In my last column, I concentrated on some of the important elements for beginners starting to use the great outdoors for their jogging or running.

This week, I want to give you some tips on how to prepare for running a fun run or even a serious running event.

The difference between jogging or running for fitness rather than for an actual event is that, for the latter, you need to perform a fair amount of running before the actual day, otherwise you may suffer serious consequences.

There will always be people who do not consider this and it can be to their detriment, especially as any run should be enjoyable.

In the coming months, there are many events being held in Sussex that you could use as a goal for your training.

It is important to remember that any jogging or running distance can be strenuous and it is always advisable to consult with your doctor if you do not run generally and/or if you have medical problems that could be affected by the training for the actual event.

I have included some tips that may be relevant to you in training or when running a race.

Always remember that running/jogging can cause you body to dehydrate, especially in the heat. This requires you to ensure an adequate fluid intake.

Aim to drink between 200ml to 300ml of water per 20 minutes of exercise. This should be the minimum and if it is hot, you will need to drink more.

If you are running for extended periods of time - an hour or hour-and-a-half - a sports drink may be advisable. Most of the time, water is fine.

Use a set of fairly new running shoes. They become less effective as they age.

Poor training shoes may lead to shin, knee and hip problems.

Enjoy the run and work within your limitations.

Column by Paul Simmons. Paul's Tip: If you can run with someone, do. It is more enjoyable and will help motivate you. For fitness advice or training, call Paul Simmons on 01273 595939 or 07970 686054.