Aerobic exercise

Running

Run at a steady pace. If you alternate running and walking, walk easily between runs.

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How to do it

  1. Secure your shoelaces, choose a level, clear route and start with an easy walk.
  2. Breathe naturally and run at a pace you can maintain steadily; do not suddenly speed up to chase momentary heart-rate readings.
  3. If you alternate running and walking, use easy walking to recover between runs.
  4. Gradually slow to an easy walk before coming to a steady stop.

Make it easier

  • Slow down. Stop if continuing feels unsuitable; do not push through discomfort.

When to stop or adjust

  • Stop for chest pain, marked dizziness, unusual breathlessness or pain. Do not continue on unsuitable surfaces or equipment.