If you are looking to get fit and healthy, then taking up running is probably one of the most fun and efficient ways to go about it, but being a new runner is not always easy. That’s why I’ve put together some top tips to help all of you new runners get a head start.

1. Choose the right shoes

One of the most important things you can do as a new runner is to choose the right running shoes. These should be shoes that fit well, support your feet effectively and feel comfortable to move around in. If you have a condition like flat feet, then you might also need orthotics from CWG Footcare to ensure that your shoes are supportive enough when running, so be sure to take that into account when getting your running gear ready.

2. Find a safe route

When you’re new to running, you will be really focusing on what you are doing, so it is important you start off in safe surroundings where you can get lost in the run without worrying. Local nature trails and parks are good because there is no traffic to worry about, no unexpected bends to navigate, and usually plenty of people milling around too.

3. Always stretch first

If you’re going to run, then you need to warm up first. If you do not do some basic stretches before you head off, then you will be at a much greater risk of pulling a muscle or worse, so although you might be tempted to skip the stretches, you really really shouldn’t.

4. Take it easy

It can be tempting to give it your all and run as far and as fast as you can when you are new to running but it is probably not a good idea to do so, not if you value your health. If you try to do too much too soon, you will increase your chance of injury, get lots of aches and pains and potentially give up altogether. It is so much better to start slow, run a short distance and add a little time on to your runs each week until you are running as far as you like at a pace you are happy with. Remember the hare and the tortoise.

5. Wear a good sports bra

If you’re a woman, then one thing that will really help you to get into the swing of things and find running enjoyable, rather than uncomfortable is investing in a really good sports bra that offers a high level of support and shock absorption.

6. Rest

When you start out you should not run every day but every other day or even every third day, until your body gets used to it. Bodies need time to heal and recover from exercise, especially when they are new to it, so running too often will not do you any favors.

Now, all that remains is to lace up your sneakers, get out there and get running!