Running for beginners - 5 top tips

Never mind gym fees and crash dieting, one of the best and cheapest ways to get in shape is to simply pull on a pair of running shoes and get those legs moving. The experts at SportsShoes.com have provided us with their five top tips to get started

1. The kit

Your old tennis trainers just won't do! Your running shoes are the most important part of the kit and as no two feet are the same, you need to spend some time in getting this right.

Ideally you should go to a running specialist to get your gait assessed, which will look at the movement of the foot from heel strike to big toe when you are running.

Runners can usually be divided into three main categories and you can test what you are at home by wetting your foot and analysing your footprint. Check out this easy-to-use guide to work out exactly which style will suit your feet.

2. The run

The most common mistake beginner runners make is to run too fast. For weight loss especially, it's better to run slower and longer than fast for a short period of time, so take it easy.

Controlling your pace means it will be easier to build up distance and there is no harm in stopping to walk occasionally - this is all part of the process of becoming a runner.

Try to train three times a week, alternating walking and running in regular intervals, e.g. run 1 min, then walk 1.5 min, eight times. Gradually increase the running up to 30 min over a period of 8 weeks and try not to walk longer than 2 min for each interval. For an example of a beginner running schedule, check out this advice courtesy of Runners World.