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Distance running is a great way to get fit, lose weight - and spend time on your own, reflecting on your problems and putting the world to right. But you can't just take off one day and become a runner. You need to make the correct preparation to ensure you enjoy and benefit from the activity that can bring you hours of pleasure - and pain.
First up, you need to invest in the correct kit. I prefer to run in shorts and a short sleeved vest. Make sure they fit nicely and don't rub in key areas. The running shoe it the most important piece of equipment. Go to a decent sports shop and ask for advice. They will measure your feet, check out your running style and fit you out accordingly - if they just ask you what size and make you are, forget it. Go somewhere else.

To run well, your body needs the right energy or fuel. Junk food should go out the window, keep alcohol to a minimum. Pasta is a good energy provider, as is porridge. On the day of your run, don't eat a big meal and certainly don't run on a full stomach. Allow plenty of time for your food to be digested before setting out. Have an energy drink before you hit the streets.
Warming up properly is crucial if you want to avoid potentially serious injury. Bending and stretching and even walking and high kicking get the muscles loose and ready for action. Now you are ready.
On your first day, don't try to run flat out because you won't be able to last long. Jog gently for five minutes, then pick up the pace a little for another five minutes to get the heart beating a little faster. Then slow down and after say 20 minutes in total, stop, warm down, go indoors, take a shower and reflect on how well you've done. Do not overdo it on the first day. I would recommend running every other day - if you do two days on the trot, you will not give your body time to recover.
On the second day, follow a similar pattern, only run at speed for slightly longer. If you ran half a mile on your first day, try to complete a mile the second time out. You will find that you can build the distance you cover quite comfortably on each occasion you go out. Very soon you will be running five miles in no time - that might seem a long way at the moment but I guarantee that within a couple of weeks you will wonder what all the fuss was about. You'll soon be running through the pain barrier.
Running is addictive - the more you do, the more you want to do. But be careful. If you get any pain, take a break. Don't be tempted to keep running if you are not 100% fit. If you run on an injury, it will only get worse and could cause long term, lasting damage to your body.

Learn more about this author, Phil Hill.
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