Tag: beginners

How to Start Orienteering and Learn to Love It

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Female orienteer running from control

I’ve written before on why I believe orienteering is the best sport ever. But I will admit that it’s not necessarily the easiest sport to get into, particularly as an adult. It takes a bit of perseverance and a willingness to get lost (a lot). But as someone who has spent a good hundred or so hours of her life wandering lost around forests, moorlands and country parks, let me tell you this: it is worth it. So for those of you who are keen to try this awesome sport (and who wouldn’t be?), here are some practical tips on how to start orienteering and learn to love it.

Ditch Your Ego and Start Small

If you start orienteering as an adult, you’re likely to already be a runner. (You don’t have to be a runner, but most orienteers are.) Which means that orienteering can be frustrating because the best thing you can do to improve when you’re starting out is NOT RUN.

I know, it’s counter-intuitive, right? Orienteering is a race, which means you want to get around as fast as possible. My (now) husband made this mistake on one of his first events and ran 1 km past his control before he realized his error.

Think of it as an apprenticeship. If you take it slowly and learn some basic skills, your running ability will help you quickly improve. If you’re determined to run every step of the way, you’ll quickly get frustrated and probably quit.

Orienteering courses are typically colour-coded. If you’re a total beginner, I’d recommend starting with an orange course. Yes, you may be the only adult surrounded by kids, but swallow your pride, this is just your first small step into the world of orienteering. If you’re already confident with a map and compass then you may be fine starting with a light green course, particularly if it’s an ‘easy’ area (such as parkland or urban woods).

Try Urban Orienteering

Urban, or street, orienteering events are a great way to start orienteering. In fact, they’re becoming so popular that many orienteers are choosing to run at urban orienteering events instead of ‘proper’ events. Personally, one of the things I love about orienteering is the opportunity to get out of towns and cities and run on different terrains, but each to their own!

For newbies to orienteering, urban events are ideal because the navigation is straightforward and the map is usually simpler to understand. Although there won’t be any road names, roads and buildings are clearly marked, along with other distinctive features such as trees, hedges and walls. Street orienteering events used to be purely local training events run during winter evenings, but they’ve become so popular that there are urban events every weekend around the country. You can find a list of upcoming UK events on the British Orienteering Federation (BOF) website. (If you don’t live in the UK, check your own orienteering federation’s website.)

Get Free Training

I’ll let you in on a secret. Orienteers LOVE introducing other people to the sport. Which means there are tons of opportunities to get help with the basics, learn new skills and get tips from more experienced competitors.

One of the best ways to start is to go to a local event. Sometimes a club will put on an event specifically for people who are new to the sport and there will usually be someone around to show you the ropes. If you’re not sure whether an event is suitable for you, contact your local club in advance. You can also search for events near to you that are suitable for beginners using the BOF events search. (Tip: click the smiley-face icon to filter for events that are suitable for newcomers.)

If you join your local club, you may have access to more free training opportunities. Many clubs offer local coaching sessions or an annual club weekend away to test out your navigation on technical terrain.

Make Some Orienteering Friends

Orienteering is a deceptively social sport. Although you run around your course on your own, there is nothing a bunch of orienteers love more than analysing and comparing their experiences on the course, whether they were good or bad.

Joining your local club is the best way to make orienteering friends. Many clubs hold post-training socials (usually in a pub) where you can rehydrate (ahem) and get five different views on the optimum route choice to number eight. At the big events, each club has its own club tent where you can gather before or after your run, cheer on your fellow competitors and moan about the bramble patch you got caught in.

Another great way to make friends is to volunteer to help out. Orienteering events are all run by volunteers – you don’t need to be an experienced orienteer to help. Some jobs are more menial than others (I’ve done my fair share of marshalling in the rain and pushing cars out of muddy fields), but all are vital to delivering a successful event. It will also earn you a lot of brownie points (which you can trade in by asking for tips to improve your navigation) and often free entry to events.

Go to some of the bigger events

Once you’ve honed your skills and are reasonably confident about navigating in different types of terrain, it’s time to hit the big time. Unlike many sports, anyone of any ability can compete at regional and national events, including the British Championships. (Although for some of them you will need to join BOF – it costs a bargainous £10 a year and you can normally sign up when you join your local club.)

At larger competitions, courses are based on age classes. If you’re an adult, you’ll be competing at the highest technical difficulty possible in the terrain. If you’re not that confident about your abilities, then you may want to enter a colour-coded course instead. If your orienteering experience to date has been urban and local parks, then I’d suggest you may want to go for the light green rather than the green course as these events will be more technical than what you’re used to. You want to enjoy the experience after all!

There are two reasons why I love big orienteering events: the areas and the atmosphere. You get to run on some of the best orienteering areas in the country – places that you’d never normally be able to go. And the atmosphere of a big event, particularly where the finish is located in the main assembly area, is brilliant. Even when it rains.

Are you convinced? If you’re in the UK and are keen to find out more, the British Orienteering website has everything you need to know including a list of local clubs and events. If you live elsewhere, it’s likely your country will have its own orienteering federation with information on how you can get involved. And if you liked this post, don’t forget to share it with your friends and check out my article on 10 Reasons Why Orienteering is the Best Sport Ever.

The 10 Best Tips to Smash Your First 10K Race

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10-tips-first-10k-race

There’s a reason ten kilometres is the most popular race distance. For new runners, it’s achievable but challenging and for more experienced runners, it’s a chance to show off speed and strength.

But if you’ve just completed your first 5K run, then a 10K race may feel like a long way off. You may be thinking that the 5K run felt hard enough; that there’s no way you could have done two loops of that course – it was tough enough just walking back to the car afterwards.

But, let me let you in on a secret. Everyone feels like that at the end of a tough race, whatever the distance. I swore after doing my first half-marathon, that I could never run further than that. And admittedly, I still haven’t got round to running a ‘proper’ marathon, but last year I did run an ultra-marathon. And yes, I was adamant at the end of THAT that I couldn’t run another step. But I know that if that half-marathon had been 15 miles rather than 13.1, or the ultra 45 miles rather than 41, I would still have made it to the finish line.

This is the secret to the mental game of running. Whatever distance you are there to do, you can do. If you’ve done the right preparation, you just need to keep that distance and the finish line in mind, and with a bit of grit and determination, you will get there. So if, as you’re proudly clutch your 5K medal and hug your supporters, there’s a tiny little voice inside of you saying ‘but what if I could run 10k?’, I am here to tell you that you can. However much it feels an impossible challenge at this moment in time.

Mental toughness aside, as with any race, the right preparation is key. I’ve pulled together ten top tips to give you the best chance of achieving the result you deserve on race day.

1. Give yourself enough time to prepare

Doubling your distance doesn’t happen overnight. Leave yourself plenty of time to build up your training gradually before race day. This ten-week training plan may provide a useful guide to the rate at which you may want to increase your training. Remember – you can adapt it to suit your target time.

2. Don’t over train

Aside from doing no training at all, probably the worst thing you can do is over train. If you’re pushing your body hard, it needs recovery time. This is as true if you’re a beginner runner as it is for an Olympic athlete, though your tolerance for training will be quite different.

Make sure you schedule in rest days each week and prioritise rest time as much as you prioritise training. Rest activities may involve going to bed earlier, having a hot, relaxing soak in the bath or spending an evening watching Netflix (yes, you can quote me on that).

3. Include some strength and flexibility training

As you’re pushing up the distance, strength and flexibility training becomes more important to keep yourself supple and avoid injury. This set of basic strength exercises don’t require any special equipment and at least one can be done in front of the telly. 🙂

Evidence shows that increasing your flexibility can improve your running performance without adding extra miles. Incorporate these exercises designed to improve your range of motion, into your running routine and you should soon notice a difference.

4. Add in speed work

You may be thinking this is starting to sound a bit too hard-core, but remember – everything is relative. Your speed work is not going to be the same as Mo Farrah’s speed work. It just means having a session a week where you run or jog faster for shorter periods of time.

Speed work gets your body used to running at different speeds. Over time, it will make you faster and fitter – whatever pace you run at. Have a look at this post on speedwork for beginners for some suggested sessions (hint: if you’ve never done any speedwork before, I’d start with the 5K sessions and build up to the 10K).

5. Invest in a foam roller

It may not look like much, but this humble piece of kit can help prevent injury and improve recovery. I’m not going to lie, it’s not always the most comfortable exercise, but stick with it. If you’ve no idea where to start, there’s a good article here with some basic exercises.

6. Get to the race in plenty of time

Last weekend, I turned up at a race with just enough time to nip to the toilet and get ready before heading to the start. I wasn’t anticipating a half-hour queue for the loo. After that, getting ready was a bit of a rush and needless to say, I wasn’t in a very relaxed frame of mind when I got to the start!

Don’t make my mistake: leave yourself plenty of time to get to the race (taking account of traffic) and get ready. There are often long queues for the toilets so take this into account! That way you’ll get to the start physically and mentally prepared for the race ahead.

7. Stay relaxed and positive

Stay relaxed. Easier said than done, right? But remember, you’ve done all the hard work in preparing for the race – all you have to do is keep putting one foot in front of the other until you reach the finish line.

For some people, listening to music helps them relax and focus ahead of a race. (Though be aware that many races now ban headphones during the race itself.) For others, having a friend along to keep them company is a better way to keep their spirits up.

8. Warm up properly

I know, warming up is the number one rule of running without injury. You don’t need me to tell you that. If you’ve got all the way to race day injury-free, then I imagine you’ve been doing a good job of warming up for your training runs. So don’t go and blow it on race day. Yes, it’s hard to warm up when you’re outside the comfort of your own home. And yes, it’s even harder to stay warm when packing into a pen with a hundred of other runners, all impatiently waiting for the start of the race.

But even a short warm up will help prepare your body physically for the race ahead. A gentle jog from the car park (or the train station) to the start of the race will help warm you up. Once you’re in the designated start area, keep your arms and legs moving, even if you have to do a bit of jogging on the spot to stay warm!

9. Set off steadily

If you’re in a big race, you may not get much choice about this! The crowd-shuffle at the beginning can continue well past the official start line. But even so, resist the temptation to start off fast. It’s hard when you’re feeling excited and raring to go, but you’ll feel the benefit of a slow start later on in the race.

Practice this in training. Time yourself for the first half of your run, then reset the clock for the second half. Your aim is to complete the second half in a faster time.

10. Give it your all

By the time you get to the nine-kilometer mark, you’re going to be feeling pretty tired. Your legs are screaming at you to give them a break, and getting oxygen into your body feels much harder than it did eight kilometers ago.

But you’re nearly there! Nothing can stop you now. So if you’ve been going slow and steady up to this point, now is the time to give it your all. Hear the cheers of the crowds lining the approach to the finish? They’re cheering for you. See the banner up ahead with that beautiful six-letter word emblazoned across it? That is your finish line. Run for it with everything you have left. Then congratulate yourself on having smashed your first 10K race.

And as you hang your 10K medal proudly alongside your 5K medal, you may think that was as far as you could possibly go. And for that run, it was. As for the next race? Well, that’s for another day.

Enjoyed this article? You may like my other posts on How to Start Running, Stick With It and Enjoy It and How to Train for Your First Ultramarathon.

How to Kit Yourself Out for Climbing for Under £100

by  on  in Climbing • 0 Comments
climbing-kit-100-quid

You don’t need much gear to start climbing and if you’re cunning with your shopping you could bag everything you need for £100

Having invested thousands of pounds in climbing kit over the years, I can attest to the fact that it can be an expensive sport. But if you’re just starting out, it doesn’t need to be. In fact, it’s quite possible to buy the basic kit you need for climbing for under £100. Don’t believe me? Here’s how.

Basic rock climbing equipment

If you’re new to climbing, it’s likely that you’ll mostly be climbing at your local wall. Most walls will have equipment you can hire to use in the centre, but if you’re serious about climbing, the first pieces of kit you’ll need are shoes, a chalk-bag and chalk.

Climbing shoes

There’s this whole myth that climbing shoes should be painfully tight, so you can really stay in touch with the rock. Y’know. Man. Let me set one thing straight: if your climbing shoes are too tight they will hurt and that will stop you enjoying your climbing (unless you have some kind of sadomasacistic climbing thing going on). However, it’s also true that shoes do stretch and mould themselves to your feet. This is more likely with leather shoes than synthetic, and not at all likely if your climbing shoes live in the cupboard because they are just too painful to put on.

My best tip for choosing your first pair of climbing shoes? Pick something that’s snug but comfortable. Yes, they will be tighter than your sloppy trainers, but you should be able to put them on and stand on small holds without descending into whimpers of pain. Check they don’t rub at the back or dig into your heel and that they’re wide or narrow enough to accommodate your foot snugly.

Also bear in mind that the really cool looking, down-toed shoes such as the La Sportiva Futuras (which are indeed a thing of beauty) are designed with experienced climbers in mind. Climbers whose feet have been accustomed, through many years of wearing pointy shoes, to point downwards. Your feet have probably not reached this stage. They also tend to have thinner rubber, ‘cos high-level climbers have pretty good footwork (allegedly) and can dab their foot on the right hold first time. If you choose (against the friendly shop assistant’s advice) to go with a pair of performance shoes, you’re going to start off a very expensive shoe habit.

As you progress in your climbing career, you’ll get to know what style and brand of shoe suits your foot best. And let me tell you this; there’s nothing like the satisfaction of a perfect-fitting climbing shoe. Ahhhh.

Top picks:

Chalk bag and chalk

Old-skool climbers may tell you that chalk is completely unnecessary and back in t’ day, they just use to spit on t’ hands and get on with it. Personally, I think ninety-nine percent of climbers use it for a reason. It helps dry your hands out and prevents your sweaty fingers slipping off sweaty holds.

It’s pretty easy to get hold of a cheap chalk bag in any shop sale, or you can buy a full-price one for about a tenner. Or if your budget’s really stretched, why not get creative and make your own? A piece of accessory cord is a good belt substitute and a chalk ball will only set you back a couple of quid.

Top picks:

Harness and belay device

Though you could quite happily spend a lifetime bouldering, if you want to progress to roped climbing you’ll want to invest in a harness. Harnesses range from super lightweight Alpine-style harnesses to well-padded styles with plenty of gear loops. I’d definitely advise you to try before you buy – most outdoor shops will have a rope somewhere for you to dangle from.

If you’re looking online, don’t make the mistake of just going for the cheapest option. Although Alpine-style harnesses tend to sit at the lower end of the price spectrum, this is for a reason. They’re designed to be worn over several layers of clothing when mountaineering. (Note: hanging on a rope is considered rather bad form in mountaineering.) With the lack of padding, if you’re dangling on a rope for any length of time, it’s likely to be an uncomfortable experience.

When it comes to belay devices you’ll be looking at either an assisted braking device, such as the GriGri 2 or a more traditional, ‘tuber’ style device. Although it’s becoming common for people to learn to belay at climbing walls using an assisted braking device, these are a) more expensive, and b) less versatile that the humble tuber. The Black Diamond ATC XP (£16.99) and DMM bug (£11.50) are both popular devices.

Top picks:

Where to buy cheap climbing gear

Your local climbing wall shop is a good place to start. They typically have a range of gear available and will certainly stock essential kit for new climbers. Climbing walls sometimes sell off their old hire shoes for super-cheap prices, but unless you’re really desperate I’d steer clear; they’re likely to be pretty battered and worn out.

Climbing shops often sell hugely discounted gear at various times of year. Keep your eye out and it’s easy to snap up a bargain. Rock + Run are one of my favourites – at the time of writing (February 2017) you can get a pair of Edelrid Tempest shoes, Edelrid Smith Climbing Harness, Wild Country belay device, Red Chilli chalk bag and a chalk ball for just £67.

If you’re taking this approach, it’s definitely worth taking some time to try on different shoes and harnesses so you know what size you are in which brands. Also, when you can afford it, go back to the shops you tried kit on in and BUY FROM THEM. Seriously – they need your support.

Buying second-hand

I would advise not buying climbing gear which has a safety element (e.g. ropes, harnesses) second-hand unless you know the owner really well and can guarantee it’s in good condition.

However, for other gear, such as shoes and chalk bags looking for second-hand equipment is a good money-saver. Now I’m a bit squeamish about the thought of buying second-hand shoes (thinking of other people’s sweaty feet in them just makes me go ‘ewww’), but it’s not uncommon for someone to buy a pair of climbing shoes online or in a sale and only wear them once or twice before decided they don’t like the fit. Keep an eye out on the noticeboard at your local wall or on the UKC Gear Forum and you may be able to grab yourself a top-quality pair of shoes for a bargain price.

Join a club

Desperate to move onto routes or start climbing outside? Your best bet to learn the ropes (literally) and avoid having to buy any expensive equipment (at least in the short term) is to join a club. Most climbing clubs have members of mixed abilities and you’re more than likely to find an experienced climber who’s willing to take an enthusiastic newbie under their wing.

The other good thing about clubs is that they may have equipment they can loan out to you, or club huts (which tend to be conveniently located in good climbing areas). The Climbers’ Club has eight of the best huts, but you do need to be an experienced outdoor climber to join.

You’ll probably be expected to know how to belay and second a route outside before joining a club. If you’re in any doubt as to your belaying skills, take a course at your local climbing wall or from a qualified instructor to reassure yourself (and potential climbing partners!) that you can catch a fall safely.

Prices correct as of 21st February 2017.

A Beginner’s Guide to Cycle Commuting in London

by  on  in Cycling • 0 Comments
Cycle-commute-London

You don’t need expensive or fancy kit to commute by bike

More people in London are cycling to work than ever before. If you’re in Zone 1 during the morning rush hour, more than thirty percent of vehicles you’ll see on the roads will be bicycles. The investment in cycling infrastructure such as the cycle superhighways may have been controversial, but it’s helping to turn London into the cycling capital of Britain.

But if you’re new to cycling or cycle commuting, London’s roads can still be intimidating. I understand that. When I started commuting by bike I was nervous of cycling on main roads, nervous of cycling in rush hour and most of all, nervous of buses. But once I started, I found cycling to be my favourite method of commuting and a great way to explore parts of the city you may not otherwise see.

If you’ve been thinking about commuting by bike, but are put off by the cost of kit or the state of the roads, don’t be. Here’s a beginner’s guide to cycle commuting in London.

Choose your kit

As a beginner the choice of bikes and cycling gear can be rather overwhelming. But cycling doesn’t have to cost a fortune – it’s perfectly possible to get all the essential kit you need for commuting for under £500. If you’re happy with a second-hand bike, you won’t even need to spend that. In addition to the obvious places to look such as eBay and Gumtree, try specialist websites such as BuyaCycle or Police auctions. There are also lots of bike recycling organisations around the country and your local bike shop may sell second-hand models.

Bikes

Your choice of bike will depend on the type of terrain you encounter on your route to work. For commuting in London, you’re likely to be mainly on roads or tarmac cycle paths so there’s no need for a mountain bike. Many experienced cyclists (and those with a need for speed) chose a road bike with drop handlebars. If you’re a newer rider and not planning on taking up racing anytime soon then I’d recommend a hybrid bike. These tend to be more affordable and allow you to have a more comfortable, upright riding position.

There’s a huge range of styles of hybrid bike from those that are essentially a road bike at heart, to others that are more adapted for off-road riding. If you’re commuting on roads, you’ll probably want to opt for a steed towards the road bike end of the spectrum as the bike will be lighter with thinner tyres. From personal experience, it’s worth investing in a decent pair of puncture-resistant tyres for all-season riding. Trying to change a tyre at the side of the road in the pouring rain is not fun.

If you’re confused by all the different types of bikes available, check out this useful guide to commuter bikes from from Evans Cycles.

Accessories

The topic of cycle helmets is guaranteed to lead to a lively debate if raised in a pub full of cycling commuters. For my part, I would always recommend you wear a helmet when cycling – your head is precious, let’s keep it intact. There’s a huge range of helmets in different shapes and sizes available on the market to suit every head.

Also essential in London is a good bike lock. How much you spend on this will depend on where you park your bike (e.g. if you have secure bike storage at work) and how precious your bike is to you. There’s a comprehensive guide here to help you make the right decision.

When it comes to bike lights, my view is the brighter the better, particularly when it’s dark and wet. If you don’t drive a car it’s easy to assume that drivers will be able to see you. They have big headlights right?

Well yes, but even on a lit road, it is surprisingly difficult to spot a cyclist riding in the rain at night who is wearing dark clothing and has no lights. And I’m a driver who specifically looks out for cyclists. Moral of the story: ALWAYS use lights at night.

Depending how much stuff you need to lug to and from work, you may want to invest in a bike rack or panniers to ease the load on your back. If you’re going for a backpack it’s worth choosing one that’s waterproof or has a rain cover. I use a reflective HUMP cover which keeps me visible and my bag dry – it also has a hand mesh pocket at the back which you can stash an extra light in.

Clothing

You don’t need any specific clothing for cycling. (Though long skirts and dresses are not advised. Been there. Done that. Got the bruises.) That said, if you’re commuting regularly and don’t want to turn up at the office with soggy trousers covered in chain oil, you’ll probably want a separate set of clothes for cycling.

If you have a short commute, you’ll probably be fine in a pair of leggings or fitness tights, but for longer rides, padded shorts or tights will make your ride a lot more comfortable. And in case you were wondering, you do not wear underwear under the shorts. Cycling shorts are a really personal thing – what suits one person doesn’t necessarily suit another – so do your research before shelling out a load of cash.

The other useful piece of kit is a reflective windproof or waterproof jacket. It may not look ‘cool’ but it’ll keep you warm and dry and could save your life (see point above about people cycling in the dark).

Get trained up

If you haven’t cycled for a while or you’re a bit wobbly on a bike, it’s worth booking onto a cycle training course. Even if you’re an experienced cyclist, you may learn some new tips and tricks for cycling in a city. Free cycle skills training is available at different levels in all London boroughs. Some boroughs will even loan you a bike for the training if you don’t have your own.

Choose your route

When I first started cycling to work in London, I chose the most direct route into work. It was along a main road, but it wasn’t a particularly fast road (especially not during rush hour) and there were cycle or bus lanes for part of the route. But after a couple of near misses and one incidence of being knocked off my bike by a careless driver, I started to get a bit more nervous. Although I didn’t commute every day, after a few months I realised I was subconsciously avoiding cycling into work. Making up excuses for why tomorrow wasn’t a ‘good day’ to cycle.

So I started to look for alternative routes into work. I tried following one of the marked cycle routes on designated quiet roads, which was fun but took too long to be practical. I then plugged my details into the TfL Route Planner, which was super useful. It gave me a list of route options, from quickest and most direct, to an easy route which avoided all main roads. I picked the ‘moderate route’ and amended it slightly using one of the free cycle guides Transport for London produce.

I ended up with a route that took me slightly longer to get to work, but was infinitely more enjoyable. I felt safer and more relaxed and began to look forward to my cycling days again. If you’re commuting outside of London, the CycleStreets website has a journey planner covering other parts of the country.

Learn the basics of bike maintenance

Now don’t panic, I’m talking about the BASICS of bike maintenance. Stuff that every bike owner should know. This doesn’t involve stripping down your bike or replacing components and doesn’t require fancy tools or special knowledge. It’s about making sure your bike is roadworthy. Sustrans have a useful 11-step checklist which covers basic bike checks and pumping your tyres up. It’s also worth practicing replacing an inner tube or repairing a puncture as there is a bit of a knack to it.

If you’re not sure about anything or want to try your hand at more complex maintenance, YouTube is your friend!

Above all, just get out there and enjoy a commute in the fresh air. It beats playing sardines on the tube any day.

How to start running, stick with it and enjoy it

by  on  in Running • 0 Comments
Man and women jogging across a bridge

Running with a friend is great for motivation

Want to get fit but can’t afford a pricey monthly gym membership? Thought about running, but worried that you’re not cut out for it (and yes, we all get out of breath running for the bus)? If so, you’re not alone.

Let me dispel some common running myths:

  1. You don’t have to be super fit. I mean this is kind of the point – you run to get fit.
  2. You don’t need a fancy heart rate monitor/GPS watch/ iPhone tracking device. Really.
  3. Running is for super skinny people in tight lycra and skimpy vests. If that’s your thinking, then please watch this video.

Why run?

Running can be hard work. You will get out of breath, sweaty and yes, you’ll probably ache a bit afterwards. So why do it?

Well for a start, it’s free! No expensive gym memberships or fitness plans. It’s easy to fit into your life; you can run whenever, wherever you want. If you’re looking to shed a few pounds then it burns more calories per hour than most other sports. But the best benefit? It makes you feel great. Running gets all those happiness-inducing endorphins racing round your body, so chances are, if you head out on your run feeling grumpy and stressed, by the time you get back you’ll be feeling more positive and relaxed.

Raring to go, but not sure where to start? Here are some top tips to start running, stick with it and – most important of all – enjoy it.

Get kitted out

Running is one of the cheapest sports. The one essential item you shouldn’t skimp on is a decent pair of trainers. And yes, I know you can probably get them cheaper on the internet, but I would really recommend going into a specialist running shop for your first pair of trainers. They will look at your foot shape and gait (how you run) and will be able to recommend the right pair of trainers for you. Your joints will thank you for it.

Start slow

If you’ve never run before, please, please don’t set out determined to run for an hour the very first time you lace up your brand shiny-new trainers. It will not happen. You will get ten minutes in, feel like crap and slink off back to your sofa feeling depressed.

The best running motto on starting out is ‘keep it slow’. Which probably means that for your first few outings, you’ll do more walking than running.

A good way to start off is by doing intervals: jogging slowly for one minute, then walking for two to recover. Do ten sets of this and you have a thirty minute workout. If that’s too much for you, then cut the times down – run for thirty seconds and walk for a minute and a half. Remember, your goal at this stage is to build up the time you spend running, not to go as fast as possible. If you’re sprinting the running sections, slow down and jog for longer.

If this is the first exercise you’ve done since leaving school then don’t run every day. Treat your body gently and ease into it. Try to set aside time three days a week and then stick to it.

I’ll let you into a secret. The day after you’ve done your first run you will probably sit on the edge of your bed, (try and) stand up, and wince. The second day may be worse… It’s normal to feel some aching in your muscles after running (or any workout), particularly if you’re not used to it. That’s why stretching after you run is so important (check out this excellent guide to stretching for beginners). But if you start feeling real pain, then stop and go and talk to your doctor.

Set a running goal

The best way to make sure you stick with your new running regime is to book a race. Preferably one where you have to pay – there’s nothing like a bit of financial investment to keep up motivation! It could be a one mile fun-run in the local park or a 5km charity run (such as the popular Race for Life) – it doesn’t matter. The key is that you’ve committed to it.

Run with other people

Running is often seen as a solitary sport, but it doesn’t have to be. Running with a friend is a great way to keep motivation up. It comes back to that commitment thing – if you both agree to meet every Tuesday evening after work then it’s harder to slink off home because it’s too cold/dark/wet.

Running with other people can also be more enjoyable. The ideal running pace, particularly when you’re starting out is one where you can talk whilst you run. You can be catching up on the last gossip and before you know it, your run is over. Workout done.

Can’t persuade a friend to join in? Then find a running group. (No, not that group of runners in matching club vests you see bounding up the hills.) There are hundreds of formal and informal groups focused on helping and supporting beginner runners. Many of them are free and some even offer incentives, such as the Sweatshop Running Community.

Don’t give up

This is the hard part. Particularly when winter comes. However, the key to sticking with your running is actually quite simple:

  1. Persistence
  2. Routine

Schedule your running time into your diary and stick to it. If something comes up that’s really non-negotiable, then reschedule your session. Remember, running can be done anytime, anywhere. Everyone can make excuses. Don’t be one of those people.

Look back at all the progress you’ve made since that first hard and sweaty run. Remember how good you feel after those runs (and how good that cake tasted knowing you’ve deserved it). Then lace up those trainers and head out the door.