HOW TO BE A HAPPY RUNNER

● Do strength work. Simple exercises, such as squats and lunges, building up to jumping squats and walking lunges are beneficial. Do step-ups on the stairs, single-leg squats off a chair and the plank position to strengthen your core.

● Mix it up. If you don’t feel like running, go for a cycle or a swim instead.

● Push through the first 10 minutes. The start of a run is always the hardest, especially as you get older, when warming up takes a bit longer. Know it’s going to happen and just run-walk for the first 10 minutes, adding in a few skips and sidesteps.

● Try going off-road. Walk if it’s hilly or difficult terrain, but using footpaths rather than roads will add variety and you’ll see more interesting things.

● Vary your runs. Introduce speed and hills. Try running for 20 seconds hard followed by three minutes easy, increasing the number of repeats as you get stronger.

● Involve your family. Run with your kids or dog, do a family event such as Race For Life, or set challenges everyone can tackle, such as each running your age in kilometres over the course of a month.

● Buddy up. Run with a friend or as part of a running group for extra motivation and support.

● Get a coach. A running coach can help you gain confidence and give you a plan that’s tailored to you. Regular contact will keep you motivated and ensure that you reach your goals safely.

● Don’t forget… your pelvic floor exercises!