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Whether you prefer to set your own pace or run in a group, there are so many benefits to jogging

34Weights made simple

35Be a slimmersWimmer

36get extremeWith kate & susanna

37take a class With lorraine

39get on your Bike!

What will it do for you? Expect to burn around 100 cals per mile,

plus more if you add in High Intensity

Interval Training to your routine (see the

HIIT workout below). You’ll strengthen

leg muscles and tone your bum, plus

running will boost your mood and help

flush out toxins, so skin is clearer too.

Will it work for you? For real results, schedule sessions

around three times a week. Need a

push? Keep your kit by the door so it’s

always in view, find a friend to be your

run buddy and keep track of your

progress so you stay motivated by

seeing your fitness improve.

Get started…You’ll need a good pair of running

shoes, sturdy bra and clothing you’re

comfortable moving in. Think about

your posture – keep hips forward and

use your legs and arms to power you.

Running made easy

Who does it? This Morning’s Holly Willoughby,

35 (main pic), started jogging to

shape up after the birth of her third

child, while actress Ruth Jones,

49, who was once a size 24, took

part in a 10K challenge to maintain

her new size-16 figure. Feeling

daunted? Start with walking

instead. It worked for comedy

actress Dawn French, 58, to help

maintain her 4st weight loss, while

celeb slimmers Sharon Osbourne,

63, and Denise Welch, 57, both use

it as a way to burn calories, without

putting extra strain on their joints.

W

Light 30 mins Run/WalK, running

for no more than 5 mins in one go.

Your 8-Week traininG plan… Do each set three times a week

Week 1Run 60 secs, WalK 60 secs

(repeat x 6). ReSt 2 mins. Run 60

secs, WalK 60 secs (repeat x 4)

Run 120 secs, WalK 60 secs

(repeat x 6). ReSt 2 mins. Run

120 secs, WalK 60 secs (repeat

x 3). Run 5 mins, WalK 60 secs

(repeat x 3)

Run 5 mins, WalK 60 secs

(repeat x 3). ReSt 2 mins. Run 2

mins, WalK 60 secs (repeat x 3)

Run 6 mins, WalK 60 secs

(repeat x 3). ReSt 2 mins. Run 3

mins, WalK 30 secs (repeat x 2)

Run 8 mins, WalK 60 secs

(repeat x 2). ReSt 2 mins. Run 4

mins, WalK 60 secs (repeat x 2)

Run 12 mins, WalK 60 secs

(repeat x 2)

Run 14 mins, WalK 60 secs

(repeat x 2)

Work harder With hiit sprintsWarm up for 5 mins at a steady pace.

then do 30-second sprints followed

by 90 seconds of walking after each

sprint. Repeat 6-8 times. Cool down

with 5 mins at an easy pace.

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

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don’t Forget...always run at your own pace and if you’re in a group, don’t feel demoralised if you’re slower than others.

Steer clear of energy drinks unless you’re running a marathon, they’re just full of sugar.

left: deep V sports bra, £12, sizes 34B-38d, F&F at tesco Below: adidas adizero Boston Boot, £52.25, wiggle.co.uk

drop four dress sizes like ruth Jones

Walk this way

– follow denise

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