How to start running (for someone who has never run before)

How to start running (for someone who has never run before)


If you have never run before, jumping on the treadmill or heading out for a run can seem a little daunting. 

Not to fear, here are some of our top tips on how to start running. 

Find a schedule that works for you 

First things first, you want to find a schedule that works for you and is realistic

Don’t go for a programme that is going to have you running 10K in a week. Be honest with yourself and consider your goals and how much time you have to dedicate to running. 

Start with a running plan for beginners and slowly build yourself up

If you find that a schedule is too easy once you’ve started, that's okay! It is better that than to overexert yourself, which could result in injury.

Walking does not mean you’ve failed 

Once you’ve chosen your schedule, don’t be disheartened if you can’t do it the first time you put on your running shoes. 

Having to slow down the pace or even walk does not mean that you’ve failed. Walking in itself is an excellent exercise and helps you to build up endurance without the same levels of stress being put onto your muscles. 

If you need to walk, don’t worry – it’s still better than nothing! 

Join a running group 

If you find it difficult to motivate yourself, joining a running group can be a great way to get fit and make new friends. Don’t worry about being a beginner – you’ll probably find that most people are. 

Beginning your running journey with others will provide you with accountability, so you’re more likely to stick with it, not to mention enjoy it! 

Find somewhere scenic 

Use your running training plan as an opportunity to explore and feel closer to nature. If you’ve got pretty things to look at on the route, you’re more likely to enjoy yourself, and it might even feel like it’s going quicker. Have a google and find scenic places near where you live. 

As long as they’re safe and enjoyable, you can pretty much run anywhere. 

Don’t panic 

You’re almost definitely going to feel out of breath and maybe even get a stitch. Don’t panic – this is totally normal. 

If you have checked with a Doctor before ensure you have no underlying health issues, then the chances are what you’re feeling is just a sign that your body isn’t used to it. Most runners find that as their fitness increases they’re able to run for longer without feeling out of breath and getting a stitch. 

Don’t worry and certainly don’t use it as an excuse never to go out again – it’s normal. 

Remember that everyone was a beginner once. Just as with anything else, running takes practise, but if you can get into it, it can be a great stress reliever and way to keep fit. Give it your best shot – you’ll get the hang of it. 

If you’re a seasoned runner, let us know your top tips for beginners in the comments and check out advice on how to run a marathon here. 

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