🏃 Sport & fitness
Running & jogging
Running costs nothing and works almost anywhere – but on your own you rarely keep it up. At a running group the arrangement keeps you going, and the pace is set to suit everyone.
Why it goes better with someone else
Running costs nothing and works almost anywhere – and still, good intentions quietly fade when you are on your own. A firm arrangement changes everything: knowing that someone is waiting at the meeting point, you talk yourself out of it far less often. A shared pace also stops you overdoing it, and there is breath left for conversation – if you can no longer chat, you are running too fast.
Starting out right
The commonest beginner’s mistake is setting off too fast. Better a pace at which you can still hold a conversation, combined with walking breaks. The interval principle has proved itself: alternate running and walking at first, then stretch the running phases week by week. That way muscles, tendons and the cardiovascular system get used to the new demand gently.
Keeping at it beats overdoing it
Regularity beats intensity. Three easy rounds a week achieve more in the long run than one weekly ordeal that leaves you out of action for days. A running group helps twice over: the group motivates, and the pace is set to suit everyone – nobody has to feel embarrassed for falling behind.
Tips for getting started
- Run slowly enough to hold a conversation – that is the right beginner’s pace.
- Alternate running and walking at first, and lengthen the running phases slowly.
- Invest in good running shoes; the wrong cushioning is the commonest cause of trouble.
- Three easy rounds a week achieve more than one exhausting one.
Frequently asked questions
How do I start running if I’m not sporty?
With intervals: alternate one or two minutes of running with a minute of walking, and lengthen the running phases each week. A beginners’ running group makes this especially easy.
How often should I jog?
For beginners, two or three sessions a week is ideal, with rest days in between so the body can recover.
Do I need special running shoes?
Yes – good running shoes are the one investment that matters. They cushion the impact and help prevent trouble in the knees and joints.
Running & jogging near you
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