Getting in good shape and keeping it

There’s no getting away from it, you have to do a lot of running in the Army. The trick is to develop an efficient style so you don’t waste energy or get tired quickly.

Rather than going flat out every time you run, get into a rhythm that you can keep up for the length of your work-out. Introduce bursts of speed to push your fitness up and work your muscles harder, but to build stamina, longer distance running should form most of your training.

"If you get injured, don't push through the pain."

Want to improve your running and get super fit? Follow these tips.

Get some proper kit
Decent trainers prevent injuries and blisters. Many shops can test your gait – how you run – and match your running shoes to the shape of your feet.

Be realistic
Try not to compare yourself to other runners – celebrate your improvements. Accept that some runs will hurt more than others, often for no reason. Stay strong mentally. Keep going.

Run with a mate
A running partner is really good motivation for training – it’s harder to skip a session if you know you’ll be letting someone down. Chatting passes the time on long runs and you can motivate each other along the way.

Sign up for a race
Have a goal to aim towards. Don’t start with a marathon – a 5k run is fine – but having something to aim for means you’ll run more often.

Stay hydrated
Essential. Drinking water needs to be a habit, even on days you don’t train. Take a powdered sports drink mix with you on a run. They’re cheaper than pre-mixed drinks.

Grease up
Smear vaseline on any part of your body that might rub, otherwise blisters and rubs set your training back.

Push it
Endurance work is the best for getting fitter, so try to increase your long runs by five minutes every month. Add a few sprints or hill runs every few weeks – they’ll help your fitness.

Plan ahead
Use a training plan (available in running mags and online), and keep a diary to make sure you stick to it. If you get injured, don’t push through the pain. Take time off until you’ve recovered.

Mix it up
Vary your route to keep things interesting – plodding around the same block is disheartening. Also try swimming and cycling to build fitness while resting your running muscles.

Have a rest
You should do nothing at least two days a week. Building fitness and avoiding injuries relies on resting between sessions.