Running and endurance
Athletics
Run, jump and throw at a track.
- Hardintensity
- ~560kcal per hour
- Low costbudget
- Highimpact
Is athletics right for you?
Run, jump and throw at a track. It is a hard-intensity, high impact activity that you can do outdoors, in a group. Expect to burn around 560 calories an hour, based on a 70 kg person.
Takes some practice. Expect to spend up to about £20 a month.
Why try athletics
- Improves fitness. It raises your heart rate and builds stamina.
- Builds strength. It works your muscles hard enough to make you stronger over time.
- Teaches a skill. There is always something new to learn, which keeps it interesting.
How to start athletics
Try a session at your local athletics club.
Get the basics: trainers. Borrow or hire before you buy.
Join a beginners' session or go with someone who can show you the basics.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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The perfect long-distance goal for keen runners.
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26.2 miles of grit, training and celebration.
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Treadmill running
Run whatever the weather, at a pace you control.
Not sure athletics is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.