■ Keep checking intensity. Intensity when you start training.

How do you get started?

Monitor the effort level and see how the body responds. A good way to measure intensity is the so-called talk test, in which one should be able to carry on a conversation while jogging without getting out of breath. If you can’t speak a full sentence while jogging and find it hard to breathe, it means you’re overexerting yourself and you’re slowing down.

Follow the run-walk method. The run-walk method is an effective technique for the beginner runner. A beginner does not have the aerobic capacity to run for long periods of time. The run-walk method helps you take occasional breaks.

■ Get running shoes. Since you are just starting out, it is best to buy regular walking shoes from a reputable brand. Shop for shoes only in the evening, as your feet tend to swell by evening. Make sure there is enough room above your toes so you can turn your foot in. Shoes should feel comfortable as you walk or run around the store wearing them.

■ Those who are unfit and have just joined a run walk program should choose to run for 30 seconds and walk for 2 minutes. A relatively fit beginner should start by jogging for 2 minutes followed by walking for 2 minutes. Here’s a sample plan if you want to get started now. The above program will definitely work if you are consistent.

■ Choose the right clothes. Now the temperature is going to rise. So you will need shorts and t-shirts made of breathable fabric. Women should purchase a sports bra to reduce breast injuries and pain caused by running. Bras should be made of tight, durable fabric, which should fit the breasts close to the body with non-slip, non-stretch straps and next to the skin.

■ Check your health status.

Check, download and fill out the PAR-Q (Physical Activity Readiness Questionnaire) prepared by the American College of Sports Medicine. If the answer to any of the questions is yes, it would be appropriate to consult your doctor for further evaluation.

Almost every beginner runner says that they don’t like running. After running the first 100 meters. I know the reason. This is because you are 100 meters at a very high speed. So you get tired very quickly and can’t sleep. Start simple and slow for a fast run. Knowing that beginners need to cut back, I prepared a detailed plan. You lose weight by using it

You can choose to run backwards.