Before you get started with running and cause yourself an injury, it's best to familiarise yourself with the Walk/Run method.

What is the Walk/Run method?

Most beginner runners start out using a walk/run technique because they aren’t fit enough to run for extended periods of time. Here's how to do the walk/run method.

• After you've warmed-up with a 5-minute walk, run for a short segment and then take a walk break.

• Beginners can alternate very short run segments with short walks, such as 1 minute running, 5 minutes walking.

• Keep repeating your walk/run pattern until you've covered your goal distance or time. For example, if you want to walk/run for 30 minutes, you can walk/run at a 5:1 ratio for five cycles. Make sure that you're using good running or walking technique and you are firing up your core stability muscles!

Hot Tips

• Check with your doctor before commencing your program if you are concerned about your cardiovascular fitness.

• Ensure you have comfortable pair or runners. If you need footwear advice, consult a podiatrist, sports physiotherapist or a quality footwear specialist.

• Set a goal. Enter an event in two to three months time. Write it down and put it somewhere visible eg fridge or mirror.

• Take a friend (or your dog). The conversation and company will keep you motivated and make exercising fun!

• You should start your walk portion before your running muscles get too tired. This will allow your muscles to recover and extend the time and distance that you can cover.

• For the walk portions, walk briskly and pump your arms, so that your heart rate stays elevated. Think power walking. Not only does it give you a good cardiovascular workout, but it will make the transition back to running easier.

• Your running fitness can be hampered by poor joint alignment, tight or weak muscles, plus core stability. If you haven't had your body "serviced" in a while, then the time to check things out is before you start stressing the system. A quick assessment, correction and exercise advice may be all you need to prevent future pain or injury.

• As you continue with your run/walk program, try to extend the amount of time you're running and reduce your walking time. Try a 5:2 ratio, then 5:3, then 5:4 then 1:1.

• Use your breathing as your guide during your running segments. You should be able to carry on a conversation while running and your breathing shouldn't be heavy.

• Drink water at the end of your workouts to rehydrate. If it's hot and humid, you should also drink sips of water throughout your workout.

• For best results, you should attempt to walk/run at least three but preferably build up to five or six days per week. It's great habit that will amazingly, leave you more energized, happier and lighter!

• Start your program today. Book it into your diary now. And finally…

• Enjoy the benefits of getting out there and into it!