Inspired by the London Marathon? Here’s how to get started with running and exactly what kit you’ll need

Another top tip? “Go at least half to a full size bigger,” says Nick. “If possible, order a half and a full size bigger at the same time and return the one that doesn’t fit as well. Look to have between half a thumb to a full thumb’s width of space around your toes. And it’s worth bearing in mind that sometimes your second toe may be longer than your big toe.”

Scroll down for our round-up of all the best running kit below.

4. Build up slowly

You know the phrase you have to walk before you can run? Sorry, but it’s true and there’s no shortcut. The good news is, it’s easy to start, and you’ll start to see results in a matter of weeks.

Chloe suggests the following routine, three times a week:
Week 1: Alternate 1 minute running and 1-2 minutes moderate walking, for 25 minutes.
Week 2: Alternate 2 minutes running and 2 minutes moderate walking, for 25 minutes.
Week 3: Alternate 5 minutes running and 2-3 minutes moderate walking, for 30 minutes.

Keep building week by week and you’ll soon be running without stopping at all #Smug. Still sounds too daunting? Chloe says: “If you can’t manage these durations at first then just try running in 30-60 second bursts with a moderate walk in between. As long as you stick the walk/run for at least 25 minutes, you’ll definitely make progress and your cardiovascular endurance will improve week-on-week.

“The idea is to build up your running time to walking time ratio over a couple of months until you can run for the entire 30 minutes.”

There’s plenty more help out there to coach you through – Nick recommends the excellent Couch To 5k app. It guides you through intervals of running and walking, building up slowly, making 5km suddenly seem possible.

5. Don’t skip the warm up

The first few minutes of a run always feel challenging – no matter who you are (we reckon even Mo Farrah hates the first few minutes). This is simply because your muscles are going from inactive to active and need time to adjust. So if it’s hard when you start, don’t despair – do something about it, AKA a proper warm-up (yes, you should always do one). Nick suggests spending five minutes getting your heart-rate up and blood flowing before any run. “Starting a run on cold muscles can cause injuries – as can stationary stretches with cold muscles,” he warns. So when we say warm-up, we don’t mean a few half-hearted hamstring stretches, impatient to get to the main event. “Aim for a warm-up that elevates your heart rate and starts the sweat,” says personal trainer Ray Pitti, of Virgin Active. “Work from head to toe, with dynamic movements, not static. Try star jumps, high-knees and walking lunges.”

6. Run tall

Run as though someone is pulling you up from a string on your head – this keeps your chest open, posture strong and helps foot placement. And swing your arms to help propel you forward. Finding it really hard? Ray has a cheat that’s especially good for hills: lean slightly forward. This makes use of gravity, and can help you feel you’re moving quicker (just don’t lean forward too much, obvs. You don’t want to end up horizontal).

7. Find a routine that works for you

Running can provide a little structure to your day, while helping to calm your mind. The key to sticking with it is to make it work around your life. “It’s a good idea to try and get out early in the morning,” says Chloe. “This means that you get the exercise out of the way before your day even begins. It’ll wake you up, and leave you feeling refreshed and more energised to face the day working from home.”