In his 2007 memoir, What I Talk About When I Talk About Running, the novelist Mr Haruki Murakami compares running to writing. “One day out of the blue,” he says, “I wanted to write a novel. And one day, out of the blue, I started to run – simply because I wanted to.” It is an interesting, if oblique link, but it would suggest that both impulses are primal, unstoppable urges – an escape from our day-to-day lives and thoughts.

Taking up running went something like that for me, too. Out of the blue. A decade-long smoker, I’ve never been good at exercise nor drawn to it. In fact, I’ve actively avoided it, like it was a cold, and mainly because it was done in the cold: the memory of school cross-country races too unpleasant to relive.

But one day in December, away from London, I picked up a pair of sneakers, put on some running clothes and, well, just started to jog. Every day I did it again, and the days I didn’t slug my way around my hometown, I felt noticeably worse. It made a huge difference to my body and mind.

Recently, I’ve been waking up and running to my office (3.2km) or around the local park and back (6.2km). I’ve had my gait analysed and have an electronic coach in my ear egging me on. I can breathe. My joints are more flexible and I’m able to tackle the daily anxieties of life better than ever before. My muscles are toning up and my face is slimmer. To better understand how to make the most of running, I spoke to some experts. Here are their tips for beginners, below.

Start with small distances, but keep going. So much about running is breaking through barriers we’ve put in place when we’re young. “Probably the best start is to put on your running shoes and set yourself a goal to train for, like a 5k or 10k,” says Nike+ Run Club head coach Mr Cory Wharton-Malcolm. “It’s important that your first experience feels good, and that you want to continue.”

No matter if you’re racing over the Williamsburg Bridge or running down Regent’s Canal, you should plan how far you want to go with a loop in mind. This is so you’re physically returning home after the midway point. Apps such as MapMyRun can help you plan your route. Psychologically speaking, it’s easier if you know you’re on the home stretch as fatigue hits you. Consider jogging half the way to work and getting public transport the rest of the way. It’s best to change your routes occasionally. If you’re running in a city, aim for canals and parks, rather than traffic-congested roads.

“All you really need is a pair of good sneakers and a heartbeat,” a friend of mine said recently, having just run a quick 10k. He was right, technically speaking. But sometimes we need motivation to step outside on a Baltic morning. Apps such as Aaptiv have a range of coaching programs with a playlist of songs to help you get going. A voice guides you along telling you to speed up into a sprint, or slow down into a jog. Another app called Strava syncs up with your smartwatch and tracks your run, uploading it onto a community network, should you feel the need for some moral support. If nothing else, it gives you a sense of achievement and competition.

In his book Psyching For Sport, the Canadian sports psychologist Mr Terry Orlick found that there were four important factors for a successful athlete. The first three were self-explanatory: talent, hard work and welcoming competition. But he also stresses the importance of their mental strength. Experienced athletes and runners are able to relax and stay focused. They can envision the end of a race, and concentrate on their plan to get there. This helps them to set realistic goals. If this does not come naturally, Dr Josephine Perry, sport psychologist at Performance in Mind, has some coping strategies. “When you are starting out as a runner, even a mile feels a really long way,” she says. “What is great about city running is there is so much to distract your brain from the effort your body is putting in. Lots of runners use a technique called dissociative attentional strategy – basically finding ways to think about anything but the running to pass the time quicker. In an urban landscape there are tons of things to help with this. Counting how many red cars you spot on your run, looking for different types of urban animals or giving a virtual award to the best advert spotted are all ones I’ve used.”

It doesn’t matter where you are in the world, running in a city offers its own peculiar hurdles compared to the countryside. “Unless you find a park or a long road,” says Mr Wharton-Malcolm, “city running is often more like running intervals, there are lots of people, lots of traffic and lots of buildings. City running is harder on the legs.” With this in mind, investing in the correct running sneaker is crucial. Nike stores and the likes of The Running Works and Profeet offer in-depth gait analysis services. Most runners will either pronate or supinate when they run. If you don’t land properly and roll your feet, you will need more ankle and sole support in your running shoes. As for the rest of your kit? You might want to wear running leggings under your shorts, with some cushioned running socks and a tight thermal dry-fit long-sleeved layer on top.

“Recovery is just as important as your run if not more important,” says Mr Wharton-Malcolm. “The recovery stage allows your body to build and grow which is what helps you build the physical and mental strength to manage longer or faster runs.” Think about running four days out of seven, max, and always remember to stretch. Head to YouTube to make sure you’re doing it correctly. On your off days, rest or do some cross training. It isn’t healthy to run all the time, so go swimming or head to the gym. Building up your muscles – particularly your core and legs – is a good way to prevent injury when running.