Research has repeatedly proven that regular exercise helps to prevent and improve heart disease. The only risk factors are doing too much too soon, placing a strain on your heart and circulatory system which it isn’t ready for, or displacing an atheroma (clot or plaque) which may travel to a smaller artery and cause a blockage. Hence, it is essential that you check with your doctor before beginning running. Once you have the go ahead to exercise, a walking program similar to the one outlined above may be an appropriate starting point. Depending upon your current fitness level, you may begin with either pre-run program 1 or 2.

Monitoring your heart rate
You may want to invest in a heart rate monitor – as well as measuring your fitness parameters such as recovery rate, resting pulse, and average and maximum heart rate during exercise, it will also help you to exercise in a safe and effective heart rate training zone and may give you some piece of mind as you can monitor your cardiac activity. If you have elevated blood pressure or high cholesterol levels, you should still check your exercise plans with your doctor before you begin, but regular running or run-walk sessions are likely to reduce your blood pressure and cholesterol levels with no detrimental effects upon your health.

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