Going for a run doesn't have to include sprinting and panting. "People get into a running program and get too aggressive and lose out on the benefits." You should be able to carry a conversation while running and you should go out on alternating days. On days off, go for a brisk walk. Cross-training builds endurance and adds variety.

To start, follow this program:

Before each run, stretch your hamstrings, lower back, quads and calf muscles.

Take a brisk walk to warm up the muscles and do some light jogging.

Reverse the sequence at the end of your run.

Week 1: On three days of the week: Run for one minute, then walk briskly for one minute. Repeat the sequence six times.

Week 2: On three days of the week: Run for two minutes, then walk briskly for one minute. Repeat the sequence six times.

Weeks 3 to 10: On three days of the week: Continue to add one minute of running each week, so that by Week 10 you are running for 10 minutes, briskly walking for one minute and repeating the sequence six times.

Now mix things up. Turn one of your sessions into a long run by adding an extra 10-minute run/one-minute walk combination. But, if you'd like to keep your long run at an hour, run for 20 minutes cut out the walking on the other two days and increase the duration of these runs by 10 per cent each week, to 30 minutes. Use one of the two shorter-run days to improve your cardio by running at your anaerobic threshold (85 to 90 per cent of your maximum heart rate) and the other day as a recovery run by taking it slow and by taking in some hills.

You should see a huge improvement in your overall fitness after four to eight weeks. But don't step on the scale. Exercise builds muscle, which weighs more than fat.