Marathon man shares some food for thought on training How do you get started as a runner? Former professional footballer and London Marathon competitor Mark Bright has let us in on a few secrets.

It is vital that you eat the right stuff if you're going to start running on a regular basis. "Food is fuel," Bright says. "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. That has then got plenty of time to digest and stock you up for the run."

You should also make sure you have a hot meal within an hour of finishing exercise.

"It could be just a noodle snack or something, something you can eat quickly to start building up your stores after they've been drained from your run," Mark says.

And it's not just food that's important. Make an effort to drink more water, and not just during a run - remember to hydrate yourself during the day, too. Warming up and cooling down is important The best way of warming up your muscles before a run is to do a brisk walk and some light stretches.

"If it's cold outside, wear leggings to keep your muscles warm," Mark advises. "When you run you are constantly pushing off your toes, so stretch your calves and hamstrings and do a little bit of upper body movement - swinging your arms and twisting at your midriff.

"If you are doing something like six to eight miles, start off running slowly and your body will naturally warm up."

The best way of cooling down is to take the last 10 minutes of your run easy. When you are coming to the end of your run, jog slowly and then walk back to your house," Mark says. "After you finish, you have to stretch otherwise you will completely tighten up."

Hold your stretches for 30 seconds and make sure you don't bounce.

Try these ones out: 4 CALF - Stand with one foot in front of the other, the distance of a large step apart, with your toes pointing forward. Make sure your back heel is on the ground and, keeping your back leg straight, put both hands on your front knee and bend it.

4 HAMSTRING - Stand with your feet one small step apart. Put your weight on your back leg, bending it slightly, and stretch your front leg, flexing your foot upwards. Place your hands on your bent leg.

4 THIGH - Stand on one leg and pull your other leg up behind you, grabbing your ankle with your hand. Keep your back straight and push your hips forward to really feel the stretch.

"Have a soak in a really hot bath or have a hot shower after your run," Mark says. "If you still ache and can afford a proper sports massage, do it. If not, get your husband, wife, boyfriend or girlfriend to do it for you."

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