Read on Twitter
Hey you! Looking to get active? Not sure where to start? Running is just one of the brilliant ways you can exercise without needing a gym membership or expensive equipment. Jog along with us on a journey through running…
Running was pretty useful back when we were still hunting and gathering our way through life, but it’s been around as a sport for quite a while too!
The first ever event in the first-ever Olympic Games, back in 776 BC, was a foot race! And the “Marathon” races we now know are named after the story of Pheidippides, a Greek soldier who allegedly ran around 25 miles in 490bc from Marathon to Athens to report the Greek victory.
Over two million people in the UK run for at least 30 minutes a week, and it’s actually the most popular sport activity – above fitness classes, weight lifting, and even football.
It’s easy to see why running is favoured by so many people. For one thing, you don’t have to have lots of fitness gear to get started – a pair of trainers and some clothes you don’t mind sweating in are all you need.
And there’s no rules for how long you should run. Lots of programmes are out there to help you get started at a pace that works for you.
Want to know our favourite? We’re big fans of @PHE_uk's @OneYouPHE Couch to 5k programme, downloadable for free on your Apple or Android device.
The Couch to 5k programme is here to help anyone get into running – yes, even you!
You can pick your own personal trainer for the duration of the programme – the app includes wonderful people like Michael Johnson, Sanjeev Kohli and Sarah Millican.
You can do Couch to 5k at your own pace, but the app suggests doing it in 9 weeks. Just 9 weeks to learn to run a 5k, we hear you ask!? Surely not!?
Well, the Couch to 5K programme takes you through the process one step at a time. The first week, you’ll be doing 60 second running stints, with 1.5 minute of walking in between, for about half an hour. As you go on, the running stints get longer each week.
The inventor of Couch to 5K, Josh Clark, knew that starting to run is all about moving at a pace that’s good for your body. So in between each of your three “running days” a week, you’re encouraged to take a rest day.
Regardless of whether you choose to use an app like Couch to 5K, there’s some things you should know before you start running. The first is: Be kind to yourself! If you haven’t exercised in a while, it’s unlikely you’ll be able to run for very long at first – and that’s fine!
Secondly: if you haven’t worked out for quite a long time, consider walking first. The NHS has a great guide on walking for your health here: https://www.nhs.uk/live-well/exercise/walking-for-health/
Avoid injury by easing yourself into running. Don’t go from 0 to 100 – take a few stops along the way!
And before each run, do a gentle warm up- this can be as simple as walking at a steady pace for 5 minutes or so, or doing stretches.
When you start your first run, try to alternate between walking and jogging. Doing interval training like this will help you improve your fitness levels – and it also means you’ll be able to catch our breath during your walks.
And steady wins the proverbial race. Running 2 times a week consistently is much better than running 6 times in one week, then doing no running for three.
And last but not least: You might not be a fan! If you give running a go and decide it’s not for you, that’s okay. There’s lots of other ways to get active! Check out our workout videos via https://www.youtube.com/channel/UCfmVtspYvYcYfSPDrqo3mMw for more ways to exercise.
