You may not realise it but if you are new to running then you’ve a huge advantage over experienced runners.

Those who’ve been training for years have to work really hard to find improvements but if you’re just starting out then following these simple steps will lead to big gains week on week, doing wonders for your running mojo.

TRAINERS

The only essential kit but choosing the right pair can be a bit daunting. Finding the most comfortable pair of trainers for you will help to keep the injuries at bay so make sure you try on lots of pairs and don’t be bullied into buying a certain brand just because the shop assistant says they are right for you, you know your body better than anyone.

COMMITMENT

Improvements will come fast but only if you are consistent. Decide how many times a week you can fit in around your lifestyle and stick to it. In my opinion, a minimum of three runs a week is needed to see those big improvements and keep the motivation up.

TIME ON FEET

There is no point going for a run, sprinting for two minutes and then crawling home exhausted. Running gets easier as you get fitter but this will only happen if you get your heart going for a decent amount of time. Use a run/walk strategy if necessary but make sure you are exercising for a minimum of 30 minutes to get a good aerobic workout.

EATING HABITS

You don’t have to be a saint when it comes to food but it is important that you get a good balance of protein, carbs and healthy fats. Keep the food intake down for at least a couple of hours before your run to avoid stomach issues and consume some protein and carbs as soon as possible afterwards, nothing complicated – a chocolate milkshake will do.

MIXING IT UP

Make your runs a little more interesting by varying your pace and distance across the week. Structured speed sessions aren’t essential early on but make sure you have more than just one gear!