Jump into the world of running with these key steps and tips to avoid injuries, boost your performance, and enjoy every mile from day one.

Repeat this 5-minute interval 4 times: Walk for 1 minute (at a similar speed to the last minute of your warmup) at 0% incline ...

Start running at a pace that feels comfortable for you. Decide on a breathing pattern. You could try inhaling for 3 steps and exhaling for 3 steps, or inhaling for 4 steps and exhaling for 2 steps.