If you’re living with osteoarthritis or the pain caused by joint wear and tear, you might consider it counterintuitive to take up running.

As it turns out, numerous studies have demonstrated that regular running - even in middle-aged people with a preexisting knee condition - can reduce pain and, in some instances, even improve the state of damaged knee cartilage.

What’s more, as the NHS points out, running “burns more calories than any other mainstream exercise” and, done regularly, can “reduce your risk of long-term illnesses, such as heart disease, type 2 diabetes and stroke” and “help you keep your weight under control”.

If you’re looking to ward off osteoarthritis that final point is particularly important. According to the experts at Runner’s World, “being overweight is also associated with chronic low-grade inflammation throughout the body; by helping you to stay at a good weight, running makes it less likely that your joints will be subject to this potentially damaging inflammation.”

Finally, running also makes you feel great. A recent study of 8,000 runners revealed that “89% of runners said that running regularly made them happier, as well as having a positive impact on their mental health and body image.”

Tempted to give it a go? Not sure where to start? Keep reading for a few handy tips for beginners.

Whether you’re a total novice or it’s simply been a while since you reached for your trainers, stepping out for a first run can often feel a bit daunting. We suggest if you’re over 40, have a BMI of 35 or higher, or family history of heart disease, you might want to chat with your doctor first.

To avoid injury and to ease yourself into the experience, start slowly. A warm-up doesn’t need to include an extensive stretching routine but you should consider spending five minutes raising your heart rate.

These simple warm-up exercises will do just the trick or you could start with a brisk walk.

When you’re ready to get going, set yourself a realistic target (this could be a marker in the distance, a designated distance or time) and, if you feel it necessary, start by alternating between running and walking during your first session. As time goes on, you’ll find the running intervals become longer and eventually you won’t need to walk at all.

It’s natural to feel a bit self-conscious initially but do your best to ward off any negative thoughts. Honestly, nobody else cares how often you stop, whether you’re a bit red in the face or how much you’re sweating. You’re at the start of a process; one that literally every runner will have been through.

When you’re ready to call time on your run, we suggest a simple cool-down routine to help ease your body into a state of rest. A cool-down also helps your body to eliminate lactic acid that can build up after exercise, something important when it comes to joint pain.

While a huge industry has developed around running gear, you really don’t need anything more than a decent pair of running trainers to get started.

If you’re only just starting out, there’s little point shelling out big money on a state-of-the-art shoe; you’re not racing Eliud Kipchoge! Instead, head to a specialist running retailer, explain your beginner status and they’ll be able to advise on a shoe that best supports and suits your feet and running style.

When it comes to what else you wear, it’s up to you. Women are advised to consider using a sports bra, which is sturdier than a regular bra and provides additional support, and everyone should consider at least one garment with a zip pocket for items such as keys. You definitely don’t want those to fly out when you’re a few miles from home!

If you’re taking your phone with you to track your runs, you could consider lycra garments with special phone pockets, armbands or elasticated running belts.

When you first start running, there are various aches and pains you’re likely to encounter. From stitches in your side and cramp to blisters on your feet (invest in Compeed!) and post-run muscle ache, most are run-of-the-mill ailments that your body will overcome quite quickly. It helps to run when you’re properly hydrated, suitably fuelled and have had a good night’s sleep.

If you experience sustained pain in your muscles or joints during a run - so bad that your running stride changes or you’re left limping - you should stop immediately. Listen to your body and react accordingly, you don’t need to act the hero by pretending you can run it off.

You should then take a few days off before gently easing your way back into things. If you think you’ve done serious damage you should get in touch with your doctor.

While some people love running for the alone time it affords them, others are drawn to the sociable side; the chance to jog with friends, to compete against others and to share the highs and lows whether in person or on social media. If you think you might take motivation from the group running, you can find your nearest club via RunTogether.

It’s also worth checking out Parkrun, who for years have put on free, weekly, community events all around the world. Their events are “positive, welcoming and inclusive experiences where there is no time limit and no one finishes last. Everyone is welcome to come along, whether you walk, jog, run, volunteer or spectate.”