If you have not run before it can be a little daunting setting out on your first jog.

If you are in this situation, we have compiled a list of tips below.  Use this as a guide before pulling on your shoes and heading out for the first time:

1. Buy a good pair of running shoes
You don't have to buy the top of the range, which could set you back several hundred rands. But, it's important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury.

2. Walk before you run
For the first four weeks you should have a 5-15 minute warm-up walk before breaking into a trot, followed by a warm-down stroll.

3. Try to run/walk at least three times a week
You won't really benefit if you do less than this. However, don't run if you're unwell, as this might increase the time you'll take to recover.

4. Try not to run two days in a row for the first two months
Give your muscles and tendons a chance to adapt to running.

5. Focus on time, not distance
Your running programme should be designed to gradually increase the time you spend on your feet, rather than the miles.

6. Try to avoid big increases in time on your feet
If you ran a total of thirty minutes last week, don't increase this by more than ten minutes the following week.

7. Be patient
Don't enter races too soon.  No matter how much your friends pressurise you.  Wait until you can run at least 30 minutes without resting before lining up for that first race.

8. Find a like-minded friend to run with
Some of the greatest friendships have been formed during training runs.

9. Enjoy your running
It's nice to be competitive, but not if the pressures are going to impact on your health and general life style.  Avoid getting into the trap of entering a race every week, come what may, because this is the surest way of becoming injured.

10. Join a running club
The best way to get started is to join a running club like Erewash Valley!  You'll receive loads of encouragement, advice and it's just more fun!