Take the ‘talk test’ Always run at a relaxed and comfortable pace. This isn’t the Olympics – it’s a lifelong fitness quest. To check your effort level, start a conversation with your training partner. You should be able to speak without gasping or feeling out of breath. If you can’t, then slow down.


Go farther, not harder Once you reach the magic 20-minute mark, build up to 30 minutes (then 40, 50 and 60). Don’t make the mistake of trying to get faster – don’t try to run your 20-minute course in 19 minutes. Increasing endurance is your first priority.
Dont look at a watch or even wear one at first as you only compare yourself to your last run. This can be totally demoralising and the biggest achevement is you are out there in the first place.


Be a tortoise, not a hare I don’t have to re-tell the old children’s story here. Running works just like the tortoise-and-hare race. It rewards the patient with weight loss, steady progress, less stress, more energy and a host of health benefits and penalizes the overeager with injuries, burnout and the like. This isn’t a sport for sprinters. Be slow, not sorry.


Don’t compare yourself with anyone else There must be a billion runners out there, so don’t feel bad if you see someone who’s faster, thinner or smoother-striding. Running is your activity – make it work for you, and don’t worry about anyone else and enjoy it and feel good about what you are acheving.

One last point, run as a group It's good to start ith other peole going through the same thing as you and come and join us for a run on Thursday afterwork at 18.30, see the calendar.

Running Man