RUN, RECOVER, REST, REPEAT Treat your body well between the miles

You already know that running has significant health benefits. What you may not realise is that what you do between runs affects how much your body gains from your workouts. Running every other day, as I recommend for new runners, gives you time to recover and reduces your risk of injury. And there are other rules you can follow to ensure that your non-running time helps (and doesn’t hinder) your efforts.

CROSS-TRAIN

Activities such as spinning, using the elliptical trainer and aqua-jogging improve your fitness levels without generating impact on your body. Cross-train on nonrunning days to build your cardiovascular system and work your muscles in a different way. Recharge with at least one total rest day per week.

STAY UP LATE

Just because you aren't getting up early tomorrow to run doesn’t mean you should delay your bedtime – no recovery method beats solid shuteye, and you’re far more likely to sleep well consistently when you go to bed and wake up at around the same times every day, even at the weekend.

FUEL PROPERLY

Take in carbs and protein within 30 minutes of finishing every run to help your body restock its energy stores (and to avoid feeling like you’re starving later). After short runs (four miles or less), consume about 100 calories. Long runs (13 miles or more) require up to 300 calories. For in-between runs, eat an in-between amount. If you run right before breakfast or dinner, simply refuel at your meal.

RELAX TOO MUCH

Most of us spend too much time sitting down. Standing up and moving around every 15 minutes or so can prevent flexibility issues and improve your overall health.