We're not all 'natural runners', which doesn't mean we can't but we do need to take it slowly. In our 'beginners programme', we suggest you begin with walking sessions - take it literally, Don't run before you can walk! Once you can cope with brisk walking you can move on to run/walking, which is great exercise in itself. You can time yourself, or use trees, signs or houses for when-to-walk markers. Don't be hard on yourself. Enjoy it! Each outing can be challenging but you'll find it easier to make progress if you set achievable distances so don't expect to be Sonia O'Sullivan in 2 weeks! Keeping a running diary or log makes for interesting reading and you can plot your progress as you find yourself walking less and running more. Add variety to your programme with cross-training, such a swimming, gym workouts, or a team sports and you'll impress yourself with your new found fitness.

Girls especially find running to be a social thing. Some of us will only go out with friends so they can natter (if they can!) and meeting up with people gives you another reason to get those trainers on. After a while, running partners or groups may find they have progressed at different rates and are not comfortable running with each other. Don't let this stop you, but consider joining a running club as you'll find people of all abilities and they'll be pleased to see you - runners are generally an enthusiastic lot! And there's safety in numbers - don't ever compromise your personal safety. If you run alone, always tell someone your route, your expected time out, and take a phone with you.

Before you start

Check first
Get yourself checked out by a doctor before you begin any form of exercise, especially if you have not been active for a while, or have a known weakness.

Basic Kit
Certain items of basic kit are essential - trainers, socks and a support bra. Your feet are the key to your new sport; provide them with the wrong equipment, you risk injury and not just to your feet but also your legs, hips and back. We're all different, so discover how your feet work when you run to ensure you buy the type of trainers to suit them. Check out 'Know your Feet' in the sports clothing blog for guidance to help make the right decision. Socks are important too, and well worth an investment to guard against blisters and keep your feet sweet! You can buy different types, and again, it's all down to personal choice. Heather won't put her trainers on without double-skin socks, which guarantee no blisters. Jo prefers thin mono-skin racing ones. You'll only need to get a blister once and you'll understand! For all women it's important to sort out a really good bra - there's nothing more uncomfortable than having your chest out of control, and unless you're into attracting attention to yourself you'll want to keep bouncing to a minimum!!! Our 'What bra' page will help you find the type of bra for you.

Other items of clothing will not just keep you dry or warm, but you'll look good and feel great too. We all start out with the tatty cotton T shirt, but once you've had clothing made of technical fabrics you won't go back to cotton in a hurry. Wicking materials mean that sweat is drawn away from the body, so the garment does not get wet and heavy to wear. Layering of technical clothing allows you to stay warm but dry without overheating, and you finish your run feeling loads more comfortable. Take a look at the Girls Run Too 'shopping' section to see a comprehensive range of clothing, suitable for beginners and experienced runners alike.

Setting your targets

Set your long, middle and short term objectives. A long term objective might be to run in the Race for Life series. A middle term objective would be to running for 30 minutes within 8 or 10 weeks, depending on how fit you are now. A short term objective would be to stick to a programme and make sure you get out and run 3 or 4 times a week.
Choose a programme to follow as it gives you a framework to focus on, but it needn't be totally inflexible. This is not some macho competition that you can't win. If you can only fit in a run twice a week, or you want to stick at one stage for 3 weeks before moving on, then that's fine. You decide.
Find a route, and measure it. Don't be put off if you can't manage a circuit, you can get someone to drop you off so that you can head back home. Or do what we did, and drive somewhere suitable in 2 cars, and run from one to another! In 20 minutes of brisk walking you will travel about a mile. The time it takes you to walk or run/walk on your first outing will be your bench mark, so don't forget to record the time.
Now, get those trainers on! This can be harder than it sounds. You can have every intention of going out, but then the phone rings, someone calls by, or the dog's sick and before you know it, the precious 'time for me' slot has gone. You do have to be determined to allocate regular space for yourself and stick to it so consider it an important appointment.