How to run a marathon - 0 - The big decision

Most runners take up their sport in order to either lose weight, gain fitness or stay fit.

Those are already desirable goals in themselves, and running is a very efficient way to achieve them. Cycling, swimming, walking and other sports are also fun, but none of them, I think, burn up calories as fast as running, and neither are they as conveniently easy to practice.

Soon, however, the motivation changes. Running becomes an end in itself. Once you settle into a training routine, you start setting goals for yourself - a 10km race with a particularly interesting route, a series of races, a half marathon, a marathon if you really get into it - and each target that you reach gives you a tremendous sense of achievement.

For a non-runner, 10km might seem an impossibly long distance to run. Believe me, it's easy to build up, bit by bit, to that distance and much beyond. Your initial goals of losing weight, keeping fit and staying healthy end up being simply positive side-effects, which you almost take for granted.

The training runs themselves are also an opportunity to let your mind relax. You enter a different world, your thoughts going off on any imaginable tangent, sometimes even working out solutions to pressing everyday problems. You become an expert in the geography of your wider neighbourhood. You feel good about yourself.

Running also disciplines you into adopting healthy habits. If you're a smoker, you realise what a bad effect it's having on your endurance, and inevitably end up giving it up in order to improve your performance. If you're committed to going out for a run, you don't drink too much or stay up too late the evening before. Effectively this means that most days you have to moderate your alcohol consumption. You watch your weight - cause and effect are now reversed as you keep your weight down in order to maintain your running form. Most of us started to run in order to keep our weight down...

Whatever your target, the most important step of all is to take the decision to start running. The other targets will come later, according to your preferences as they develop. This is not a light decision to take. Running requires a firm commitment. It's not an activity you carry out every now and then. To become fit, and to stay fit, you need to run on a regular basis, meaning at least three times per week. Unless you're determined, you'll never become a runner. You need to find the time to run, early in the morning, during the mid-day break, or in the evening, ideally also some time during the weekend. To some extent, you'll need to model your life schedule around your training.

You have to make sure that you're healthy enough to take up running. Most people are, whatever their age. My own rule in this respect is quite straightforward. If I'm ill I don't run. If I feel the urge to go out running, it means that I'm healthy enough to run. It's called listening to one's body, and I'll come back to this concept later. However, if you're in doubt, consult your doctor whether you should take up jogging, especially if you're not sure about your heart being 100% OK, or if you're over 40. Normally, however, if you have no particularly serious ailment, it should be OK for you to run. Your main problem might be your weight, but that will gradually resolve itself as you improve your training.

Having confirmed you can start training, you need to equip yourself. You will need:

1. A pair of good running shoes. Make sure they're of a good quality, reputable brand, and that they fit comfortably.

2. Several pairs of shorts, and if the weather is cold cycling shorts.

3. Several pairs of sports socks.

4. Several sleeveless vests for summer, tee-shirts for temperate weather, long-sleeved shirts and sweat shirts for cold weather.

5. A very bright-coloured bib if you're running before sunrise or after sunset.

6. Warm gloves for cold weather.

7. Optional - a friend to accompany you on your runs, but you can do very well without this, especially if you wish to run at your own pace, without having to keep up with or slow down to your companion's pace.

8. A stop watch that you can wear on your wrist, i.e. an ordinary digital wrist watch with timer.

You don't need any music equipment. It's rather dangerous in fact, as it drowns out the sound of any oncoming traffic.

That's it. You decide you want to become a runner. You establish you're healthy enough to run. You equip yourself to run (basically, get yourself a good pair of running shoes). Within a week you'll be ready to hit the road.