Running is a simple yet powerful way to stay healthy and feel your best. It can help boost your mood, strengthen your heart, build stronger bones, and improve sleep quality. It also helps burn calories, which supports healthy weight management

Whether you run for fitness or fun, making it part of your routine can benefit both your body and mind.

Here are tips on how to start running safely:

• Start by setting realistic goals.

Begin with short distances and gradually increase your pace or distance over time. A slow start helps reduce the risk of injury. As a guide, avoid increasing your distance by more than 10% each week. You can also use a pedometer, smartwatch, or fitness tracker to monitor your progress.

• Find support to stay motivated.

Join a running group, use fitness apps, or follow beginner programs like Couch to 5K or parkrun.

• Always warm up before running and cool down afterward.

This lowers your risk of injury. Start with gentle movements, then gradually increase your stride and speed. Avoid static stretching when your muscles are still cold.

• Stay hydrated.

Drink water before and after your run and bring water with you when needed.

• Allow your body enough recovery time.

Rest for 24-48 hours between runs. On rest days, you can do low-impact activities like swimming or cycling and include strength and flexibility exercises in your weekly routine.

• If you are new to running, you may also want to consult your doctor for a check-up first.

This is recommended especially if you are aged over 40, have a chronic medical condition, are pregnant, or are recovering from an injury or illness.