WE all know the benefits of regular exercise, and yet sometimes it's difficult to fit it into our busy lives.

One of the easiest ways to get your heart rate racing is to run, and with the London Marathon coming up soon, there's no better time to motivate yourself and start pounding those streets.

Of course, nobody can run 26 miles straight away, but with a bit of training, even a novice could be lining up with the thousands of competitors this time next year.

Running is one of the most effective ways to burn calories. It tones your muscles, makes your heart more efficient, helps lower your blood pressure and cholesterol and also increases your bone density, which is very helpful when you get older.

But how do you get started? Former professional footballer Mark Bright lets us in on a few secrets:

Getting started

  • Invest in the correct equipment. Normal sweaters will quickly get wet and heavy, and cotton socks will give you blisters, so get ones specially designed for running. Also wear leggings or cycling shorts to prevent any chafing.
  • To begin with, keep your runs short and very slow. Start by running for one minute, walking for one minute and repeat, building up so you increase your endurance and stamina.
  • Find your own natural running style. There is no correct way of running - look at Paula Radcliffe!
  • Rest days are just as important as running days. Your body needs to recover so run every other day at the most, and if you do a particularly long run, take two days off.
  • Make sure you vary your training. A lot of people just jog - you need to do some speed work too, but only once you've built up some endurance.
  • The day before a big run eat right, drink plenty of water and have a good sleep.

Diet

It is vital that you eat the right stuff if you're going to start running on a regular basis.

"Food is fuel," Mark said. "Carbohydrates are really important because they give you slow burn energy. If you're going to run in the evening, try and have pasta at lunch time. That has then got plenty of time to digest and stock you up for the run."

You should also make sure you have a hot meal within an hour of finishing exercise.

"It could be just a noodle snack - something you can eat quickly to start building up your stores after they've been drained from your run."

And it's not just food that's important. Make an effort to drink more water, and not just during a run - remember to hydrate yourself during the day too.

Warming up and cooling down

The best way of warming up your muscles before a run is to do a brisk walk and some light stretches.

"If it's cold outside, wear leggings to keep your muscles warm," Mark advises. "When you run you are constantly pushing off your toes, so stretch your calves and hamstrings and do a little bit of upper body movement - swinging your arms and twisting at your midriff.

"If you are doing something like six to eight miles, start off running slowly and your body will naturally warm up."

The best way of cooling down is to take the last 10 minutes of your run easy.

"When you are coming to the end of your run, jog slowly and then walk back to your house," Mark says. "After you finish, you have to stretch otherwise you will completely tighten up."

Hold your stretches for 30 seconds and make sure you don't bounce. Try these ones out: CALF - Stand with one foot in front of the other, the distance of a large step apart, with your toes pointing forward. Make sure your back heel is on the ground and, keeping your back leg straight, put both hands on your front knee and bend it. HAMSTRING - Stand with your feet one small step apart. Put your weight on your back leg, bending it slightly, and stretch your front leg, flexing your foot upwards. Place your hands on your bent leg.

THIGH - Stand on one leg and pull your other leg up behind you, grabbing your ankle with your hand. Keep your back straight and push your hips forward to really feel the stretch.

"Have a soak in a really hot bath or have a hot shower after your run," Mark said. "If you still ache and can afford a proper sports massage, do it. If not, get your husband, wife, boyfriend or girlfriend to do it for you."