I will now attempt to expand on my advice. I don't propose to go into great detail as I intend this article to be a 'quick start' method.

Getting started.......

You don't need to go out and spend a fortune on kit. Most people will have a pair of trainers, top, bottoms and so on. It is not a fashion parade out there so just sling some kit on and get started. Think about upgrading your shoes and kit in a few weeks, once you properly hooked.

If you are a novice or haven't run for some time then just spend the first week or so walking. Many make the mistake of belting off down the road and get out of breath within minutes and this can be off putting and can reverse the whole process!

About 20% of my distance training involves walking. For example, I vary my training patterns by going off hiking for the day with my wife. No running involved but a 10 mile walk over four or five hours has more benefit than the same distance run done in just over the hour. I am on my pins four times longer and this builds stamina. It is also very sociable, allowing a relationship to flourish by sharing an outdoor activity.

You don't have to run great distances to get fit. It is all relative to your level of fitness at any particular time. I run an average of 50 miles a week. However, a newcomer need only run say five or ten miles in a week (a couple of hours) to experience the same benefit.

20 - 30 minutes a day five or six days a week is a good bench mark to begin with.

Everyone I speak to thinking of taking up running says the sport is boring. You need to choose the right place. Parks, canal tow paths, promenades and quiet country lanes are my favourites. Steering clear of people and traffic is advisable. It helps to be inconspicuous as possible and away from exhaust fumes to make your run time more enjoyable. 

Fit your training in around your routine. You need to make or find time to get out. It is very easy to convince yourself there isn't enough time to get out for half an hour. Before work, to and from work, lunchtimes, before bed. There is always a half hour slot somewhere in the day.

I generally train alone as it makes it easy to organise my valuable training time. I also find the time alone gives you time to think, collect your thoughts and feel more relaxed.

Progress....

If you prefer company while you train then consider joining a running club or gym. This way you can meet up with other like minded runners that can assist in overall progress and encouragement.

Or why not join your very own Club - the Lancashire Constabulary Athletics Section? You are then able to take part in any of the running related fixtures held throughout the year. By enrolling as a member you will be e-mailed the latest fixtures and also be affiliated to the AAA's giving you discounted race entry fees.

The thought of entering a race can be daunting for the first time. However, look on them as structured training days rather than races. Again, a chance to meet up with people and bench mark yourself over a measured distance. Races also discipline you and get you out on a given date and time.

Many races have finishing medals and these can go a long way with novice runners in assisting their overall enthusiasm to continue running. Bettering your time in the next race gives you a target and this is what gives runners that all important 'drive' to continue the sport.

This is the best monthly running publication that is packed with tips on health and fitness, training advice, race calendars, running kit sales, shoe guides and so on. It won't be the first time that I have read a copy of 'Running' at breakfast then gone out on an unplanned run with enthusiasm.

It is easy to catch the running bug. However, obsession can lead to injury and burn-out. Take it easy and always allow one day a week rest. Or if you need to get out - go walking instead.

Swimming and cycling are perhaps the best cross sports that would benefit your overall running performance.

Swimming

Cycling

Don't forget you can consider other terrain to make your runs more interesting and enjoyable. Cross country, fell running, walking trials and canal tow paths.

Your weight is the key to improving your performance. If you are already skinny then skip this section! - however, most people do have a few pounds to shed and this can make a marked difference on your performance. It is not easy to lose weight while training as one tends to eat more to compensate for the burnt calories. It is a case of getting the balance right.

I cut out alcohol from my diet, not every ones favourite choice to abstain from but it made a significant difference to my marathon times and this is how I now achieve continued sub 3 hour marathon times.

My simple philosophy is that as you begin to lose weight you notice the difference and feel lighter - by feeling lighter you don't tire as quick and can train longer and harder - by training longer you lose more weight......and so it goes on, an upward spiral. However, please beware, this advice is easier said than done - you need to be very disciplined.

Finally.....

In 1983 I ran my first marathon race in Windermere in 4 hours 02 minutes. Five years on, in 1988, I ran the Berlin Marathon in 3 hours 02 minutes knocking one hour off my time.

From 1988 to 1997 I ran twenty five more marathons attempting to break 3 hours. It was only until 1997 that I eventually got my training/diet right and ran 2 hours 54 minutes! Mission accomplished.

My next goal is to break 2.50 - 8 years on I am still at it - I will do it. Again, I just have to get the timing right. This is what drives me forward - determined and.....you must never say you are too old - Watch this space!

After 30 years of very enjoyable running I am still learning and could keep throwing in lots of other advice and tips. I will stop here but please contact me if you want to ask any further questions and require any further tips or advice.

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Further Running advice

I propose to publish a further article toward the end of the year discussing more advanced training methods including schedules, race preparation, health and diet.