Be smart, why make your own mistakes when you can learn from all the ones we've already made!

Step 1. If you are taking up exercise after a prolonged period of inactivity, it is wise to seek the advice of your doctor (especially if you are over weight or over 40 years old). It may be hard at first but losing weight is the result of a very simple equation - calories in, versus calories out. If you burn more calories than you consume you will lose weight.

Step 2. When taking up running it is essential to visit a specialist running shop, preferably one with a video analysis machine in order to determine your running style. You will fall into one of three categories: over pronator, neutral or supinator. It is extremely important to buy shoes that suit your style, this will save you many problems in the future and will help prevent injuries.

Step 3. Slowly does it. When you first start training alternate periods of walking with periods of running. As you gain fitness try to gradually reduce the amount of time you are walking until you can run steadily from start to finish. If you own a heart rate monitor aim to run at 60-70% of your maximum heart rate. A rudimentary calculation of mhr is, 220 - your age = max heart rate (in beats per minute).

Step 4. Always warm up before a run. A brisk walk will do for now but as you become fitter you should allow more warming up time. Try to stay permanently hydrated - your urine should be almost clear.

Step 5. As you become fitter (which will happen faster than you think) you will need to increase your mileage. Only increase the distance you run by a maximum of 10% per week - this will help to prevent many common injuries. Run on soft surfaces where possible to take some of the impact stress away from your joints.

Step 6. If you run the same distance and speed on each run you will reach a plateau. You will need to vary your speed and distance as you gain fitness in order to progress.

Step 7. To keep motivated try, running with friends or dog, entering a selection of different events, joining a local club, varying your routes or training to music. If your mobile phone has a radio use that, at least you've always got your phone in case of emergencies.

Step 8. If you find you are getting stale your local running club can offer many benefits. Most have social running groups where you can run along and make friends at the same time,they also have faster groups where you make friends first and then fall out with them all when you beat them in training runs!

Step 9. Running can be stressful on your body and active rest is important. Cycling and Swimming are excellent ways to keep active while you give your joints a rest.

Step 10. Rest is vitally important. Sometimes complete rest, sometimes active rest but it is only whilst resting that your body can adapt to the stress of training -thereby becoming fitter. Neglect this at your peril, as you train more, you run the risk of over training which can be very serious in some cases. The condition is affected by other stresses in your life ie.unruly children, other hobbies, heavy physical work or other pressures which can all add up. The first signs are mental ones so if you find youself adopting a 'cant be bothered attitude' or find that the wind is always against you, you always seem to be running uphill or that pot hole in the road is a personal insult, take a break - you need it! Remember training is part of your life not all of your life. 

All of the points above are offered as amateur advice. One or more of us has experience of all of the things above and we can only speak of our own experiences so far. We hope you can take some useful encouragement from this page and fit running into your own life.
Feel free to e-mail us with anything you have done that you feel maybe of use to others and we will pass it on.
Keep an eye on the site for details of informal organised training runs in various locations.
Cheers for now, Steve.