We are several days into 2025, and for many of us the new year is a time to move more.

Whether you have committed to a running club or you have just joined a gym, starting a fitness journey is easier said than done.

On Lunchtime Live, performance and wellness coach John Belton shared his top tips for maintaining momentum with exercise.

Start small

There is no need to jump straight into marathon training right away - Mr Belton recommends starting small.

"Don’t underestimate the value you get from little, frequent, regular steps," he said.

"Take 5-10 minutes of stretching, just start with that and it spirals into something else."

Leverage tech

From smartwatches to fitness apps, Mr Belton said a wide range of technology can help people with their fitness goals.

"[Smartwatches] can give you a HRV reading and tell you about your resting heart rate," he said.

"They can also be used for timing yourself for distance and for programming in workouts.

"Some people are very much inspired by data and that motivates them to move the needle in different ways and I think that’s really beneficial."

Image shows the feet of three joggers, Alamy

Get proper runners

Finding running shoes that fit you properly is crucial for preventing injuries, Mr Belton said.

"We have to have a look at the shoe that works best for your feet because a lot of times little sports injuries - Achilles injuries, plantar fascia injuries - come from footwear and then people stop," he said.

"Unfortunately injuries are part of the journey but they can completely shelf you and your momentum - and we need to protect that momentum."

Find your tribe

Mr Belton said joining a local running club can help you stay on track with regular workouts.

"[Running clubs] are a brilliant start because you’re around like-minded people who are going through the same thing," he said.

"It’s a reason to get out – as great as all the tech is and the online platforms, there’s nothing like being out in nature and being around other people."

For more fitness tips, you can listen back below:

Feature image shows a woman doing pilates on a mat at home, Alamy.