“Common sense will highlight that targeting a 5km park run will require a different training approach than an ultramarathon, but for the average recreational runner, three runs a week is plenty. Aim for one easy run, one speed or hills run, and one tempo run. Your easy run, which should be done at a maximum of five out of ten on an RPE scale, will build your aerobic fitness, while a speed run will challenge your lactate system. The tempo run, meanwhile, is a fantastic way to simultaneously target both your aerobic and anaerobic systems when done for around 45 to 50 minutes. ‘Comfortably hard’ is a phrase I like to use when talking about a tempo run – running at this pace will allow you to spend enough time in your threshold zone to build a tolerance that will enable your body to become accustomed to lactate build-up and become more efficient at clearing waste products that accumulate during a more challenging run. A solid training plan will feature all three of these runs – if you go hell for leather every time, you’ll burn out or get injured.” – Bradley Welch, strength endurance coach & On ambassador.

“One of the most common mistakes guys make is running too fast. People tend to run too hard on their easy runs and not hard enough on their hard runs. A good rule is 80/20 – 80% of your runs should be paced slowly, at a pace where you should be able to have a conversation and aren’t breathing heavily, while the remaining 20% should be tough, short and fast. These slower runs will build your aerobic base and aerobic capacity. They’ll also improve your physiological efficiency, improving the heart’s stroke volume and cardiovascular efficiency, ultimately lowering your heart rate for a given effort over time. Once you’ve built your endurance, you can then think about increasing intensity and volume.” – Tim Benjamin, former Olympian & co-founder of WithU.

“If there’s one piece of kit you need to become a good runner, it’s a pair of comfortable running shoes. Running shoe preference is something that varies between individuals – a shoe that works well for your best mate may not be right for you. Consider booking in for a gait analysis at your local running store, which can highlight what sort of shoe would be most suitable for you as well as improve your running mechanics and pinpoint weaknesses or imbalances. Trainers should always fit your foot and running style – if you have wide feet, bear this in mind. Look out for the sole tread too. If you run around a city, wear a shoe designed for road running, not a trail shoe. If you’re looking for something high-tech, consider trainers with a carbon fibre plate in the insole, which has been shown to improve performance through energy return.” – Tim

“Chances are you prefer one over the other, but running indoors and outdoors both have their pros and cons. When you run outdoors, you’re getting more muscle activation as your feet must grab the ground to propel you, whereas a treadmill does some of that work for you. Running outside is more suited to a natural gait cycle, and will give you that ‘real life’ feeling – think how tricky it’d be to constantly change the incline on a treadmill to match the undulations of your local park, for example. A treadmill, however, can be handy if you are looking to do a technical session as it makes speed control easier and more consistent. If in doubt, train outside.” – Bradley.

“A huge number of running-related niggles trace back to weakness in our glutes or tightness in our hips. To run with proper form almost every muscle in the body plays a part, but key areas include your calves, quads, hamstrings, hip flexors, glutes, lower back, spine and the abs. Strong calves and your Achilles tendon will help you put down power to the ground and be the first line of defence against knee pain, while your core is key in maintaining a controlled, balanced and level upper body. The obliques also play a part in keeping the body stable as the upper body rotates. You don’t need to go all out in the gym, but lifting weights a couple of times a week will work wonders.” – Tim