Monday run !

Running is free, you can do it anywhere, and it burns more calories than any other mainstream exercise.

Regular running can reduce your risk of long-term illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control.

This guide is designed to make running a safe and enjoyable experience for beginners, and provide you with tips on how to stay motivated.

Before you start

If you have not been active for a while, you may want to build your fitness levels gently with our guide to walking for health before you move on to running.

Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.

There are many types of trainers on the market, so get advice from a specialist running retailer, who'll assess your foot and find the right shoe for you.

The shoe's structure weakens over time, especially with regular use. Running experts advise replacing running shoes every 300 to 400 miles (482 to 644 km).

Women should also consider using a sports bra, which is sturdier than a regular bra and provides additional support.

Get tips on what to wear when running in the cold

Plan your runs. Work out when and where (the exact route and time) you're going to run and put it in your diary. That way, it will not slip your mind.

If you feel out of shape, or you're recovering from injury or worried about an existing condition, see a GP before you start running.

Get tips on foods you should eat for sport

Starting out

To avoid injury and enjoy the experience, it's essential to ease yourself into running slowly and increase your pace and distance gradually over several outings.

Start each run with a gentle warm-up of at least 5 minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs.

Start walking for an amount of time that feels comfortable.

When you first start out, try alternating between running and walking during your session.

As time goes on, make the running intervals longer until you no longer feel the need to walk.

Find out how to run correctly

Give yourself a few minutes to cool down after each run by walking

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