RUNNING as exercise offers a wide range of physical, mental, and emotional benefits that contribute to overall well-being. Fitness trainer Giovanie White said it’s a good exercise for several reasons, including that it strengthens the heart; helps burn calories; builds and tones muscles; and reduces stress, anxiety and depression.

“Regular running can boost your immune system, making you less susceptible to common illnesses,” White added. “And the good thing is that it requires minimal equipment and can be done almost anywhere, making it a convenient form of exercise.”

He shared these tips for runners.

Beginner plan

Week 1-2: Start with a mix of walking and running. Run for one minute, walk for two minutes, repeat for 20-30 minutes.

Week 3-4: Increase running time to two minutes and walking to one minute. Repeat for 20-30 minutes.

Week 5-6: Run for three minutes, walk for one minute, gradually increasing total workout time to 30-40 minutes.

Week 7-8: Run continuously for 20-30 minutes.

Intermediate plan

Week 1-2: Run three to four times a week for 20-30 minutes at a comfortable pace.

Week 3-4: Include one long run per week, gradually increasing from 30 to 45 minutes.

Week 5-6: Add one day of interval training (for example, 4x400m sprints with one to two minutes rest in-between).

Week 7-8: Incorporate tempo runs (run at a challenging but sustainable pace for 20 minutes) and continue increasing long run duration.

Advanced plan

Weekly structure: Include one to two interval sessions, one tempo run, one long run, and easy runs for recovery.

Intervals: Examples include 6x800m or 8x400m with equal rest intervals.

Tempo runs: 20-40 minutes at a pace you can sustain for about an hour in a race.

Long runs: Gradually increase to 60-90 minutes, focusing on endurance.

Recovery: Include easy runs and cross-training days to prevent overtraining.

Injury prevention

1) Warm-up: Always start with a dynamic warm-up to prepare muscles and joints.

2) Proper footwear: Wear running shoes suited to your foot type and running style. Replace them every 300-500 miles.

3) Gradual progression: Increase your mileage by no more than 10 per cent per week to avoid overuse injuries.

4) Strength training: Incorporate exercises to strengthen key muscle groups (glutes, hamstrings, core) to support running.

5) Stretching: After running, stretch major muscle groups to maintain flexibility and reduce soreness.

6) Listen to your body: Rest if you feel pain or discomfort to prevent minor issues from becoming major injuries.

How to stay motivated

1) Set goals: Define clear, achievable goals, such as running a 5K or improving your pace.

2) Track progress: Use a running app or journal to log runs, distances, and times.

3) Find a running buddy: Partnering with a friend can make running more enjoyable and provide accountability.

4) Join a running group: Community support can boost motivation and provide new training tips.

5) Variety: Change routes and try different types of runs (intervals, trails, hills) to keep things interesting.

6) Reward yourself: Celebrate milestones with rewards, like new running gear or a relaxing rest day.

7) Music/podcasts: Listen to upbeat music or interesting podcasts to make runs more enjoyable.

8) Visualise success: Imagine crossing the finish line or achieving your goal to stay motivated during tough runs.

“By following these training plans, focusing on injury prevention, and staying motivated, you can enjoy running and make continuous progress toward your fitness goals,” White said.