Use this guide if you have never run, or have not run for years, and want a realistic way to start this autumn. Have comfortable trainers, a phone or watch for timing and three slots in your week. If you have a heart or lung condition, chest pain, dizziness on exertion or a long-term health condition, speak to your GP before starting.
Step by step
Pick a structured beginner plan
Use a run-walk plan such as the free NHS Couch to 5K app, which builds up over about nine weeks from short running intervals with walking breaks. Plan three sessions a week with a rest day between each. Do not skip ahead, even if early sessions feel easy; the gradual build-up is what protects your joints and tendons.
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