Interested in taking up running but not sure where to start? Running for beginners can feel like an uphill battle. But with a bit of time and patience, running can be a genuinely enjoyable addition to your weekly routine. Read on to get beginner running tips from Jen Lucas-Hill, a sports therapist, personal trainer and beginners running coach who can often be found exploring the trails and pounding the pavements on two hooves!
Running is having a moment. From weekly parkruns to record breaking participation numbers at major marathons, more and more people are choosing to lace up their trainers. According to Sport England, 6.5 million of us grown ups in the UK voluntarily choose to get out and run – without being chased by something with sharp claws and big teeth!
But if you’ve tried to start running as a beginner, you’ll know that to begin with it can feel impossibly hard, incredibly sweaty… and leave you wondering why quite so many people choose to spend their well-earned spare time doing it. So how do you start running, and actually enjoy it? Read on for some top tips on running for beginners.
Build up slowly
Whenever I’ve worked with beginner runners, the most common pitfall they run into (pun intended) is trying to do too much, too soon. Setting off too fast, and trying to run too far, will not only make running feel absolutely horrible. It also increases the likelihood of getting injured, which will put you back to square one!
So how can you start running and actually enjoy it?
Start with walk-runs
Don’t expect to go from zero to hero. If you’re completely new to running, the way to build up your run fitness sustainably is embracing the walk-run. It might feel counterproductive, but by easing in with short stints of jogging instead of trying to go all out, you’re far more likely to make running a consistent part of your routine.
Example beginner run session to build up your run fitness
The exact session will depend on your existing fitness (for example, if you’re coming to running from cycling you might be able to build up a lot sooner). And there are some great apps out there which can guide you through the journey (just remember to always listen to your body, not the app training plan). But for example, a walk-run session for a complete beginner could look like:
- 5 minutes’ brisk walk to warm up, followed by some gentle stretches and mobility (bodyweight squats, lunges, leg swings)
- Followed by 30 secs very easy jog, 1 minute walk: repeat x 5-6
- 5 minutes’ walk to cool down.
As your run fitness progresses, you can increase the jog intervals and decrease the walk intervals until you are able to run continuously. The walk-run method makes it manageable, and you’ll be amazed how quickly you improve.
Increase volume and intensity at a steady rate
Once you’ve broken through that ‘running is horrible and I’m never doing it again’ barrier, running can get quite addictive. Especially early on, when the gains come quickly! This is a bit of a ‘danger zone’ for new runners, and it’s where lots of people end up getting niggles and injuries.
If you want to start running further or faster, a good rule of thumb is to never increase by more than 10% at a time. If you decide to start pushing the pace, reduce the duration to begin with so you’re not over cooking it. Over time, you’ll be able to run further and faster as you get more experienced. But even then, it’s important that you’re balancing intensity with steady endurance work – it’ll make you a better runner in the long term. Read our Zone 2 training blog to learn more about how slowing down could actually help you to speed up.
Don’t neglect strength training
You might have heard the myth that running is ‘bad for the knees’. In reality, weight-bearing activity like running can actually help to look after bone density and strengthen the muscles in the lower limbs. So why do so many runners end up with knee injuries? Obviously it varies case by case. But quite often, these injuries are more likely to be related to overuse and/or inefficient form and muscular imbalances.
This is why strength training for runners is incredibly important. Regularly incorporating strength and conditioning work can help to make you a more efficient, powerful and resilient runner. I’d recommend focusing on some strength building exercises such as squats (or leg press) and deadlifts. Alongside single leg work to build stability, such as split squats, step ups and calf raises.
Top tip: Total Strength Endurance have some great videos on their Instagram page showing some of the key exercises for runners and endurance athletes.
Balance run workouts with recovery
Running is the stimulus, but it’s when you give your body some rest that it can start to absorb the training adaptations and recover stronger. So resist the temptation to skip rest days – rest is when the magic happens! Space out harder sessions through the week with easier days in between, and for beginners I’d recommend having at least one full rest day a week to give your body a chance to fully recover.
Have a specific, time-sensitive goal to work towards
The best way to make a new ‘habit’ stick? Having a goal, with a deadline. Motivation is a fickle beast, and if you rely solely on waking up excited to lace up your shoes, chances are your running routine will fall by the wayside within a couple of weeks. In reality, even the most experienced runners aren’t 100% motivated, 100% of the time. Having a goal to work towards is what gives you the drive and determination to keep at it, even when you don’t feel like it or life gets busy and it gets harder to find the time.
Your goal doesn’t have to be signing up for a marathon. In fact, starting small is often better as it feels way more manageable. Whether it’s completing your first parkrun, signing up for a local race or taking on a Strava challenge. Make sure your goal is something specific, achievable, and has a deadline (either a specific event or a date you’re going to achieve it by) so you won’t be tempted to keep telling yourself ‘I’ll start next week…’ until a whole year has gone by.
Find what works for you to make running fun
We’re all different. Personally, I love running on my own because 9 times out of 10 I need the headspace. Headphones in, ridiculously eclectic playlist blasting and thoughts off in la la land. If you’re a lone wolf like me, I’d recommend making yourself a running playlist with all your favourite tunes (however cringy – my punk rocker teenage self would die with shame at my current one!) or downloading some audiobooks to make running really feel like ‘you time’.
On the flipside, if you hate going out on your own and you prefer a bit of company. Don’t feel like you need to be a speedy runner to join a local running club. It might look intimidating from the outside, but almost all running clubs are beginner-friendly and will be able to guide you to the appropriate sessions for your ability level. I actually met my now-husband at a running club when I was a total beginner (and clearly, less anti-social than I am now) – so I’m living proof that joining a club can be game-changing!
Get the right running gear
Finally, don’t make running any harder than it needs to be by slogging it out in uncomfortable gear. You don’t need to spend a fortune, but it is worth treating yourself to running gear that’s fit for purpose and makes you feel confident.
As a minimum, I’d recommend getting a few lightweight, breathable running tops (you can check out the Stolen Goat ones for men here and women here), plus some running specific shorts or tights – these will be designed to minimise any chafing and often have built in pockets for all your essentials. For women, a decent sports bra is also an essential. Make sure it’s designed for high impact sports to give you enough support.
Running shoes for beginners
You can go down a complete rabbit hole when it comes to running shoes. You’ve got the minimalists in one corner saying we should all be running bare foot. The maximalists in the other, waving around shoes with towering stack heights and more foam than a dodgy 2010 night club. Ultimately, the best running shoe is highly individual and it’ll depend on your biomechanics, gait and preferences.
For your first pair I’d recommend going to a local running shop to try on a few different options and find out what you like. Overall, you just want running shoes which give you a decent amount of support, a bit of cushioning, lock in well around the ankle so you’re not sliding around and have enough room to make sure you’re not bruising your toes.
Starting running as a beginner is all about patience, consistency and trusting the process. Running your first continuous 5km might feel like an impossible task right now, but stick with it and keep building up slowly and you’ll be lining up at your local parkrun before you know it!
FAQs/Quick recap
- How to start running?
Ease into it with walk-run sessions. Start with a 1:2 ratio, e.g, 30s run, 1 minute walk. As your fitness improves, increase the time spent running and decrease the walk time. After a few weeks you’ll start being able to run continuously. Keep the pace easy on the run intervals to make it manageable. - What are the best running shoes for beginners?
This varies depending on your gait and preferences. Visit a local running store to try a few options on. In general, look for running shoes that offer a balance of support and cushioning. If you plan to run mainly off road, consider trail-specific running shoes to give you extra grip. - How many miles is 5km?
5km is equivalent to 3.1 miles, it’s the distance of the ever-popular weekly Saturday morning parkrun. - Should runners do strength training?
Yes! Strength training will help to reduce the likelihood of injury and can make you a stronger, more efficient runner.
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