1. Start slowly, don't overdo it right away

The goal at first is just to get moving more than you did before. There's no point in 'giving your all' on the first day, and then not being able to continue because of strain or injury.

  1. Raise your activity levels gradually

Your body needs time to adjust to any new activity, so don't run before you can walk. If you have any concerns, speak to your doctor first.

  1. Do what works for you and stick to it

The body responds to consistency over time, so results will come quicker if you keep to a regular pattern and frequency.

  1. Be committed

Inevitably there will be days when you're not at your best. Don't stress, just remember it's always better to do something than nothing.

  1. Focus on your posture and form

Take things slow, be deliberate and conscious of your every movement. Proper technique and good alignment are crucial for avoiding injury.

Run the One

  1. Listen to your body as you train

Get in tune with every part, learn the difference between the 'good hurts' and the 'not-so-good-hurts'. If something doesn't feel right or gives you sudden pain, stop doing whatever it is.

  1. Take rest days

Although it's beneficial to keep active 4-5 days through the week, be sure to allocate 2-3 rest days in-between the activity days to allow the body to repair.

  1. Find a training buddy

Team up with someone who also wants to get back into a regular routine. Together you can keep motivated and accountable with your training. One great way of doing this is joining one of our regular Run the One sessions. Find out more at independentage.org/runtheone.

  1. Realize that fitness levels rise in stages

Your body will hit several 'plateaus' before it's ready to move up to another level. Don't get frustrated with this, it's perfectly okay, just carry on doing all of the above.

  1. Look after yourself

You've most likely heard this one a hundred times before, but I'll say it again. Eat properly, stay hydrated, and get plenty of sleep! All of these disciplines are essential to improving your fitness and keeping healthy.

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