1. Don't panic.

All very easy for me to say, I've run for years and can run a 10k in my sleep. However, panicking and rushing off in the wrong shoes to run 6 miles on a Sunday morning could well be the worst thing to do. Think clearly, don't make hasty decisions, and read ahead.

2. Think About Your Pedigree.

Nothing to do with dog walking, but have you run before? If so, you'll have a reasonable idea of what is in store. If your running history extends to reaching the bus, then great, you may have some natural speed and just need to build stamina. If you're a former school footballer, but have 10 years of drinking and working behind a desk to account for, then great... you've got room for improvement! If you "bunked" of P.E. at school and weigh more than your jeans allow, then don't rush, and get advice... not for someone to be condescending at you, but just to help get you started. If you are overweight, a chat with your doctor wouldn't go amiss, just in case your body isn't ready for lots of exercise. Once your doctor says it's okay, why not contact a running club for further support? (Lakeside Lincoln is a good example!)

2. Get A Plan.

Running a race can be like an exam... you might pass with prior knowledge, but you'll always do much better if you revise; if you turn up "green" at a race (green, as in untrained, not hung-over!) you may well complete the distance, but you might stop early, requiring help from an ambulance. If you revise, by training (i.e. running regularly, with some sort of aim each time) you'll not only increase your chances of finishing, you'll also do so much more quickly, more enjoyably, and more safely. Use a diary or calendar, mark when the race is, see how far away it is, decide when you can run, follow a training plan.

4. Go, Run!

There is a myriad of information about running and you really could read your way round a marathon without running one. Although we'd like you to finish reading... at least this article... don't spend all week reading web sites, books and magazines. You can't grow roses by reading gardening books, and you can't run a marathon (or 10k) without putting your trainers on, and getting out there! Be assertive with yourself, but don't push the limits... you'd be better off starting with a short run after work than trying to wake at 6am to squeeze in a run before a rushed breakfast.

5. Don't Get Disheartened!

If your first run amounts to five minutes of wheezing and walking, so be it. I won't say "great" as it might be a little rude! But at least you did it; rest tomorrow, then try it again. Try 3 times this week, perhaps Monday, Wednesday, Friday; on Saturday or Sunday, try some other exercise, such as swimming, or a walk round the High Street. Just please avoid the burger at lunchtime! Next week, you could probably jog a little further, or a little longer, if so, that is great. If not, don't worry, build up gradually, perhaps an extra 5 minutes per hour... i.e. if you manage 20 minutes in week 1, aim for 22 minutes in week 2. Trying to do too much too soon will only cause heartache and injury, and won't get you round that race! Well done for getting started, good luck in the race!