Learn to run

Squats, lunges, calf raises, glute bridges, planks and side planks: no equipment, fifteen minutes.

Three to four runs a week, one long run that grows slowly, and an easy week every fourth week.

Run before sunrise, drink before you are thirsty, slow down, and know the signs of heat illness.

Stand tall, land under your body, keep your arms relaxed and let your breathing follow your effort.

Most experienced distance runners do the large majority of their running at an easy, conversational pace. Here is why, and how to find yours.

Never run before? Alternate running and walking, three mornings a week, and in eight weeks you can run 5 km without stopping.