Keen to start running but not sure where to begin? It can be daunting to pick up the pace when you aren't used to it, but we're here to help you figure it out! Here are some tips to get started.

Why is running good for you?

A form of cardiovascular exercise, running gets your heart pumping and your lungs working which can help improve your fitness, assist with weight management and reduce your risk of a range of health issues including cardiovascular disease, high blood pressure, Type-2 diabetes, and certain types of cancer.

It's also great as you can do it pretty much any time, anywhere, and it's free!

Have the right gear

It's not necessary to have expensive gear, but if you're serious about running on a regular basis it's a good idea to invest in some new 'equipment' to help with your running. More specifically, we're talking about running shoes. If you think about the impact on your feet when you go for a run - especially if you're running on hard surfaces like concrete or uneven surfaces such as a forest trail - having a decent pair of running shoes may help with shock absorption, reducing your risk of injury.

If possible have shoes fitted properly for sizing, foot width, arch height and comfort. The soles of your running shoes shouldn't have too much wear and tear, and have decent tread otherwise they may not be providing the cushioning they should, and could potentially be dangerous if you end up running on slippery surfaces or out in the rain.

Other things you might consider:

• A decent high impact sports bra - running, especially for long periods of time, can get very uncomfortable if you aren't feeling adequately supported!
• A lightweight rain jacket or windbreaker - if you're planning on running outdoors, wearing heavy jackets or braving the elements in winter time may put you off. If you have good wet/cold weather gear you're more likely to stick to it.
• A fitness tracker - if technology is your jam it can be interesting to know your distance covered, what your heart rate did, how many steps you took or a range of other stats. Plus some trackers allow you to compete against others which can be a big motivator.
• Music - if you like to listen to music while you're running, you might like to look into headphones or earbuds and a music player. Remember you will need to tote it around with you so a phone or music player without a carry pouch or similar may become annoying after several kilometers (also important to note; if you're running outdoors with music, be aware of what's going on around you such as cars backing out of driveways).
• High vis/reflective gear - if you're road running or planning to run at night, it's a good idea to have some sort of reflective clothing to stay as visible as possible for car drivers.

Start with a brisk walk

Whether you're working on your running technique on a treadmill or outdoors, it could be a good starting point simply to pick up the pace of your walk if it's something you haven't already tried doing so.

Start off with a regular walking pace to get your joints and muscles warmed up, then begin walking more briskly and try to hold the pace.

Combine running and walking

You don't need to commit to running the whole way - you can build your way up to it! Pick a distance - whether it's a set number of kilometres or a walk around the block. You might choose to walk for a set amount of time/distance, then run for a set amount of time/distance and continue to alternate - a similar example to this is road running where you run to one lamppost then walk to the next. Or you might like to run for as long as you can, then walk until you've caught your breath and pick up the pace again.

It could also be a good idea to use a timer or stopwatch and see how long it takes you to complete the distance, then try to beat your personal best each time you give it another go. Progress may be as small as seconds of improvement, but it all counts (just think of Olympic runners and how they try to shave milliseconds off their personal bests!).

Find a buddy

Social exercise can be incredibly motivating. If you don't feel up to it one day, a buddy can lift you up and keep you going. This is even more true if you are training for a running event.

The exception to this is if you prefer running on your own; some people find it quite meditative or like to listen to music, and running with others doesn't work so much in those cases!

Consider mixing it up

Always running in the same place? For some people that's enough, for others it may get boring. If you fall into the latter category, try adding some variety into your running routine.

Try different routes, run along the seaside, run through a forest trail, use the incline button on the treadmill, vary your speeds, run in a hilly area, do a steep uphill run, run barefoot on the beach, take your dog (or a friends' or neighbours' dog if you don't have one!).

Another great way of keeping motivated is to find a running event you would like to do and aim for it. It could be in a few weeks, it could be a year away; doesn't matter. It will give you a distance, time frame and trail type to train for.

A good tester to ease you into running events would be a 5 kilometer fun run, as walking is usually an option. You can go with intentions of running, but if you need to walk for whatever reason it's more about simply giving it a go and completing the event.

Look after yourself

As running is such a repetitive pattern of movement that can be taxing on the lower body, it's a good idea to invest some time in self-care to counter that. Use a foam roller to ease out tight muscles, allow time for a warmup and decent cooldown stretch at the beginning and end of your run, plan for recovery time, do a yoga class, and if you get any injuries check in with a physiotherapist.

It can also be beneficial to get a fitness professional or running coach to create a strength training programme for you specifically to work on the muscles and movements associated with running.

Doing these things will help reduce your risk of injury which will keep you running in the long term.

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