We all know the benefits of regular exercise, and yet sometimes it's difficult to muster the enthusiasm to tie up those trainers and get the heart beating a bit faster.

Of course, nobody can run 26 miles straight away, but with a bit of training, even a novice will be able to cross the finishing line at The Mall this time next year.

Running is one of the most effective ways to burn calories - it tones your muscles, makes your heart more efficient, helps lower your blood pressure and cholesterol and also increases your bone density, which is very helpful when you get older.

But how do you get started?

Below, some of the many Worcester residents who completed this year's Marathon on Sunday let us in on a few of their top tips, but first, here are some tips from football pundit and former player Mark Bright, who took part in the marathon.

* Get the right kit. Normal sweaters quickly get wet and heavy, and cotton socks will give you blisters, so get ones specially designed for running. Also wear leggings or cycling shorts to prevent chafing.

* To begin with, keep your runs short and slow. For complete novices, try running for one minute, walking for one minute and repeat, building up over the days and weeks to running for 10 minutes and walking for one.

* Find your own comfortable running style.

* Rest days are just as important as running days. Take two days off after a long run.

* Vary your training. A lot of people just jog - you need to do some speed work too, but only once you've built up some endurance.

* The day before a big run, eat right, drink plenty of water and have a good sleep.

* Eat well- carbohydrates are really important because they give you slow burn energy. If you're going to run in the evening, try and have pasta at lunch time. You should also make sure you have a hot meal within an hour of finishing exercise.

* Make an effort to drink more water, and not just during a run - remember to hydrate yourself during the day too.

* Warm up and cool down.

* Have a soak in a really hot bath or have a hot shower after your run.

* If you've hurt yourself during your run, put ice on the injury as soon as you get back, but don't keep it on for longer than 20 minutes.

* It's also a good idea to sign up for a race as soon as you feel up to it so you have a goal to work towards.

* Don't worry if you are not quite up to marathon stage yet - there are plenty of local fun runs to compete in.

HOW TO RUN A MARATHON - by three people who've done it

TOM SMITH

Seasoned marathon runner Tom, 31,took part in his sixth London Marathon on Sunday - and the experience has obviously paid off as he completed it in three hours and 47 minutes.

He said his first tip is to believe in yourself.

"I'm no athlete - anyone can run a marathon if they just put their mind to it. Even if your first run is only 50 yards, it's a start. Just believe in yourself," he said.

"You can train over a long time - and if you start now in the nice weather, by the time it comes to winter you'll be more motivated to carry on. For me, having a goal is enough motivation, but watching your times improving over the year is great to spur you on."

Tom, of Leigh Sinton, near Worcester, also recommends taking part in fun runs to get a taste for running.

He also suggests a healthy diet.

"Plenty of fruit and vegetables gets you energised - you won't want to do anything if you eat pizza every night," he added.

He also recommends getting a running partner or joining a running club for that much-needed support.

SIMON WHITEHEAD

Simon, a 28-year-old communications officer for Worcestershire County Council, was running in his first London Marathon on Sunday.

But despite his inexperience, the Astwood Road resident still got round in four hours and 27 minutes.

"My top tip to anyone thinking of running next year would be to train, train, train," he said.

"I started at the end of January but only did about half as much as I wanted to - partly through laziness and partly through an injury.

"I would also recommend telling as many people as possible that you are going to do it so there's plenty of peer pressure to keep you motivated.

"I had friends that had done it before and kept nagging me constantly - it kept me going."

Simon also said he bought his running gear, including trainers, in January to ensure they were properly worn in in time for the race.

"It's no good getting anything new - you need to ensure you are comfortable," he said.

GINETTE HOSKINS

Ginette, from Brickfields, Worcester said perseverence is the key to running.

The 32-year-old completed her first marathon in four hours 50 minutes on Sunday.

"You are going to get blisters and plenty of aches and pains, but you have to get through that," she said.

"Also at the top of my list is finding someone to run with. I did a lot of my training on my own and it was soul-destroying at times.

"But once a week I ran with the Black Pear joggers, based at Perdiswell and that really kept me going."

Ginette also said the support from the Runaround store in Worcester was vital.

"A week before the marathon, I went in for a massage and they were able to provide me with lots of tips and advice," she said.

"I would also recommend seeing a chiropodist if there are any issues at all with your feet.

"Other than that, it's eating healthily and drinking lots of fluids to keep you healthy. The right running gear is a must to prevent chafing.

"The sense of achievement when you pass the finish line is reward enough."