Walking, Running and Cycling in a New City

Walking, running and cycling cost little, double as transport and help you learn a new city. This lesson covers how to start from zero with the NHS Couch to 5K plan, how to walk briskly enough to count, and how to stay safe on the road.

Walking that counts

• The NHS describes a brisk walk as about 3 miles an hour, and says you are walking briskly if you can talk but cannot sing.
• The CDC counts brisk walking at 2.5 miles per hour or faster as moderate activity.
• The NHS says a brisk 10-minute daily walk counts towards the 150 minutes recommended for adults.
• Build walking into your day: walk to the shops or campus and take the stairs (NHS).
• Comfortable, supportive shoes that do not cause blisters are enough to start (NHS).

Couch to 5K: from no running to 30 minutes

• The NHS Couch to 5K plan takes 9 weeks, with 3 runs a week and rest days in between.
• Week 1 alternates 1 minute of running with 90 seconds of walking; each week adds a little more running.
• By the end you should be able to run for 30 minutes without stopping.
• You can take longer than 9 weeks, and you can do the runs on a treadmill if it is too hot or dark outside (NHS).
• The free app lets you choose a coach who talks you through each run through your headphones.
• If you are worried about your health, the NHS suggests seeing a GP before you start.

Running kit and routes

• Wear comfortable clothes and running shoes that support your feet, plus a supportive sports bra if you need one (NHS).
• Use an armband or a pocket for your phone so you can hear the coach.
• Check your route on a map before you go; on an out-and-back run, the app's halfway signal tells you when to turn round.
• Stay aware of your surroundings, especially with headphones in, and run with a friend or group when you can (NHS).
• In the dark, choose well-lit routes and wear reflective clothing (NHS).

Cycling safely (UK rules as an example)

• UK Highway Code Rule 59: you should wear a cycle helmet that meets current regulations, is the right size and is securely fastened.
• Rule 59 also advises bright or fluorescent clothing in daylight and reflective clothing or accessories in the dark.
• Rule 60: at night your bike MUST have white front and red rear lights lit, and a red rear reflector.
• Rule 64: you MUST NOT cycle on the pavement; Rule 71: you MUST NOT cross the stop line when the lights are red.
• Rules differ by country (in the UAE, the US and across Europe), so read the local rules before you ride. See the Getting Around module for road safety on foot, bike and e-scooter.

Making it social

• The NHS suggests walking groups to stay motivated and make friends; in the UK, the Ramblers organise group walks for health, leisure and getting around.
• Many universities have running, cycling and hiking clubs that welcome beginners (see the university sport lesson in this module).
• Exploring a new city on foot at the weekend is activity, sightseeing and social time all at once.