WHAT THE GUIDANCE SAYS
Running counts as vigorous activity in the NHS guidelines.
The NHS lists running as vigorous activity, and 75 minutes of vigorous activity a week can give similar benefits to 150 minutes of moderate activity. The guidance on starting is simple: build up gradually.
75 MINUTES of vigorous activity a week
THE SHORT ANSWER
The weekly target, a beginner's plan
and the road rules, from official UK sources.
HOW MUCH
The NHS says 75 minutes of vigorous intensity activity a week can give similar benefits to 150 minutes of moderate activity, and lists running as vigorous.
See the numbersBUILDING UP
Couch to 5K starts with 1-minute runs and 90-second walks, three times a week with rest days in between, and builds to 30 minutes without stopping.
How to startON THE ROAD
The Highway Code says reflective materials can be seen by drivers using headlights up to three times as far away as non-reflective materials.
Check the road rulesA QUICK ROAD CHECK
Pick a situation to see what the Highway Code's rules for pedestrians say. The bar shows how much extra care the rules ask for.
Based on rules 2 and 3 of the Highway Code, in its rules for pedestrians.
TWO NUMBERS WORTH KNOWING
One figure from the NHS activity guidelines,
one from the Highway Code.
75 min
Vigorous activity a week for adults
Adults should aim for at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous activity, the NHS says. At vigorous intensity you will not be able to say more than a few words without pausing for breath.
ACTIVITY · NHS
3× further
How much further reflective kit is seen
Reflective materials can be seen by drivers using headlights up to three times as far away as non-reflective materials, according to rule 3.
VISIBILITY · HIGHWAY CODE
The NHS guidelines also recommend strengthening activities that work all the main muscle groups on at least 2 days a week.
FOUR STEPS FOR A FIRST RUN
These steps come from the NHS's Couch to 5K programme and its advice on warming up and avoiding running injuries.
The NHS says it is important to buy the correct running shoes, and best to go to a running shop to get fitted.
The NHS warm-up routine takes at least 6 minutes: marching on the spot, heel digs, knee lifts, shoulder rolls and knee bends.
Couch to 5K uses three runs a week with rest days in between, starting with 1-minute runs and 90-second walks.
Do not increase the intensity or distance too quickly, and do not run if you are in pain.
THE BEGINNER'S PLAN
The NHS Couch to 5K programme guides people from the couch to running 5km in 9 weeks, and it can also be done over a longer period. The NHS says it is for everyone, no matter your fitness level, and has helped millions of people.
Common running injuries the NHS names include runner's knee, Achilles pain, shin splints, heel pain and hamstring or calf strains. Its prevention advice: the correct shoes, a proper warm-up, a gradual build-up and rest when you are in pain.
Questions
The NHS says 75 minutes of vigorous intensity activity a week can give similar benefits to 150 minutes of moderate activity, and it lists running as vigorous activity.
The NHS Couch to 5K plan uses three runs a week with rest days in between. Week one alternates 1-minute runs with 90-second walks, and by the end you run for 30 minutes without stopping.
Yes. The NHS says to warm up properly before exercising, and its warm-up routine takes at least 6 minutes.
The Highway Code says to keep to the right-hand side of the road so you can see oncoming traffic, and to keep close to the side of the road.
Rule 3 of the Highway Code says to use reflective materials such as armbands, sashes, jackets or footwear, which drivers can see in headlights up to three times as far away.
Sources
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