If your fitness regime flagged in February, along with the majority of new year resolutions, it could be time to try running.

It's one of the easiest and cheapest forms of exercise and doesn't require expensive gym membership or any flashy kit. Also, there are charity events that you could take part in for motivation.

While the gruelling 26-mile London Marathon inspires many, international runner, Marielle Renssen says: "For some, watching punishing marathons is a real off-put and they immediately dismiss running. The beauty of running is you can enjoy it and get fit by doing half-hour runs three times a week."

And she boots into touch the assumption that all runners start out lean and mean. "Many runners start out as non-exercising, overweight, stressed out smokers with low confidence," she says. "But by setting small goals they can be winners in their own terms, with raised confidence and self esteem."

So don't let marathon runners hog the limelight, use these top tips to get to a running start.

Getting started Have a thorough health check with a GP. Tests should include blood pressure and a blood test.

Start walking for a time that feels comfortable - from ten to 30 minutes. Once you can walk for 30 minutes easily, sprinkle in one-to-two-minute running intervals. Over time, make the intervals longer until you are running for 30 minutes. Stretch before and after.

Where to run Marielle says: "Try to avoid running on concrete pavements and roads. Those will impact more on vulnerable, untrained muscles and bones. Be wary of cambered edges of roads as these will create an imbalance to one side of your body." Choose safe routes in parks, around school or cycle tracks and vary them to avoid boredom. Find a group to run with for motivation and safety. Never run alone in the dark.

No pain, all gain Some discomfort is normal as you add distance and intensity. But real pain isn't normal. If something feels so bad you have to run with a limp or alter your stride, you're probably injured. Stop running immediately and take a few days off. If you're not sure, walk for a minute or two to see if the discomfort disappears. If it doesn't, consult your GP.

What about kit? Marielle says: "You must have a good pair of running shoes. Unlike all-round trainers, they are designed to allow your foot to strike the ground properly, reducing shock up your leg. They also fit snugly to reduce slipping and sliding that can lead to blisters."