Running is a very effective and quick way of getting fit and shaping up. There are always lots of 10km road races on the calendar, so why not select one for which to train?

Your initial walks are measured in time not distance, so you might choose to do "out and back" routes (half the time out, then return along the same route).

Tips:

• When you start running, do so at a very slow pace!
• Choose safe areas in which to run and don’t exercise in the dark.
• Carry a "self-defence" type spray and preferably run with a friend.
• Measure your heart rate in the middle of you run, and then immediately afterwards.
• Stretch immediately after your run, whilst your muscles are still warm.
• Click on running in “Get Sporty” in the Fitness section for more motivation to run!