Vigorous activity like running is great for my heart, health and really helps to clear my head
Cricket legend Dennis Lillee has offered his support to encourage you to get running! His plan will take you out to the street, park or anywhere you can get your kms in. One program is for people starting out and the second is for people who have done a bit of running before, so do the one that suits you. Go to it!
Use the Activity Planner to track your progress and keep you motivated.
| Day 1 | Day 2 |
| Beginner - slow run, 1 km Intermediate - run 2.5 km |
Beginner - slow run, 1.5 km Intermediate - run 3.5 km |
| This programme is about setting realistic targets, so don't bust a gut today - start with just a slow run. | You might be a bit sore. Keep the pace gentle today, but take it a little further. |
| Day 3 | Day 4 |
| Beginner - rest Intermediate - rest |
Beginner - fast walk 2.5 km Intermediate - run 4.5 km |
| Celebrate what you've achieved with a massage - bribe someone in the family! | Running is great for your body. Good, rhythmic inhalation and exhalation improves the uptake and transport of oxygen around the body, leaving you feeling energised. |
| Day 5 | Day 6 |
| Beginner - run 2 km Intermediate - run 4 km |
Beginner - fast walk 3.5 km Intermediate - run 4.5 km |
| Always take the time to warm up (walk the first five minutes), cool down and stretch. | Get a mate or two involved - preferably ones that are a little stronger and fitter than you, so they'll push you harder. |
| Day 7 | Day 8 |
| Beginner - rest Intermediate - rest |
Beginner - run 2.5 km Intermediate - run 4.5 km |
| Do some stretches today - remember that good food and good sleep are also important for your health. | Running on softer surfaces like grass, sand or dirt tracks is easier on the joints, yet makes you work harder. |
| Day 9 | Day 10 |
| Beginner - moderate run, 3 km Intermediate - moderate run, 5 km |
Beginner - rest Intermediate - rest |
| It's hard to get motivated to run after work sometimes, so why don't you set the alarm and get out nice and early in the morning? |
Ten days in - you should be starting to sleep better and have a bit more energy through the day. |
| Day 11 | Day 12 |
| Beginner - run 3 km Intermediate - run 5 km |
Beginner - run 2 km Intermediate - run 4 km |
| The first four weeks are the hardest - take heart because when you get through this month, it all gets much easier. | Your heart will be loving the attention it's getting, as running is great for your cardiovascular system. |
| Day 13 | Day 14 |
| Beginner - run 4 km Intermediate - run 5.5 km |
Beginner - rest Intermediate - rest |
| Running is the simplest and most effective form of exercise for calorie expenditure because it's entirely weight-bearing, requiring more energy output than if you were seated or supported by water. |
Two weeks in, you've earned a rest! |
| Day 15 | Day 16 |
| Beginner - run 4 km Intermediate - run 6 km |
Beginner - run 4 km Intermediate - run 6 km |
| Think about a change of scenery and take in some hills. | Prioritise your activity - put it in your diary, write it on the fridge, put your Activity Planner where everyone can see it. If you've got time to watch TV, you've got time for your body. |
| Day 17 | Day 18 |
| Beginner - rest Intermediate - rest |
Beginner - run 3.5 km Intermediate - run 5 km |
| Drink lots of fluids - up to eight glasses a day. | While you're out there running, think about the fact that you're reducing your chances of coronary heart disease, obesity, mental health problems, high blood pressure and some cancers - brilliant! |
| Day 19 | Day 20 |
| Beginner - run 2 km Intermediate - run 4 km |
Beginner - run 3.5 km Intermediate - run 5 km |
| If you've had to have a break, don't give up. Stuff happens to put a spanner in the works sometimes; you might get a cold or have a lot on at work, but don't let a break become a full-blown lapse. |
If you've been running in old, worn-out shoes, it's time to start saving for some new ones - your body will thank you for it. |
| Day 21 | Day 22 |
| Beginner - rest Intermediate - rest |
Beginner - run 3 km Intermediate - run 5 km |
| It takes between 21 and 30 days to form a habit, so you are well on your way with this running routine. |
'Run, Forest, run' - literally. Find a local park or reserve and run through it. Your legs will enjoy the opportunity to get off the hard footpaths. |
| Day 23 | Day 24 |
| Beginner - run 3 km Intermediate - run 6 km |
Beginner - rest Intermediate - rest |
| Studies have shown that aerobic capacity starts to decline from age 25, so you need to work at it to keep your lung capacity up. |
Find out about the science of running - go to the library or look on the Internet. |
| Day 25 | Day 26 |
| Beginner - walk 5 km Intermediate - walk 7 km |
Beginner - run 3 km Intermediate - run 4.5 km |
| Cardiovascular exercise boosts your energy expenditure, maintains the stamina of your heart and lungs, and improves your blood lipid profile. In other words, it's good for you. |
Weight-bearing activity - like brisk walking or running - enhances your bone density, to help you avoid osteoporosis. |
| Day 27 | Day 28 |
| Beginner - walk 5 km Intermediate - walk 7 km |
Beginner - rest Intermediate - rest |
| Put on a good pace: you should walk fast enough that you get warm. |
Celebrate your rest day with some gentle stretching. |
| Day 29 | Day 30 |
| Beginner - run 4.5 km Intermediate - run 5.5 km |
Beginner - run 5 km Intermediate - run 6 km |
| Running for 30 minutes will burn around 340 calories. |
Congrats, you did it! |
If you started with the beginner programme, now is a good time to move through to the intermediate programme. If you've done intermediate, why not push through into something new - the triathlon season isn't far away! |
|
This is a great website that lets you plan your routes and measure how far you've gone.
Enter your town and select ‘Australia’ in the drop-down list. You can then use the online tools to do the rest. (Note that this tool requires Google Earth.)
Other ways to measure how far you're running include: