Hi there, Siobhan Rafferty here, and you are listening to Slow Miles, the running show for people who are fairly sure they are not runners. Today's episode is called Thirty Seconds Is A Run, because that is exactly where I want you to start. Not a 5K. Not a mile. Thirty seconds of a gentle jog, then a walk, then again. I will walk you through the plan I give every single person who joins my Tuesday group in Salthill, and I will explain why your lungs will feel like they are on fire and why that is completely fine. Later on, I have a voice note from Dermot in Cork who is worried about running past his local, and I think a lot of you will recognise yourselves in it. Let us get going. You are listening on Witspeak Podcasts.