Getting started

2011 Warming up

This is a critical in preparation for exercise. Walk briskly first, and once your muscles are warm then stretch properly.

2 Be good to your body

When possible and when daylight permits, try to run on grass or softer surfaces.

Not only does this put less strain on all your body, helping to protect your joints, but it also allows your body to recover quicker.

3 Don’t go solo

Training by yourself can be tough, so if you are struggling for motivation try to find a friend to run with.

As well as providing variety to your running, it is safer than running alone.

1234 Change gears

Mixing the pace of your runs can add a whole new dimension to your training.

Try increasing the pace of your running between two landmarks as you run; this allows your body to become accustomed to running at a variety of paces.

You can alter the distance between landmarks as well as the pace, adding to the quality of your session.

5 Goal setting

Aim to set yourself realistic goals. This could be running your first mile, or it could be taking part in a 5km race.

Having goals helps provide a focus to your training while giving you a sense of achievement, which is essential for your motivation.

6 Pace yourself

It is important not to run too fast at the start of a race. Learn to pace your running throughout the full distance of the run.

7 Have fun!

Above all, enjoy running and get active. Running is not only great exercise, but it’s your own personal time. There are no distractions or interruptions while you run!