A common running mistake lots of coaches talk about is starting too fast. This can mean setting off on a run at full pelt or making your running plan too intense too early, both tactics that only lead to fatigue and exhaustion (not to mention injury), and you vowing to never run again.

I followed the Nike running app’s half marathon training plan. I used its guided runs soundtracked by Nike’s global head running coach, Chris Bennett, whose key mantra is “Take it easy.” It’s a motto I’ve stuck to throughout my running journey and the advice I always give to new runners is that it doesn’t have to be hard. When I started running, I didn’t worry about how far or fast I ran. Instead, I kept running at a pace that was easy for me, and gradually, as my body became fitter, my easy runs became faster without me having to run myself to exhaustion.

To do this, I advise focusing on effort rather than the numbers on your app or Fitbit. I usually place my running effort on a scale of one to 10. I run most of my runs at an easy, recovery pace – a four or five on my effort scale. Over time, the distance I can run at a four on my effort scale has increased and the time it takes me to run that distance has decreased. Plus, if you’re dealing with a packed schedule, it’s far more straightforward to fit in easy runs rather than runs which leave you feeling completely depleted.

“I’ve gone from struggling to finish a 5k to training for a marathon – here are 5 things I did to make running a habit”