Get on the road
It's far more comforting on a cold, weekday morning to stay tucked up in bed until absolutely necessary. But making the effort to throw back the covers and take a 30-minute run, for example, can reap far more benefits than hitting the snooze button on your alarm.
Going for a 30 minute run three times a week can help you lose weight, gain muscle definition and strength, and it's good for your heart. You don't need expensive gym membership to do it – a decent pair of running shoes is enough to get started.
If you're still not convinced of the benefits of running, how about following some of our tips?
Warm up & down
Ease yourself into your run gently - training on cold muscles and joints can lead to injury!
Know your limits
Listen to your body and only run as far and as fast as you can comfortably accommodate. Your speed and agility will improve faster if you don't push yourself too far.
Build on your ability
Running at a constant speed won't get you record-beating times. To improve your speed and stamina, try adding different running speeds into your run, switching between jogging and sprinting.
Posture
Keep a straight back, with your head, neck and back in alignment, and use your stomach muscles to help you run tall. Look straight ahead, rather than at your feet, so you avoid moving your head around.
Use your arms
Bigger arm movements make for bigger leg movements, so work your arms backwards and forwards as you run to help your legs move faster.
Take to the hills
Find the hills in your neighbourhood and make sure you include them on your training runs. Hill running works your heart, lungs and muscles much more than a flat run.
Keep hydrated
The harder the run, the more de-hydrated you become. Make sure you take on board plenty water so your body recovers from exercise.
Don't run on 'empty'
A nutritious diet is key to any training regime. Have a good breakfast – wholemeal toast and a low-fat spread like Flora is packed with goodness and slow-release carbohydrates for energy. And include plenty fruit and vegetables throughout the rest of the day.
Have a relaxing bath
What better way to relax and recover than a soothing bath - just don't go wild with the hot tap. A short dip in a cool bath can help flush out lactic acid and boost the immune system. When you're done, run some cold water into the bath to bring the temperature right down.
Sign up for a race
Training for a race can be a good incentive to keep at it, and improve your running ability.
So what's stopping you?
