Running

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Running is the most satisfying form of aerobic exercise for many people. No special training is needed and it can be done anywhere-at home or on holiday. All you need is a good pair of running shoes and the self-discipline to get started. You may be surprised to find that before long you too are hooked and can't imagine life without this liberating activity.

Before you start on a programme of running, it is important to check your fitness. If you are over thirty-five, suffer from high blood pressure, have a family history of heart disease or have recently been ill, it is a good idea to have a check-up with your doctor to make sure that running is safe for you.

There is a simple way to check your own fitness level. Simply walk two miles in thirty minutes at a brisk pace and ask yourself how you feel afterwards. If you feel no nausea or dizziness you are fit enough to start a graded programme of running.

If, however, you find the two-mile walk difficult, persevere until you can do it comfortably in half an hour. You may be surprised how quickly this happens-walking for half an hour each day can have a marked effect on your condition. Here is a programme that you can follow:

First week:

Take a brisk walk of one mile, breaking into a jog of roughly 50-100 metres whenever you feel like it. In between these jogs, walk at a steady pace but do not force yourself. Pushing yourself too hard in the beginning is counter-productive and you could end up with strains or injuries that set you back. You should feel relaxed enough that you are able to appreciate your surroundings.

Second week:

Walk/jog for a mile, alternating about 100 strides of each at a stretch.

Third week:

Walk/jog for one and a half miles, increasing your jogging intervals to 150 strides with 100 strides of walking in between.

Fourth week:

Jog for a while at the speed that you find most comfortable. Don't worry if you have to stop from time to time to walk, although by now you should be finding that minor discomforts are fleeting and that you can run through them.

Fifth week:

Run a mile in less than nine minutes.

Sixth week:

Jog/run for one and a half miles or more. By now you should have passed through the initial barrier and be beginning to reap all the rewards of your perseverance. You will be more aware of your body and able to listen to what it is telling you. Your stamina will be increased and you can vary your running by pushing yourself more on the days when you feel in top condition and ready for a challenge.

By the end of six months, you should be able to run easily and steadily for between half an hour and an hour, covering a distance between three and nine miles. This programme leads on to a flexible regime of running. Enjoy running and don't get fixated with rigid training schedules.

To reap the true benefits of running, aim to run for thirty minutes at least three times a week. This is more effective at building fitness than one running session of one and a half hours. If you want to run every day, it is a good idea to take one day off each week to give your muscles a chance to restore themselves and build up their store of glucose again. This day of rest will only improve the quality of your running.

Running has knock-on effects for health and relaxation. The more you run, the more you will feel in touch with your body. You will find yourself naturally drawn towards healthier foods, your skin will be clearer, and health problems like constipation and insomnia will disappear. As you look better and feel better, you may feel that running is addictive in the best sense of the word.