Hi

I was would like to start jogging/running. I work crazy shifts so never get time to go to the gym! I have never ran before, what is the best way to start please?

Thanks in advance

Hannah :)

I was in a similar situation six months ago. I started by jogging a mile and stoppping to walk when needed. Now I jog three miles without stopping. So start out small and allow your muscles and joints to gradually get used to the new routine, also make sure you stretch to avoid soreness because the more you are sore the less you will want to run again. Also, make sure you know how far you are running so you can challenge yourself and get motivated by the progress you make.

And importantly, get some decent shoes which provide you with good arch support etc. Last thing you want to have happen is to get an injury right as you start.

But like Belles said, start slow, keep track of how long you run for and how far you go and just try for a little bit more each time.

yep, basically just backing up what the others said with a few more suggestions. Definitely start slow, I'd suggest 15 minutes total (walking when you need to) to start. try to do it 4 days a week if possible and ALWAYS make sure you take off at least two days per week to rest. in addition, try not to take off more than two days in a row if possible. weather can make this difficult sometimes, but it's been proven that not running for more than 2 days straight hurts your endurance.

now, you should VERY SLOWLY increase the amount of time you run. don't increase a little bit every day, but try something like this: for the first two weeks, run 4 or 5 days for 15 minutes each time. then, the third week, increase 1 of the days to 20 minutes. it's best if it can be the second day you run on (ie: mon-15, wed-15, fri-15, sat-20). try that for one or two weeks and then increase a little more so two of the days are 15 and two are 20. after that, make them all twenty minutes and so on.

you can do miles instead of time if you'd like (increase by half miles then), but a lot of beginning runners find time easier to work with. (that way you can go as slow as you need to, but you just have to go for your set amount of time!)

good luck! running is a wonderful, invigorating form of exercise and i have a lot of friends (including myself!) who have started on this type of a plan, so i guarantee it works! the slow increases are key - they allow your body to build up endurance and before you know it, you'll be able to run for miles!

Thank you all for your advice, looking forward to start jogging (just dont want to go out in the cold!!)

Thank you again :)