Regular running can reduce your risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control.It’s not surprising that running is the latest fitness craze, with Gordon Ramsay, Nigella Lawson and Katie Price among the celebrities who love it.This guide is designed to make running a safe and enjoyable experience for beginners, and to provide you with tips on how to stay motivated.you feel out of shape, or you're recovering from injury or worried about an existing condition, see your GP before you start running.If you’ve 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 very little equipment, but a good pair of running shoes that suit your foot type will reduce the risk of injury.There are many types of trainers on the market, so get advice from a specialist running retailer who will assess your foot and find the right shoe for you.The shoes’ shock absorbers weaken over time, increasing your risk of injury. It’s advisable to replace running shoes every 500 miles.Work out when and where you're going to run and put .As time goes on, make the running intervals longer, until you're running for 30 minutes continuously.Run with your arms and shoulders relaxed, and elbows bent. Keep an upright posture and a smooth running stride, striking the ground from heel to toe.Give yourself a few minutes to cool down after each run by walking followed by gently stretching your leg muscles.Regular running for beginners means getting out at least twice a week. Your running will improve as your body adapts to the consistent training stimulus.It’s better to run twice a week, every week, than to run half a dozen times one week and then do no running for the next three weeks.We have produced a series of podcasts to help absolute beginners get into running. Our Couch to count To K programme is designed to get just about anyone off the couch and running 5km in nine weeks.Thus,running is the best and simple way of exercise whic helps us remain fit and healthy.
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