Working Up To A 5km Run

We consulted experts for a realistic, comfortable exercise regime to help you prepare for your first running event.

- Ross Michaels

Spring is in the air, and suddenly more and more people are exercising. They’re out on the roads running or cycling, or arrive at work lugging their gym bags. But for those of us who’ve been vegetating on the couch, the thought of that kind of activity is daunting – even if we know we really should do some form of exercise.

The good news is you don’t have to tackle marathons to reap the benefits of exercise. Even running for as little as five to 10 minutes a day can reduce your risk of dying from heart disease and increase longevity, according to research published in the Journal of the American College of Cardiology.

What’s more, you can run on your own or as part of a group.

“Running is free,” says Ndyebo Mapekula, captain of Adidas Running Club in Cape Town. “It’s a great way to keep your cholesterol in check and to relieve stress. Many people run to clear their heads, especially if they do it outside where they can enjoy the environment.”

What if you want to get started but are concerned because you can barely walk up a flight of stairs without gasping for breath?

Adopting a realistic programme is a good way to start, says Steve Att well, a coach with fitness organisation Embark. “This will help you to improve faster, instead of just taking it as it comes.”

Attwell and Mapekula also suggest finding an exercise partner or someone to run with you.