The London Marathon (Sunday, 23rd of April) training is in full swing. Emma Bord, Personal Trainer and Fitness Expert, shares her 8 top tips for anyone who wants to start running.

Running can be a great way to improve your mental and physical well-being. It will increase your fitness, reduce stress and boost immunity, just to name a couple.

Even though these benefits are well known, starting a business can be difficult, filled with fear and lack confidence. It does not need to be like this.

Running is a sport that is easy to do, as no equipment is required.

Running is actually a very simple sport. You don’t need any equipment, you’re not limited to a certain time or day like you would with an exercise class, and you can get started without anyone else.

You can start your running journey by following some simple steps.

Here are my top tips for getting into running.

Tip #1: Get in the right mindset

The first step is to get into the right mentality. Stop the self-doubt that has held you back in the past and think that you’re a runner. You can run, and you will run.

Focus on the first step of putting one foot in front, no matter what speed, time or distance you may be traveling, and who is around you.

Think about your why when you think of this mindset: Why have you decided to run? As a motivator, keep this in mind when you start your run.

Tip #2: Find the right time for you

Decide whether you’re a morning, afternoon, or evening runner. This answer is not right or wrong, but it will help you plan your runs.

Set realistic goals for how long your run will be and schedule it at a time that is convenient to you. This will reduce the stress of running and make it a part of your daily routine.

Tip #3: Start by running short intervals

Consider starting with intervals if you are a beginner runner. It may seem overwhelming to run for 20 minutes or one kilometre.

Divide your run into sections. For example, you can do a certain amount of running and then walk for a recovery period.

You will become more fit and confident as you increase your running time. Eventually, you will run for a long period of time without stopping.

This app has proven to be a great way to build up gradually with the interval structure. It’s been used by many new runners and could even help you run the London Marathon someday.

Tip #4: Get yourself a pair of good running shoes

Running is easy to start, as you only need a few items of equipment. However, a pair of good running shoes can help to make your runs more comfortable, reduce the chance of injury and maximize your performance to reach your goals.

A pair of shoes that fit your feet well will help you to maintain good posture while running. This will relieve the pressure on the joints and keep the alignment and form correct.

Tip #5: Make a plan

A plan will help you stay on track, avoid injuries and improve your performance.

If you have a goal, it will keep you motivated to run.

A race can be chosen as the target for this plan. It could be anything from a 5-kilometer race to a full marathon. It may sound daunting at first, but this is a great method to keep you focused on your running schedule and give your running a sense of purpose.

Tip #6 Use an app or join running communities

It’s a great opportunity to find people who are at the same stage of their journey as yourself. Connecting with fellow runners can boost your confidence, give you advice and make you feel like part of a group to bounce ideas off of and share the challenges and excitement of running with.

Tip #7 Be disciplined in your stretching, recovery and self-care.

Stretching, recovery and not overdoing it are all important in order to avoid injury or burnout. Make sure you include rest days, active recovery like walking or swimming, and post-run stretches.

You are more likely, if you take care of your body, to be able sustain a running plan over the long-term, without experiencing any setbacks. This will encourage you to continue.

It is important that you fuel and hydrate correctly before, during and even after your run. This will allow the body to adapt to the demands of the activity.

Enjoy yourself and have fun!

You can do this by planning a nice route to run on or saving podcasts that you want to listen to while you are running. This will make your runs more enjoyable, and you’ll look forward to the time you spend outdoors, absorbing the sights and sounds of the world.

While running, you may feel a bit difficult and uncomfortable at first, but you can distract yourself by doing things that bring you excitement and joy.