Get set go! A guide to stay on the fitness track

Here is a head-to-heels guide on how to get going, keep moving and stay on the fitness track.

With the weather getting cooler, the running season is hotting up.

If you don't run, this is a great time to start. Apart from making you fitter, healthier and happier, it allows you to party harder without the guilt of piling on calories.

The first thing to do is set yourself a goal, whatever it may be. Running is personal, you're doing it for yourself, so you need to have your very own goal.

Marathoner Rahul Verghese, 54, (in red T-shirt, at centre) trains runners at Leisure Valley Park in Gurgaon. His company, Living and Running, covers various aspects of running, including nutrition

Goals vary with each runner and usually include weight loss (people have lost more than 10 kg in less than 4 months); feeling fit; lowering cholesterol, blood sugar and blood pressure; running one km non-stop; feeling energised; participating in the next 5-km run in your town; or simply taking out time for yourself !

Next, find someone with a similar goal so that you can push each other out of the door each morning.

Now you're all set to get started.

On your mark
A 5 km raceis a great way to focus on speed training and building speed for longer runs. It takes up less time and requires some focus on strength training and flexibility while building cardiovascular capabilities.

A 10 km raceis a great way to push yourself to the max as you build endurance while staying focused on maintaining your 5-km race speed.

Injuries to watch out for: