Have you been looking for something to spice up your exercise programme? Then, check out your local running scene, which will probably vary in distance and "dedication factor" from five-kilometre fun runs to full-fledged marathons. Aiming for a challenging, but achievable distance like about 5km, may be just what you need. Here are some tips to help you get started:

• Wear proper fitted shoes that are made for your foot type. When buying new shoes, follow these guidelines: 
• If you have high arches, look for a more cushioned shoe. 
• For flat feet, look for a more supportive shoe with a lot of medial support. 
• Try on the shoes and wear them around the store before buying. 
• Ask around to find the most reputable place for good advice on shoes. 
• Before starting to run, make sure you can walk comfortably 3-6 kilometres at a time. 
• Take your heart rate to ensure that you stay in the appropriate training zone. 
• Increase your endurance by interspersing running with walking for recovery, which allows you to run longer during your workout. 
• Relax! Keep your hands, fingers, shoulders, and jaw muscles loose. Run with a natural stride, without wasting energy by "overstriding". 
• Measure your improvement in time instead of by kilometre. Run without measuring distance, which can help head-off the boredom that comes from running the same route each day. 
• Find a soft, level surface like a dirt path. Concrete is hard on knees and other joints. Beware of running on the same side of the road all of the time - most roads are sloped near the sides and will cause extra stress on one side of your body. 
• Following is a series of goals listed in "stages". Stick with each stage until you can comfortably complete the highest goal for that stage. (For example, the highest level in stage one is 3 minute runs totaling 15 minutes.) Aim to do these workouts 2 to 3 times per week. 
• Stage 1 - One to three minute runs totaling 5-15 minutes with equal walking time between each run. For example:
  • Run 1 minute, walk 1 minute 
  • Run 2 minutes, walk 2 minutes 
  • Run 3 minutes, walk 3 minutes 
  • Repeat the 2 minute and 1 minute runs for a total of 9 minutes of running in one workout. 
• Stage 2 - Two to three runs of 5 minutes with 3 minutes walking between runs. 
• Stage 3 - Two runs of 8 to 10 minutes with 3-5 minutes walking between runs.
• Stage 4 - Run 12-15 minutes 
• Stage 5 - Every week or two, add 3-5 minutes to one of your runs up to 25-30 minutes, other runs should remain at the 15-20 minute level. 
• Once you can run for 30 - 40 minutes, you should be at or near the 5K distance. 
• Remember, excitement can lead even experienced runners to go out too fast and fade before the finish.

Good luck and have fun!