Now’s a great time to get out of the gym, or off the couch and get outside! Running is an easy way to get fit, so here are our tips for beginners from Rob Currie of Aberdeen Grammar Rugby.

> Warm up with some walking and do some squats, lunges, and calf raises.

> Start with a mixture of brisk walking and jogging a couple of times a week. Take a stopwatch and jog for a minute followed by a minute of walking. Aim for 16 minutes, then build it up with longer runs.

> Run on paths and in parks rather than pavements to reduce the stress on your joints.

> Use apps like Endomondo and mapmyrun to map your routes and track progress.

> Join your gym’s jogging club or find a group at jogScotland.

> Always stretch your calves, quads, and hamstrings at the end of your run.

Good luck and enjoy the spring and summer getting into the best shape of your life!

Show Comments ↓