HOW TO GET INTO RUNNING (FROM SOMEONE WHO HATED IT)

Going for a run makes you feel so good. I used to think this was a lie. I was fully in favour of sectioning people who went for a run on Christmas Day (or any day, for that matter).

When I tried to run, I'd be fighting not to be sick before I reached the end of my street. That's not an exaggeration.

When lockdown hit, it started to feel like my muscles were atrophying (okay, that is an exaggeration). We were only allowed out of the house once a day, and a casual walk wasn't making up for the fact that for the other 23 hours of the day I was barely moving. Now was the time to become a runner.

A couple of years later, I love running. You'd be forgiven for thinking all runners are secretly hate it (and themselves), but we truly do love it.

It makes me feel fresh and healthy. It makes me sweat and stretches my muscles. Most importantly for me, it feels like my spine is rearranging itself into a better order (which surprised but delighted my chiropractor).

How can you love running?

1. Get outdoors

Running on a treadmill staring at a wall (or, worse, yourself in a mirror) is truly one of the most soul-destroying things humans have come up with.

So many of the benefits of running come from being outdoors in the fresh air. Whether running outdoors near you means ancient woodland, moorland, beach, suburban estate or inner city, it's better to be outdoors.

2. Do Couch to 5k

I was skeptical. This free app was created by our chronically underfunded NHS, so I wasn't expecting much. Thankfully it was made in partnership with one of our slightly less underfunded organisations, the BBC.

The app works by helping you pace yourself to 5k. It takes you on a series of runs of increasing length and a celebrity voice (you can choose which) comes in over your music to tell you when to walk and when to run.

It sounds silly, but you'll struggle to pace yourself without it. It's why so many new runners make themselves sick or burn themselves out after 1 km.

There's no fancy AI here. You don't need a smartwatch. The app doesn't know how fast or far you're running. It's purely time based: it tells you to walk and to run at certain intervals for increasing periods of time and it's up to you to do as it says. Simplicity is best when you start running.

If you do Couch to 5k and nothing more you will be able to run. This is what will get you able to run 5k without stopping.

3. Wear the right shoes

I wrote about how to avoid over-consumption so I'm definitely not advocating that you go out and buy loads of running products. Besides, you don't want to end up with all the gear and no idea.

Having said that, there are three bits of gear that helped me love running more: running trainers, a sports bra and a sports top.

Anything else should wait until you've been running for a while, so that you know how you like to run and what kit would benefit you. You might never need anything else.

Nothing needs to be expensive or new. Just don't run in flat shoes; it isn't good for you and won't feel good. And make sure your shoes are the right size - usually a size up.

I ran in a cotton top for months so the sports top isn't a must, but once I swapped my old band t-shirt for a Dri-FIT top I couldn't believe I'd been running in such discomfort. Cotton gets damp and heavy when you're running so when you've been running for a few weeks try a sports top if you can afford one.

4. Experiment with different running environments

I love running in flat natural environments, other people love pounding the pavement or attacking a hill.

Most runners will run in any environment once they're into it, but when you're starting out try to find out what suits you best.

Ideas to try include running early in the morning, on trails, on pavements, in the rain, up hills, through woodland, or along the canal.

Experiment with how long before or after a meal you run too. When I started out, I could only run fasted in the mornings, but now I can run any time.

5. Don't share your runs or enter a race

At first your runs will be short and slow. You won't be able to run a 5K straight away.

Some people enjoy sharing runs on Strava but I recommend avoiding it until you're comfortable with running. There's nothing embarrassing about a slow, short run so if it helps you to share your journey then go ahead, but beware of comparing yourself to others or trying to move too fast to catch up with that person you went to school with who runs 18 minute 5ks.

I never share my runs and rarely record them. For me, it doesn't motivate me and usually has the opposite effect. You do you, but be alert and recognise when social media is having a negative impact on your enjoyment of running.

Same with races. They can be incredibly fun experiences and some people love them, but beware of turning running into a chore by trying to stick to a training plan.

6. Run alone

Where you feel safe to do so, try running alone.

Running with someone who's a better runner than you sounds like a good idea but can be frustrating and demotivate you. If it lifts you up and keeps you going then stick with it, but I think all new runners should see how they feel running alone.

When I started running there was no chance of me being able to talk at the same time. If I'd had someone making chitchat I never would've made it to 5K.

7. Go to Park Run

In direct contradiction to the above, try going to a Park Run once you're comfortable with running (or mostly running) a 5k.

Park Run is an organisation that arranges free 5k runs in a park near you every Saturday morning. There are over a thousand locations.

Full disclosure: I hated my first Park Run. I was frustrated that I was at the back and trying to keep up with others put me off my pace and wore me out. I persevered, and now I love it (I've embraced being at the back).

The great thing about Park Run is that there's a pre-determined route and hundreds of other people are running it, meaning there's less need to dodge kids on bikes or dogs off the lead. It's also great to have something to get you out of bed on a Saturday morning, and the vibes are immaculate.

8. Don't focus on distance or length

Getting up to 5k is useful, because lots of group runs (if that's your jam) are 5k, and it's a nice distance - long enough to get the benefits of a run without being overly tiring.

Other than trying to work your way up to a 5k, I'd avoid focusing on trying to reduce your time or increase your distance unless it helps you enjoy running.

If you enjoy it then go for it, but if disappointment at not reaching PBs starts to overshadow the high of finishing a run then it's time to go back to enjoying running for the sake of running.

9. Read Jog On by Bella Mackie

Jog On is a book about how running saved Mackie's life.

As well as espousing the benefits of running, the book teaches us to value running for the sake of running. For the happiness it brings us, not to impress others or win a race or share on Strava.

Mackie also discusses some of the barriers to exercise - including reasons why women and BME communities have lower participation rates, which is eye-opening and supportive if you're wondering why you've gotten to the age you have without discovering how great running can be.

10. Look after yourself

Running should be something that lifts you up, not wears you down. Don't overdo it.

Take breaks and don't run if you're injured. Wear suncream and a hat if it's hot and keep your extremities warm if it's cold. Hydrate in the hours before your run and eat enough to support the exercise you're doing. If running in the midday sun or splashing through cold water don't make your body feel good then avoid them.

Happy running!

I hope these tips help you start to enjoy running! I'd love to know how you got on.