I can still see him clearly: wrinkled Lycra short shorts, tattered basketball shoes, sweat socks pulled high, and enthusiasm even higher.

It was the first sunny day of spring, and the weather had inspired my non-sporty friend to go for a run.

A very short run as it turned out.

He was barely out of sight, bounding energetically down the driveway and around the corner, when suddenly there he was returning home, shoulders slumped and feet dragging.

While running is one of the easiest physical activities to take on, it’s no fun if you don’t understand some basic training strategies that allow you to keep moving for more than a few minutes.

If you’re keen to start running (it seems everyone is running in this COVID-19 era!) here are a few quick tips:

• Get the right shoes
  Visit a proper running shop for a quick gait analysis that will lead you to the best shoes for your feet and body. The right shoes will add spring to your step and make you feel like a million bucks.

• Do the walk/run combo
  Start by walking a block and running a block. Or walk 30 steps and run 30 steps. This approach gives you the energy to run for a substantial distance and return home feeling accomplished instead of defeated. Some of the best runners in the world take this approach: at races they walk through each water station as they drink.

• Stay low
  Avoid a bounding style of running. Keep your posture tall, eyes up and chest lifted, but conserve energy by staying close to the ground and employing a low-energy arm swing.

• Be sensible
  If you start out by running every day or almost every day, it will be a major shock to your joints and muscles! Instead, stay healthy by running two to four times per week, and keep active with other activities on the other days. Doing too much too soon is an ages-old recipe for injury.