Wearing the correct footwear is essential. Athletes should have trainers that are designed for running - not plimsolls or fashion trainers. Running spikes are useful to provide extra traction on the track and prevent any slipping, especially if it's wet. For new members we would recommend multi-purpose spikes with plenty of cushioning.

For trainers, running spikes and clothing we recommend Run 4 It where club members get a 10% discount, with nearby stores at:

• Edinburgh Maybury (42 Turnhouse Road, Edinburgh, EH12 8LX)
• Edinburgh (108-110 Lothian Road, Edinburgh, EH3 9BE)
• Bridge of Allan (17 Henderson Street, Bridge of Allan, Stirling, FK9 4HN)

The club also has a supply of second-hand running spikes, all in good condition, that can be purchased for £10 per pair.

At outdoor tracks, the individual spikes should be a maximum of 7mm in length - most new track spikes are supplied with this length. However, when competing indoors, at the Emirates Arena in Glasgow, the spikes should be a maximum length of 5mm.