Jogging is a great way to get fit. It's free to do, and you don't have to book, so you can fit it around your lifestyle. If you join a running club, you will find that it's an extremely social sport for all ages and will gain plenty of advice and support.

Joining a club will also introduce you to new routes around your area, making your jogging more fun and enjoyable. Most clubs also organise runs where you can compete, or just join in for fun.

There are many different types of running, for example, you can try cross-country, on road, or a mixture of both (called multi-terrain). The distances will vary and you should try the shorter ones first. There are many local runs, which might be your stepping stone to ultimately trying either a half or full marathon.

Burn Rate

Depending on your weight and exertion level you'll burn 100-200 extra calories* in a half-hour session.

*Extra calories are those you burn on top of the calories you use for basic day-to-day living. Inputting your exercise into your exercise diary will calculate the number of calories you will burn, based on your weight.

Getting Started

If you have never run before you should check with your doctor first. It's best to take things slowly to begin with. Find a beginner's running schedule that suits you and stick to it. The Great North Run and the Flora London Marathon websites often have 'starter' schedules. There are numerous running magazines / books that will also give you this information. Alternatively contact your local running club via your public library or sports centre, as they will have qualified coaches to help you.

Kit Bag

Essential Items

Trainers - ensure your trainers fit properly and are comfortable
Luminous vest - for night-time running
Water bottle - you can buy bottles that fit over the hand to make it easier to carry when running.

Options

Summer - shorts, socks, and running vest / T-shirt
Winter - luminous vest, thermal running top, trackster (much better than jogging bottoms), gloves, socks and windproof jacket.

Safety

Wear bright, visible clothing
Stick to well lit routes if jogging alone
Let someone know how long you'll be and where you're going

Helpful Hints

Some people find their skin can chaff whilst running. To prevent this apply Vaseline to the areas that rub. Also wearing lycra 'cycle' shorts (without padding) can help.

For men - if you find you suffer from 'joggers nipple' (soreness when the vest rubs) cover them with micropore tape.

For ladies - choose a well-fitting supportive sports bra for comfort.

Helpful Sites

The British Athletics website has a search facility to locate you nearest running club if you live in England - www.british-athletics.co.uk

For a comprehensive guide to all aspects of running, from reasons to begin, which shoes to buy and a beginner's running schedule visit the 'official site of the UK's best-selling running magazine' - www.runnersworld.co.uk

Or try 'The Couch to 5k Running Plan' which claims to transform you from a couch potato to a runner, getting you running 3 miles regularly in just 2 months! Find it under 'new runner' at www.kicksports.com

Flora London marathon website - www.london-marathon.co.uk