How to get started with running

For those who haven't run through the winter and want to step up their running heading into summer, we want to share some tips on how to get started.

In this article, you will learn a simple step-up model to follow.

1. Nice and easy to start with

Keep the first few runs short, such as between 20–30 minutes. If it’s been a long time since your last run, try switching between running and fast walking.

2. Speed up

After a few weeks of gentle jogging/walking, gradually add a few speed intervals during your jog. For example, 2 intervals at high speed and 1 walking. By gently adapting to a higher speed, you will find it easier to tackle intervals.

3. Start with intervals

Once you’re in control of those gentle sessions, start adding interval training, which is even more effective than a gentle jog. As with the first few runs, the first few sessions shouldn't be too long. Gradually increase the length and speed. Running uphill can be more efficient and gentle on your legs.

4. Variety

Vary speed, length and surface, and wear comfortable shoes that are right for you

5. Continuity in training

Have fun, be patient and let your fitness come. There's no harm in running a little slower in an interval session than you did the week before. In a busy life, it’s important to feel fit and ready for your day.