A woman stretching during a run

Running: setting off on the right foot

Running is a great way to keep fit while enjoying the outdoors. You can run anywhere, at any time – all you really need is a pair of comfortable, well-fitting running shoes.

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Before you head out for your first run, it helps to be prepared. Browse our running plans and wellbeing articles to make sure you set off on the right foot.

Walk to 5km: the ultimate beginner’s plan

If you’re not sure you’re able to run, this training plan for you – it’s a very gentle introduction to jogging and running. It’s designed to allow you to repeat any of the weeks as often as you need to until you feel ready to move up to the next week’s training.

See the walk to 5km beginner’s full training plan (PDF 0.2 MB, opens in a new window).

Common running pains and strains

Learn about common running pains and strains and ways to manage them, as well as how to avoid them in the first place.

Podcast: Calf injuries and running

Calf injuries can happen when people start running either for the first time,
or if they resume running after a long break.

Listen to this podcast from Adam Byrne and Steve Miller, MSK Physiotherapists at Bupa, to learn more.

Ready to challenge yourself?

If you’re already a runner but keen to push yourself that bit faster or further, try one of our training plans for longer distances.

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