Going for a run is the perfect way to give your health a boost this Autumn. It's the ultimate free stress-buster and fat-shifter, and it's easy to get started

The joys of jogging include the freedom of the open road, the endorphins released during a good workout and the using up of the adrenalin created in our ever busier, but increasingly more sedentary, lives.

Hundreds of trainer-shod devotees add an extra dimension to its feel-good factor by taking part in sponsored running events for the RNLI. Whether it’s a 5K or a marathon, each runner has their own challenge, their own story, their own reason for running. And, together, they raised £725,000 last year.

Strength and fitness are hugely important to the RNLI. Lifeboat crew members must pass tests every 5 years (or every 2 years for those above the age of 45 on an inshore lifeboat or 55 on an allweather). This includes a 3-minute step test for aerobic fitness, lifting 35kg weights (the equivalent of half the average person), grip strength tests and back strength tests.

For lifeguards, the tests are tougher and more frequent. After all, a lifeguard’s main piece of equipment is him or herself – they rely on their own strength and speed to reach casualties quickly and bring them to safety. Every month, our lifeguards must demonstrate that they can run 200m on firm sand in 40 seconds or less, as well as taking swim tests.

A lifeguard’s fitness level can make the difference between life and death. It might not be a vocation for the rest of us, but we all know the importance of fitness for a long and healthy life. And, running is one of the simplest ways to start exercising regularly. You don’t need to pay gym fees or buy expensive kit; you don’t need to fit it in with anybody else’s diary. You don’t even need to go anywhere special – you just simply step out of the office or your own front door. With a good pair of trainers and a relaxed approach to precipitation, it’s difficult to find an excuse not to go for it!

Peter Joiner (65) is a retired doctor from Lybster in Caithness. He completed this year’s London Marathon in 4 hours 38 minutes, having taken up running just a year before. He raised over £6,000 for the RNLI.

‘I retired from medicine about 18 months ago, I had a bit of a heart scare a few months earlier, and decided on my retirement that the weight was going on a bit too easily.

‘I was never a very sporty person. I started off walking, and eating more sensibly, and then jogging, and then running. It was about 6 months before I could run a mile without stopping. Then my kids said to me: “Well Dad, you’re 65 next year, you should do the marathon!” I was born in London so decided to have a go at the London Marathon.

‘But all the ballot places were full, so I decided to apply for a charity place. I’d been involved in emergency medicine for 30 years, so the RNLI seemed a good choice. I phoned up and got one of their golden charity places.

‘Now, if I was going to take the marathon on properly, I needed a proper regime. I got a book, called something like How to Run a Marathon in a Year, and followed it religiously.

‘It felt really good to complete the marathon, but oddly I was a wee bit cross with myself. I think I’m capable of a 4-hour marathon, and I was confident I could do it, but I couldn’t believe the amount of room 30,000 people take up! And it was a hot day. Although I was disappointed not to meet my target, I enjoyed myself enormously, and I’m planning on doing it again next year.

‘I was unfit, I was overweight, and if I can do it so can you. It’s an easy way to lose the weight and keep it off – you don’t have to be a lunatic about it, just do a little bit and keep it up – and you do feel so much better.

‘My advice to anyone who retires, especially from an active job, is to exercise, whether it’s running, walking or swimming. It’s a health issue, but it also introduces a whole new spectrum of people to your social life. You see other people out jogging, and if you join a running club you meet a lot of like-minded people.

‘Also, there’s nothing like a run for sorting things out in your own mind and giving yourself time to solve problems and clarify things. For example, I’m redesigning a bedroom at the moment, and it’s amazing the ideas I get when out running! But most often I’m thinking about the weather, the birds, people, cars, keeping safe … and crosswords – I’ve figured out the answers to some nasty crossword clues while out jogging!’

Top tips from people who know

‘If you’re a novice runner like me, start small and build up. I ran 10 minutes a day, five times a week for a few weeks and built it up from there. For longer runs, initially, I used my MP3 player and ran for three songs and walked for one (and repeat!). That really helped to build up the distance. I also wrote each run on a wall calendar, so I could see how much I’d done. Visualise yourself having completed the run successfully and look after yourself – eat well and sleep well!’
Vikki Marshall, raised £440 for the RNLI in the BUPA Great Manchester Run 10K.

‘Every step you run in training helps you get fitter and goes towards the challenge, so any little practice helps – chances are once you are out there running you’ll go further than you planned anyway. Write a funny online fundraising page and let people know how hard you are working. I didn’t want to let my sponsors down, and that kept me going.’
Carolyne Berry raised £115 in the RNLI Reindeer Run®.

2011 RNLI Reindeer Run

If you’d like to give your fitness a kick start this Autumn, you could take on an RNLI Reindeer Run. We’ve got 5K and 10K routes, as well as 1K Santa Saunters at selected locations for those who’d prefer something a little less strenuous or to enjoy with the whole family. Register or find out more at rnli.org.uk/reindeer.
(Note: The writer of this piece signed up for a 5K Reindeer Run in 2009, and has since lost 30kg.)

Or, if you’d like to take on the challenge but feel you need a little more time to train, check out rnli.org.uk/events for runs throughout the year and for information on applying for charity places in high profile marathons.

20 November:
Finsbury Park, London
Glamis Castle, Angus
River Lee Country Park, Essex

26 November:
Baggeridge Country Park,
West Midlands

27 November:
Bodelwyddan Castle, Denbighshire
Fota House and Gardens, Cork
Knowsley Safari Park, Merseyside
Moors Valley Country Park, Dorset
University of Stirling
Woburn Abbey,
Bedfordshire

4 December:
Bramham Park,
West Yorkshire
Margam Country Park,
West Glamorgan
Marlay Park, Dublin
Mote Park, Kent