Run Your First Mile

Whatever your fitness, you can discover the transformative, life-enriching and social-bonding power of running with the Runner’s World First Mile programme

Running your first mile is magical. Both a worthy achievement in itself and the beginning of a longer journey to a lifetime of enjoying all the physical, mental and spiritual benefits that running has to offer. And if you make your mile a ‘country mile’, it also becomes a perfect way to immerse yourself in the wonderful scenery and wildlife that’s all around us.

You may not even remember when you last ran a single step. And you may also look back on wintry school cross-country runs with a distinct absence of fondness, but the Runner’s World team will inspire, guide and support you every step of the way. We’ll show you how to get started, how to progress safely and enjoyably, and how to sidestep every obstacle.

Why should you run?

Scientific research has found that running delivers myriad health benefits for body and mind, including lowering your risk of heart attack and stroke, lowering blood pressure, reducing anxiety and stress, boosting your immune system, improving your sleep and combating – or even reversing – cognitive decline. If running is beginning to sound rather like a miracle drug, that’s because it is. Runners have a far lower risk of type 2 diabetes and many cancers, including breast, colon and lung. And, contrary to the popular misconception, it won’t wreck your knees: in fact, research shows that runners show less wear and tear on their joints than nonrunners, and that the weight-bearing nature of running also helps to safeguard bone density, reducing your risk of developing osteoporosis.

Then there’s the dramatic effect on your waistline. A 66kg woman will burn twice the calories by running at a 10-minute-mile pace as she would by walking for the same time at a 15-minute-mile pace, which is why research has shown those who take up running lower both their BMI (body mass index, a measure of body fat) and waist circumference.

How do I start?

Our First Mile programme gently eases you into regular activity, gradually increasing in time and intensity. You’ll start with a mix of walking and short segments of light jogging, and, depending on your starting fitness level, the plans will take you to running your first mile in six or 10 weeks. You’ll find the complete training plans, and all the expert advice and support you need, at runnersworld.co.uk/first-mile. Plus there’s a chance to win a place to run in the dedicated Runner’s World First Milers’ wave at the Vitality Westminster Mile, on May 27. Your running journey starts with a single step – take it today.