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. It’s a worthy achievement in itself and the first step to a lifetime of enjoying all the physical, mental and social benefits running has to offer. Plus, this journey can be even more fulfilling if you share it with friends.

You may not remember when you last ran a single step. You may 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. But while we’ll give you everything you need to do this on your own, we think you can make it even more fun if you spread the word and gather together some like-minded souls to join you on your journey.

WHY SHOULD YOU RUN?

Some science to convince you – and your would-be running buddies – to get started: 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, and combating or 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 cancer. 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 non-runners, and that the weight-bearing nature of running also helps to cut 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 can lower both their BMI (body mass index, a measure of body fat) and waist circumference. Run with friends and you’ll also add regular slots in your diary to catch up, plus all the mutual support and bonding that comes with shared experience.

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 fitness, the plan can take you to running your first mile in six weeks. If you’d prefer, you can follow the four-week pre-plan first. 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 for you and your running buddies to win places to run in the dedicated Runner’s World First Milers’ wave at the Vitality Westminster Mile on 27 May this year. Your journey starts with a single step – take it today.