Those who missed the first week missed out on feeling more alert, healthier, and the chance to reduce the risk of being affected by heart disease. But it's not too late to jump on the bandwagon!

It sounds obvious, but the most important piece of equipment for a runner is running shoes. Many people ignore this and persist in using trainers that are too old (the cushioning won't protect your joints). Besides that, with new shoes you'll feel like you're flying! So go to a specialist running shop and get a new pair!

Wear loose-fitting clothing (you really don't need to wear shorts!). Layered clothing will keep you warmer than one thick garment, and you can peel off easier if you get too hot.. (Women should consider a decent sports bra - a specialist running shop will advise).

Don't forget the warm-up and warm-down! These exercises are designed to stretch important muscle groups gently before you stretch them vigorously (by running), such as the hamstrings, the calf, and the quadriceps, and they will help to prevent you from getting injured. You should never 'bounce' into a stretch but relax and try to hold the position (or as near to it as you can) for 10 seconds (or 30 seconds afterwards).

Day 1: Jog 3 minutes, walk 3 minutes (5 times)
Day 2: Rest
Day 3: Repeat day 1
Day 4: Rest
Day 5: Jog 4 minutes, walk 2 minutes (3 times)
Day 6: Repeat day 1
Day 7: Rest