How to start out in running, part 3

It's time to start running! Remember, though, that the way to start is gradually if you want your first forays into the running world to be successful. It's a good idea to combine walking and running to begin with, slowly increasing the amount of running and reducing the amount of walking as you become fitter. Make sure you do this even if you have acquired a good level of fitness from another type of activity, such as cycling or swimming, as it's not only your heart and lungs that will need some time to adjust but also your joints and connective tissues (including tendons, bones and ligaments).

Running every other day - three or four times a week - is absolutely fine, as it will give you plenty of time to recover and allow you to build up your running gradually and consistently. You will notice that in the 'Start running in six weeks' programme outlined below, the amount of running increases weekly. It's essential to keep progressing, rather than staying at the same level, as this will enable you to become fitter, rather than stay stuck in a rut. No matter how determined you are, though, don't try to progress too quickly, as doing too much too soon will lead to burnout, to injury or to becoming demoralised!

This rule is the same for pace as well. For the time being, your aim should be to run at a 'comfortable' pace, at which you can have a conversation with a running partner. There are of course gains to be had from faster-paced running, but there will be plenty of time to move on to that after you have created a base of endurance and stamina, which is what the following programme will help you to achieve.

One great aspect of running is that it's a fuss-free activity. Running can be done anywhere and at any time, and you can do it alongside virtually anyone - or simply on your own. This doesn't mean you can avoid planning your runs, however. Scheduling your runs in your diary, as you would with other activities, will help you to create some space and time in your life for running.

So, when will you be able to fit your training in? Straight after you get up in the morning? When the children are at nursery? With a colleague after work? On a treadmill at the gym? It's a good idea to think about what is likely to work for you and then pencil three or four 'windows' into your diary every week.

You won't need to worry about spending your money on specialist accessories, clothing or admission fees, but one thing you will need to make sure you buy from the outset is a good pair of running shoes. The ideal place to purchase these is at a specialist running store, where staff should be able to tell you which shoes are best for your foot type, as well as your individual running style and needs. While you're at the store, buy a couple of pairs of good quality running socks as well. And ladies, don't start your running programme until you get a sports bra!

Start running in six weeks

The following programme will enable you to progress to the point where you can run non-stop for 20 minutes. Make sure you warm up, cool down and stretch every time you run and listen to how your body feels. Everyone will progress at different rates, so patience will be necessary - and don't be worried if you feel you need to repeat a week rather than move on to the next one. If you wish to run four times a week rather than three, just add in another session each week (but not a 'Challenge' session).

Week 1
Session 1 - 3-minute walk, followed by 2-minute run. Repeat 4 times (20 minutes in total)
Session 2 - 3-minute walk, followed by 2-minute run. Repeat 4 times (20 minutes in total)
Challenge
3-minute walk, followed by 2-minute run. Repeat 5 times (25 minutes in total)
Tip
Start a training diary in a notebook to keep tabs on your progress.

Week 2
Session 1 - 2-minute walk, followed by 2-minute run. Repeat 6 times (24 minutes in total)
Session 2 - 2-minute walk, followed by 2-minute run. Repeat 6 times (24 minutes in total)
Challenge
2-minute walk, followed by 3-minute run. Repeat 5 times (25 minutes in total)
Tip
Try not to look down at your feet when you run. Instead, look at the path or road in front of you to keep your body suitably aligned.

Week 3
Session 1 - 1-minute walk, followed by 3-minute run. Repeat 6 times (24 minutes in total)
Session 2 - 1-minute walk, followed by 3-minute run. Repeat 6 times (24 minutes in total)
Challenge
1-minute walk, followed by 4-minute run. Repeat 5 times (25 minutes in total)
Tip
Do your best to remain relaxed while you are running. Unclench your fists - and smile!

Week 4
Session 1 - 1-minute walk, followed by 4-minute run. Repeat 5 times (25 minutes in total)
Session 2 - 1-minute walk, followed by 4-minute run. Repeat 5 times (25 minutes in total)
Challenge
10-minute jog, walking as and when you need to, then rest for 2 minutes. Repeat once (22 minutes in total)
Tip
Don't expect each session to feel easier than the last. Some days will be better than others!

Week 5
Session 1 - 1- minute walk, followed by 4-minute run. Repeat 6 times (30 minutes in total)
Session 2 - 1-minute walk, followed by 4-minute run. Repeat 6 times (30 minutes in total)
Challenge
15-minute jog, followed by a walk or rest for 2 minutes. Repeat once (32 minutes in total)
Tip
Find a friend to run with, or join a running club or group to help you maintain your motivation.

Week 6
Session 1 - 8-minute walk, followed by 2-minute run. Repeat 3 times (30 minutes in total)
Session 2 - 10-minute walk, followed by 2-minute run. Repeat 3 times (36 minutes in total)
Challenge
20-minute jog!
Tip
Plan to carry some water with you during your sessions, as this will be essential later on when your runs increase in distance.

What next for your running?

After you've reached the 20-minute target in Week 6, gradually increase your running time in the following weeks, but make sure you don't exceed the limit of three or four sessions per week. An extra three to five minutes' additional time per week will mean you'll be running for approximately 45 minutes in only six weeks' time. Once you reach this stage, it will be time to start experimenting with variables such as pace, intensity, and the type of terrain you run on.