Health risks at the gym

Having been inspired to run next year's 10k in my home town, my thoughts are turning to my cardiovascular fitness. It's not great. And my opportunities for running are limited to the late evening due to my family. So I've found a late-opening gym nearby, with treadmills. I can manage indoor running as long as I'm listening to music at the same time (fast music, of course).

But what risks may I face at the gym?

Couch to 5k for the New Year?

At this time of year, the temptation to make a new start is strong.

Research shows that our best chance of success comes from selecting a goal that is challenging, valuable, measurable, and specific, with a set deadline.

One frequent New Year's resolution is to exercise more, and a popular method is the "couch to 5k" plan, that outlines how to go from absolute beginner to being able to run five kilometres, in nine weeks. It was created by Josh Clark, a novice runner who wanted to help his mum start running.

"Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit," says the Couch to 5k NHS website.

Marathon app to make a race-long video

A new app for marathon runners will be put to the test this weekend.

The app aims to create video films of individual runners' race - using videos collected by thousands of spectators.

It is going to be trialled this weekend at the Robin Hood Marathon and Half-Marathon in Nottingham, held on Sunday 28 September.

Heart boosted by training at any age

I read with interest this week that the benefits of endurance exercise can be felt no matter how young or old you are. Adults who start running or cycling past the age of 40 feel the same health effects as those who start before 30, new research says.

I'm glad to hear that. Although I've exercised sporadically since leaving school, I wouldn't say it's ever reached the level of 'consistent', so now I know I haven't left it too late if I did want to give my fitness a boost.

The ups and downs of running

I've managed an average of three or so runs a week lately, which I'm fairly pleased with, but I've found my performance varies widely between runs. This could be due to things like the food and drink I've had that day, or how tiring my day's been (I run in the evenings).

But I thought, in case it might help, I'd read up about the best running technique. Performance Director of the Running School, Mike Antoniades, was asked by the BBC website for his top tips.

Running for fitness - and charity

Having been a fairly keen runner before becoming a parent, I'd always hoped to get back into it one day. But until recently, I lacked the mental or physical energy to do so. However, over a few drinks with a friend I was persuaded to enter a local 10 kilometre race. Frighteningly it's only eight weeks away! I've managed a total of three runs in the last fortnight, and discovered I can only go more than about 200 metres if on a downhill slope. Oh dear.

Still I'm sure I'll stagger to the end somehow, perhaps using a very quick walk. And with any luck the excitement of the occasion will help. 

I've also discovered that the Women's Running 10k Race Series holds an event in my city. This is the second year of the series, organised by the UK magazine Women's Running. This year there will be ten races across England, Wales and Scotland. Its official charity partner for 2014 is the breast cancer charity, Breakthrough Breast Cancer, so the organisers are encouraging runners to raise money for them.