If you've made the all important first decision - I want to run - you may be wondering if there's anything more to it than dusting off your plimsoles. Depending on your background you should consider having a medical check up and certainly take a critical look at your current level of fitness.

Once you've started, running can be a hard sport to stick with. During the first five months, when the initial enthusiasm that first got you running is on the wane and training runs still feel uncomfortable, there are lots of tips you can use to stay motivated.

Before starting to train regularly you should assess your fitness levels so you know how much to do in the initial stages of your training. A good indication of your current fitness is your resting heart rate - the article looks at how to take this and gives an indication of your current fitness level based on it.

Tips on finding a suitable area to run, using a treadmill and when to run.

When you start a running programme the muscles in your legs may not be strong enough to run every day. Try replacing a few of your more gentle weekly runs with other exercise such as a gentle bike ride, long walk in the country or swim.

Training regularly will improve your all round health and fitness - the best way to do this is to follow a structured training plan.