Walking & running

Walking counts

The NHS describes a brisk walk as about 3 miles an hour — faster than a stroll, so you can still talk but not sing. A brisk 10-minute daily walk counts towards your 150 minutes of weekly activity. The free NHS Active 10 app can tell you when you're walking fast enough.

Starting to run

NHS Couch to 5K is a free plan for absolute beginners: three runs a week with rest days in between, over nine weeks (or longer at your own pace). It starts with one-minute runs and builds up to running for 30 minutes without stopping. The free app gives you a coach in your ear.

Our run-walk session and four-week walking plan are a gentle warm-up to that — or a way to keep moving between runs.

Kit

The NHS suggests running shoes that support your feet and a supportive bra if you need one. See our trainers and sports bras guides.