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Make 2012 the year you commit to getting fit

If, like countless others, you vowed on December 31 to make 2012 the year you really would get fit, it’s easy to start your health campaign with enthusiasm. Sticking to your resolution as the weeks roll by is a lot harder.

However, this is set to be a year of sporting spectacle, with Euro 2012 kicking off in Poland and the Ukraine and, of course, the London Olympics this summer. So as well as watching events on TV, you could use them to take inspiration from some of the world’s top athletes.

If the thought of pounding a treadmill in close proximity to your fellow exercisers in overheated, overcrowded gyms doesn’t appeal, especially if you spend most of your time inside anyway, you don’t have to exercise that way! And you don’t need to spend the colder months on your couch. The relatively mild winter and great British countryside make it possible to adopt a fitness routine which you can complete outside, all year round.

There are a few things to bear in mind before you begin. Start with a safe, structured programme, with realistic goals, especially if you are new to exercise.

One of the reasons why many people fail at running, for example, is because they don’t know where to begin, and just try and run as far and as fast as possible. For your first session you should do no more than 20 minutes of jogging and walking for alternate minutes, and as your stamina and strength build you can make your runs longer and tackle tougher terrain.

It’s even more important than usual to be sensible when the elements are against you: you may want to not go out on the very coldest day of the year, for example, or if there is snow or ice on the ground, or a strong headwind. If you’re taking up running or serious walking, of course you’ll need the right shoes, or waterproof boots for hikers. Other essentials include wicking T-shirts which move sweat away from your skin to the fabric’s outer surface. You should also wear three layers, including a quick-drying base layer, a middle layer for warmth (fleece is an ideal fabric for this), and a third light one to ensure you’ll be seen, and to keep off the wind.

If you’re running or walking on high ground, waterproof jackets are essential, and, in cold or wet weather, they make it much easier to face whatever the British weather throws at you. For urban running, you may prefer something highly breathable and showerproof over a fully waterproof version. Look for one with plenty of vents built into it, and a slim cut that allows you to move freely. A light mesh lining can also help make the jacket feel less clingy.

Pay attention to warmth, safety and injury prevention as your top priorities, and you’ll be all kitted out to enjoy exercising in comfort this winter. By the time the Olympics and Euro 2012 roll round, you should have reached peak fitness!