 YOU'VE written your summer 'to do' list. You've trawled through the Internet for a bargain break, bought a crate of St Tropez self-tanning lotion and vowed to get rid of your muffin-style midriff. So. How are you going to tackle getting in shape? Call me psychic - but I just know it's on your agenda. How about you swap food fads and half-baked diets for a real fitness commitment - the kind that will not only help you work out but raise money for charity too? Running is now hugely popular with all sorts of people because it costs nothing, anyone can do it and it's one of the easiest exercises to fit into your life. And the more you do it, the better you'll feel and look. By jogging for 30 minutes a day you'll get relatively fit fast and lose weight. Getting started is just a matter of choosing a goal and gradually building up the speed and distance. Here are your six steps to success: 1. Get the right equipment Make sure you buy a good pair of running shoes to avoid injury. 2. Get goal-orientated Participating in an organised event is a good place to start. There are plenty of charity/fun runs going on throughout the summer, so have a look at the 'what's on' section of our website - www.liverpoolactivecity.co.uk - for inspiration. 3. Run with the pack Encourage friends, family and colleagues to run/train with you. They'll motivate you when you're flagging and make you laugh when the chips are down. 4. Get writing Slot in some training sessions in your diary and don't forget to write how you feel before, during and after a run. This will help you see the psychological and physical benefits of getting fit. 5. Warm up Begin each session with a brisk walk and some stretching exercises. Repeat the process to cool down after a run. 6. Drink plenty of water Staying hydrated is vital, so take small sips of water before, during and after your session. 7. Slow & steady progress You know the saying - don't run before you can walk. The idea is to start out gently rather than burning out and giving up within a couple of seconds. Beginners should find a pace that's a little faster than a shuffle and then work their way up with each session. They'll need to feel as though they're challenging themselves but not gasping for breath. Those who are already quite fit can try a good running pace. We did it....
 Solicitors Craig Shaw, 34, and David Owen, 41, from Oliver & Co, Chester. Why: It's an effective type of cardiovascular fitness training and a terrific way of raising money for charity. Objective: On Sunday, May 21st Craig will be running the Chester Half Marathon and David will be participating in the Manchester 10k race to raise money for Leonard Cheshire - a local charity who helps disabled people. Anyone who would like to pledge their support should contact craig.shaw@oliverandco.co.uk Training: 5 mile runs during their lunch hour. | 
