On your marks for running fun

IF your knees are up to it, running is the perfect antidote to cabin fever.

More and more people have been pounding the pavements in a bid to stay healthy and help clear their heads during the Covid-19 pandemic.

Here, David Wiener, from coaching app freeletics.com, explains how to get started or take your running up a notch.

Download the brilliant Couch to 5k app – it will get you off the sofa and running three miles in just a couple of months.

Follow the plan three times a week and you will soon be able to run non-stop for half an hour.

Alternatively, try Freeletics’ Hybrid Running plan, which will help you hit targets, such as running further or faster.

Inconsistent breathing will give you the dreaded stitch so it is important to get it right.

The diaphragm draws air into the chest cavity but to do this properly, you need to be standing up straight. If not, other muscles will pick up the slack.

Work on your posture to help with speed and prevent injuries. Pull your shoulders back, look at the horizon and sync your in and out breaths with foot strikes on the ground.

Sleep, rest and nutrition are all so important. If you are lacking in these areas, your training will not be as good as it can be.

Running can put a strain on your legs and knees, especially if you are new to it. By having rest days, your body and muscles will have time to adapt and repair.

Running on a treadmill does not require any thought so when you switch to the great outdoors, plan where you are going to run.

Use apps such as Strava to see popular routes and join local running chat forums.

It is worth investing in a decent pair of trainers to help you avoid injuries so make sure they suit your running style, experience and terrain.

Shoes bought blindly from discount sites online can lead to blisters and niggles.

Men’s Titan Ultra II Running T-shirt, £22.50, columbiasportswear.co.uk Cotton is the enemy, causing chafing, so invest in some clever wicking apparel, which draws moisture away from the body.

This shirt will keep you dry as well as smelling and feeling fresh.

Iso-chill Short-sleeved Shirt, £36, underarmour.co.uk

This shirt’s nylon fibres and titanium dioxide pull away heat. It’s like having an ice pack built in.

Reflex Laser Shorts, £28, tca.fit Designed for running, these have special zip pockets for keys, as well as extra ventilation and a fleece waistband for comfort.

Anti-blister Running Socks, £14, runderwear.co.uk

Good running socks will keep your feet blister-free and fresh. These are double-layered with moisture wicking technology.

Columbia FKT Shoe, £110, wiggle.co.uk

Selected by Runner’s World mag as one of the best shoes for 2020, it has three layers of cushioning and tech to stop your feet rolling on

uneven ground.

Salomon Sense Utility, £80, salomon.com

Ideal for any kind of terrain, these are ultra-light and have no pressure points, so you almost forget you are wearing them.

Handheld bottle, £3.10, 1000mile.co.uk

This 300ml bottle should keep you going – and it is easy to grip on to.

Sony WI-SP500 Sports, £77, ao.com

These Bluetooth headphones are water resistant, cancel out noise and the battery lasts eight hours.