How to get up and running

WATCHING the London Marathon on television is a depressing event. Seeing thousands of superfit runners who have just completed the most gruelling endurance test of their lives might just make you reach for another cream cake in shame.

Our dedicated new year resolutions to jog five miles every morning and eat celery for breakfast, lunch and tea are a distant, sobering memory by Aprils race.

But many of these hardened runners were once, like us, scoffing Ferrero Rochers, feet up, watching Paula Radcliffe do the final turn on the Mall.

International marathon runner Marielle Renssen says: Many runners start out as non-exercising, overweight, stressed-out smokers C self conscious and with low confidence. But by setting themselves small goals and keeping going, they can be winners on their own terms, not just in terms of fitness but with raised confidence and self-esteem.

For some, watching lengthy, punishing marathons is a real put-off and they immediately dismiss running and think I could never do that. Well, you dont have to. The beauty of running is that you can enjoy it and get fit by doing as little as a half-hour run three times a week.

And what better excuse to start than setting a target? The Race for Life, held in aid of Cancer Research in different locations across the North-East, is a five kilometre run.

A more hardened marathon runner may turn their nose up, but five kilometres C nearly three miles C is like climbing a mountain for many of us. Even for relatively fit people, simply running one lap of a track without veering off to the side half-way round, wheezing like an asthmatic donkey, is an achievement.

But five kilometres is a good first target to aim for. Even if you cant run the whole thing, it doesnt matter as many people walk it.

Collecting sponsorship is an extra incentive to stick at the fitness regime C and as it is a women-only event, there are fewer reasons to feel self-conscious.

Running is one of the cheapest and easiest forms of exercise C and it doesnt require expensive gym membership or any flashy kit.

Marielle, whose new book is the Complete Running Manual, says: Running C a cardiovascular exercise C makes the body produce its own endorphins C feelgood chemicals which dull pain and put you on a high for several hours afterwards.

Afterwards, youll have a floating feeling of contentment and stress will have vanished.

Former Eternal singer, Kelle Bryan, 32, experienced those benefits first-hand, and is now lined up to run the London Marathon supporting Cancer Research UK. Now a TV presenter and actress, Kelle was diagnosed eight years ago with the life-threatening auto-immune disease lupus, but is now in remission.

She began running last year and says: At one time doctors told me Id be confined to a wheelchair for life. Now I never take my health for granted and I appreciate every day that Im able to get out and train and enjoy myself. Running is a great buzz and gives me energy.

Marielle urges those who are currently trying to maintain regular running: Keep going and persist through the tough days C when you feel like giving up C and youll get hooked. Keep the love affair with running glowing by making sure it stays fun and stimulating C changing routes or maybe running with a partner. Dont let it become a drudge.

So dont let those marathon runners hog the limelight, put your best foot forward and use top tips from Marielle and Kelle.

HOW DO I GET STARTED?

FIRST have a thorough health check with a GP to ensure that there are no health issues youre unaware of.

Tests should include blood pressure and a blood test.

Start walking for an amount of time that feels comfortable C anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, sprinkle one-to-twominute running intervals into your walking.

As time goes on, make the running intervals longer, until you are running for 30 minutes straight. Stretch before and after a run.

Kelle advises: Dont be too ambitious initially, otherwise you may get offputting aches and pains. Its better to build slowly and gradually, and enjoy your achievements, no matter how small. Theyll gradually build and you can amaze yourself.

WHERE DO I RUN?

MARIELLE says: When you start out, try to avoid running on concrete pavements and tarmac roads which will have more of an impact on vulnerable, untrained muscles and bones. Be wary of cambered edges of roads as these will create an imbalance to one side of your body, and can lead to muscle injury.

Choose safe well-lit routes in parks, around school or cycle tracks and keep them varied to avoid boredom and find out if theres a group to run with in your area (this is excellent for motivation and for safety reasons). Never run alone in the dark or at night.

BREATHING TECHNIQUES LEARN to breathe properly. Breathe deeply into your diaphragm from the base of your lungs rather than from your upper chest, which results in shallow breathing. If you open up your chest, you draw more oxygen into your lungs.

Running causes you to breathe harder than usual, so some amount of huffing and puffing is normal. Most of that out-of-breath feeling diminishes as you become fitter.

If you have to, slow down or take walking breaks. If breathlessness persists, ask your doctor about the possibility that you may have asthma.

Marielle says: Try the Talk-Test. Test your running pace by having a conversation with your running partner (or yourself if you run alone). If youre too breathless to do so, youre going too fast.

WHEN YOU WANT TO GIVE UP MARIELLE says: Find an inspiring partner. The pressure of knowing someone is waiting for you is a great kick starter, and you can encourage each other. Force yourself out of bed by promising youll give yourself ten to 15 minutes at least C most times youll keep going for longer.

Give yourself a mental image of a treat to lure you to the end of a run, maybe chocolate or a glass of wine.

Kelle says: Setting yourself a goal is key. At first I aimed to get to a size eight C my natural body size C which I achieved because running speeds up your metabolism and helps burns off body fat. It meant I didnt have to deny myself anything or go on a boring diet.

Make a note of the mileage you cover, the weight you lose and your speed and look at those when youre feeling less motivated.

WHAT ABOUT THE PAIN?

SOME discomfort is normal as you add distance and intensity to your training.

But real pain isnt normal. If something feels so bad that you have to run with a limp or otherwise alter your stride, youre probably injured.

Stop running immediately, and take a few days off. If youre not sure, try walking for a minute or two to see if the discomfort disappears. If it doesnt, consult your GP.

Kelle says: Listen to your body C if its telling you to slow down, pay attention, its letting you know your limitations.

And never ignore an injury.

WHAT ABOUT KIT?

Marielle says: You must have a good pair of running shoes. Unlike all-round trainers, running shoes are designed to allow your foot to strike the ground properly, reducing the amount of shock that travels up your leg. Theyre also made to fit your foot snugly, to reduce the slipping and sliding that can lead to blisters.

Kelle says: At first I ran in poorly fitting trainers and paid the price by hurting myself. Always go to a specialist shop and take time to find the right pair.

INDOORS OR OUTDOORS?

A treadmill pulls the ground underneath your feet, and you dont meet any wind resistance, which makes running somewhat easier. Many treadmills are padded, making them a good option if youre carrying a few extra pounds or are injury-prone and want to decrease impact.

To better mimic the effort of outdoor running, you can always set your treadmill at a one per cent incline.

ö The Race for Life is taking place in Darlington, Durham, Hartlepool, Middlesbrough, Sunderland, Harrogate, York, Newcastle and Gateshead on various dates between May and July. For more information, visit raceforlife.org

Casting off my stilettos to train for the Race for Life

Reporter and novice runner Lauren Pyrah is busy training the Race for Life. Now two weeks in, she gives an update on her progress

BEFORE I started preparing for the Race for Life this year, the last time I ran was along the platform at Darlington Station, in stiletto heels and carrying a rather heavy bag.

This was not some bizarre new exercise fad - I was running because I was about to miss my train.

It was not a particularly pleasant experience and as I burst into the carriage, red-faced, sweaty, out of breath and with all eyes on me, the thought did cross my mind that perhaps I should start to improve my fitness by actually going to the gym instead of just being a member.

Like many good intentions, that soon fell by the wayside. Clearly, it was going to take a little bit more than minor humiliation in front of several dozen strangers to get me on the right path.

So I made a commitment I can't go back on - I signed up for the Race for Life. And so, as happened last year, I don't end up being mocked by my colleagues for my "pathetic" time, I've also started to train.

And it's going pretty well. Although the cold weather and dark mornings have put me off training outside, I'm going to the gym four times a week and running on the treadmill, with an incline of +1 to simulate conditions outdoors. I started off running for ten minutes at a time and walking for 20 and have now increased my running to 14 minutes, with a 16- minute walk.

The first few times I went, I found it a bit of a chore, but now I'm starting to look forward to my gym sessions. And because they're only half an hour, they're quite easy to fit in and it stops me from making excuses.

I never thought I'd enjoy running, but once you get into it, it becomes a lot more fun. And, trust me, it's a lot easier without the stilettos.