Entering a race or fun run in aid of the RNLI will help our lifesavers go to the rescue and boost your health. But if you’ve never run before or have fallen out of the habit, where do you start?

Someone who knows all about running for the RNLI is Llandudno’s volunteer Lifeboat Medical Adviser, Dr JJ Green. Dr Green has run over 50 marathons and raised over £100,000 for the RNLI. So he has some great tips for runners of all ages, experience and fitness levels.

10 TOP RUNNING TIPS

The 57-year-old GP and Lifeboat Medical Adviser at Llandudno ran his first marathon for the RNLI in Dublin in 1998 and has gone on to run 53 more. ‘Marathons are my hobby, plus all the fundraising for the RNLI that goes on beforehand – I’m so lucky to have the support of local people and my patients,’ says Dr Green, whose most recent event was the 2014 New York Marathon. ‘I always train in my RNLI vest, doing two or three short runs a week followed by a long run on a Sunday.’

You don’t have to conquer marathons to feel the benefits of running, though. Runners young and old, new and experienced are out there enjoying great running routes, events and clubs all over the UK and Republic of Ireland. What’s more, it’s free, anyone can try it and you can do it whenever you like. Here are some top tips if you’re ready to give it a go:

Get the gear
Invest in some running clothes you like and wellfitting trainers. Buy a top with reflective material for any runs at night, and a decent pair of running socks to prevent blisters.

Have a check-up
If you have not been taking regular exercise before starting running, it would be sensible to see your GP for a check up.

Two's company
Running with a friend can really help motivate you. The kilometres can fly by when you’re in good company!

One step at a time
If you’re a novice, start small. Run for 10 minutes a day and build up. Or if you use a music player, run for three songs and then walk for two.

Keep track
Note down each run – your distance, time and how you felt. Look back and be encouraged by how much you’ve improved. GPS watches and smartphone apps can track pace and progress.

Variety is the spice
Keep your routes and distances varied and you won’t lose interest. Try running to and from work, the supermarket or for a school pick up.

Join a club
A running club is a great way to run regularly and to meet new running partners. Most clubs have running groups for different levels. Find a running club near you via britishathletics.org.uk or athleticsireland.ie.

Cross train
Building your strength with other forms of exercise can prevent injury. Try a swim session or a yoga/ pilates class for more holistic fitness.

Have a goal
Goals – completing a race or achieving a time – help you stay focused. Be realistic. Charity sponsorship can help with motivation. Find weekly, free 5K running events near you at parkrun.com

And relax
Holding tension in your upper body can make your run feel twice as hard. Keep your jaw and hands loose and shoulders down.

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LACE UP FOR LIFESAVERS!
Every year, runners help save lives at sea by taking part in fun runs and races. Some are sponsored to run in smaller local events. Others get RNLI places in big races like the London Marathon (see RNLI.org/VLM) or the Great North Run (RNLI.org/GNR). And we have our own events too, including the Reindeer Runs in the Autumn. If you’d like to be part of our running crew, please contact [email protected].