Running. You can do it anywhere, any time and it's free. It also eases stress, boosts your mood and continues to burn fat hours after you've stopped.
But for many, the thought of joining those early morning joggers is enough to induce a cold sweat. The good news: with a few tricks, they'll be biting your dust in no time. Here's the 30 Days of Health & Wellbeing ultimate get-started guide.
Creating goals
Whether it's to improve your fitness, lose weight or build stamina, design achievable goals and track your progress. If you're a first-timer, aim for a five-kilometre run and after reaching that goal move on to a 10-kilometre run and so on.
People are more likely to stick to external goals (those you can't put off), so look for a fun run to do in your local area and train with that in mind.
Dressing the part
Update your trainers if they're more than two years old (or one year, if well-worn) and invest in lightweight, breathable running gear. Wear light layers that can be removed once your body warms up.
Tip: opt for tights or shorts with a zip-pocket for your keys. Music is also a great motivator. Search workout playlists for ideas and load up your MP3 player.
Recruiting a running mate
Whether you run with a mate, running group or personal trainer, running with someone gives you greater motivation and commitment. You're less likely to miss workouts when you have somebody else to answer to and you'll push yourself harder.
If running with a friend, try the talk test to make sure you're not overdoing it. You should still be able to gossip without gasping for air, so if you're struggling, slow down.
Putting your foot down
Focus on your posture. The most efficient way to run is with a slight lean forward so your arms, back, neck, shoulders and diaphragm relax. Move your arms in a pumping action to propel you
Start slowly: After warming up, try running for one minute, then walking for five. As it becomes easier, extend your running time and reduce your walking time until you can run for longer.
And remember not to stop cold: slow down as you near the end of your workout and spend 5-10 minutes stretching your hamstrings, quadriceps and calves.
Burning fat
Interval training has been proven by Canadian researchers to burn three-and-a-half times more kilojoules than an even-paced run. Try jogging for two minutes, followed by a 10 second sprint and repeat 10-15 times depending on your fitness level.
For best results, mix interval training with low intensity cardio. Stick to long runs (more than 30 minutes) at 60-75 percent heart rate capacity. You can calculate by subtracting your age from 220, and then finding 60-75 percent of this figure’. This is known as your fat-burning zone.
Staying motivated
Alternate routes, run in different directions at different speeds and add hills to keep it interesting. Cross training is also important. Your body gets used to any activity you do repetitively meaning you'll adapt and plateau.
Try combining long and short runs with weight training and strength work and adding interval training and sprints to continually shock your body. Need a break? Try low impact exercises such as swimming or yoga to rest your joints on non-running days.
Excuses, excuses …
Don't indulge in ifs and buts. If you're prone to stitches, relax your breathing and slow down. If you're big-chested, invest in a proper sports bra. Simply afraid you'll look silly? Unless you're doing cartwheels along Bondi Beach wearing a fluoro pink jumpsuit, nobody's going to be looking.
