g. asthma, high blood pressure, diabetes, are pregnant or have just had surgery.

Warming up before a run is very important. Initially walk at a fast pace vigorously swinging your arms, then start to transfer into a slow jog.

The speed of your run should be that at which you are still able to hold a conversation with someone. If you find that you are too breathless to talk properly then simply slow down a little, or walk until you've caught your breath back. When starting out aim to run/ walk for 10 minutes in total. Try to run every 2-3 days, all the time reducing the amount of time you spend walking. Soon you should be running the whole 10 minutes.

Next you should look at increasing the duration of your run by 1-2 minutes every second or third running session. Try to reach three 30 minute runs each week. Even if you feel very healthy and alert it is best not to increase your running workout in excess of 10% per week.

Towards the end of each run you should warm down with a gradual slowing of pace to a mellow jog or walk. When you've caught your breath back have a few stretches whilst your body is still warm and flexible.

Many people come across problems with motivation, particularly in the beginning stages. Create realistic weekly aims, make running a habit that is always part of your daily routine. Record your progress and where possible try to get help from others, i.e. try and run with friends at leas once a week.

In terms of clothing and equipment your shoes should fit well and be comfortable, seamless sports socks are ideal. Clothing that is comfortable and not movement restrictive is important. During the summer shorts and a t-shirt work well. Winter typically involves a tracksuit and a lightweight windproof/ waterproof top. Thermal undergarments and a beanie or gloves can be beneficial for those extra cold days. Vaseline is useful for any regions of the body that have excessive rubbing. Women should wear a sports bra.

Safety wise, it is best to run with other people at night, sticking to well lit routes and informing people of your whereabouts. Bright/ reflective clothes should be worn at night or in poor visibility weather.

If you have an illness e.g. bacterial or viral infection only begin running when you get 100% better.