Running

How to do it

1. 1 Warm up with 5 minutes of brisk walking or very easy jogging.
2. 2 Run at a pace where you can still speak in short sentences, landing softly with your feet under your hips.
3. 3 Keep your shoulders relaxed and your arms bent at about 90 degrees, swinging forward and back.
4. 4 Finish with 5 minutes of walking, then log your distance and time.

Tips

• Build up slowly: add no more than about 10% distance a week.
• Wear running shoes and replace them when the cushioning wears out.
• Breathe steadily, and slow down if you can't talk at all.