Who better than the manager of Canary Wharf’s Runners Need to point us in the right direction when pounding the pavements of E14?

Michael Cates, inset, is a 14-time marathon runner. He’s also competed in the Comrades 89k in South Africa.

Now, he laces up his trainers for fun and leads the store’s free Wednesday running classes at 12.30pm.

He said: “The 5k loop around Millwall Dock and South Quay is a great route for getting away from the crowds and for doing speed work.

“I sometimes add a loop through Mudchute Farm for a more scenic run and to show people farm animals live a mile from where they work.”

For those who fancy a longer jaunt, he suggests a 7k run through Westferry and Limehouse to Shadwell Basin, with views of the Thames.

Go to runnersneed.com for more information.