EACH week we try to feature interesting columns for our readers and USN Bolton Arena in association with Your Sport are giving you advice on how to get fit and ready for Your Sport.

IF you have ever tried running in the gym, the park or the street you might want to take this sport further and give it a real go.

Loose, comfortable clothing is ideal for running in. But, first of all, invest in some good trainers which are designed for running. Your local sports shop will advise you on what’s available.

Then, think about where you want to run and how far. For example, let’s assume you have a target to complete a 5k road race, so you can just scale up or down the advice and information here. There is really no need to stretch before you run, but a stretching and mobility routine in the week is good.

Training for running can include lots of exercises and regimes. We recommend starting up to three runs a week which might include a 5k timed road run once a week. If you think this is too far, measure a shorter distance and increase as you get fitter.

A 30-minute gentle run on a soft surface such as a track or in the park is useful. Try 20 minutes on the treadmill or a lamp-post run where you jog or walk to one lamp-post and run back faster, or run one minute slowly on the treadmill and then run the next minute faster. Repeat this increasing lamp-posts or minutes, and continue this until you have exercised for 20 minutes or as much as you can manage.

Keep a diary of your progress – how long your 5k takes, how many lamp-posts etc and see the improvement take shape. As you get fitter you can increase the speed at which you run or even increase the distance – that way, when you come to do your first 5k race it might feel easier than expected!

n For more information about sporting and fitness activities at the USN Bolton Arena call 01204 488100 or go to www.boltonarena.com