How to start running when you’ve never run before
Running. It can feel like a big challenge, especially if you’ve never done it before — or maybe you’ve tried and didn’t stick with it. You might think, ‘I’m not built for running’, or ‘It’s too hard’. I get it — I’ve been there. I hated exercise in school. I tried running in my teens and twenties but couldn’t keep up with it. It always felt uncomfortable. But when I started running in 2020, something changed, and this time, I stuck with it.
So why is running one of the simplest yet most effective ways to improve both your physical and mental health? And how can you get started, even when it feels daunting?
Let’s dive in!
1. Getting started: the first steps
Set a simple goal
The first thing you need to do when starting your running journey is set a goal. Keep it small and achievable — like running for 10 minutes without stopping or completing your first 5K. The goal doesn’t need to be big, but having something to work towards will keep you motivated.
Start slow
When I started in 2020, we were in lockdown, and I had limited options. I began by running on the spot for a few minutes at a time, then moved to short loops in my garden. Your start might look different, but a great way to ease in is by mixing walking and running. Try running for 30 seconds, followed by 90 seconds of walking. This approach builds stamina without pushing you too hard too soon.
Invest in proper shoes
You don’t need fancy shoes for your first walk-runs, but after a few weeks, it’s worth investing in a proper pair of running shoes. The right shoes make a huge difference in comfort and injury prevention. You don’t need the latest model; a previous year’s model on sale will do just fine.
2. Creating a routine
Start with a plan
Having a structured plan takes the guesswork out of your runs. If you’re a complete beginner, try a Couch to 5K program. These plans gradually build endurance over a few weeks. If you feel like the program is progressing too quickly, feel free to repeat a week.
Set realistic expectations
Running won’t always be easy. Some days will feel hard, and that’s okay! Progress doesn’t happen overnight, but with time, you’ll see small improvements that will keep you motivated to keep going.
Track your progress
When I first started, I tracked my runs using a cheap step-counting watch. Soon, I wanted to know how far I had gone, so I started using apps like Runkeeper and Strava. There are plenty of free apps that let you track distance and pace. Tracking your runs is a great way to stay motivated and accountable — and it’s so rewarding to see your progress.
3. Boost your confidence and stay motivated
Celebrate the small wins
Running a marathon might be your end goal, but celebrate every little milestone along the way. Completed your first run? Celebrate! Ran without stopping for the first time? Celebrate! Every achievement counts, no matter how small.
Find support
Running doesn’t have to be a solo journey. Find a friend to run with, join a local group, or share your progress on social media. Surrounding yourself with supportive people makes a big difference.
Push through mental barriers
Running is just as much mental as it is physical. When you start, your mind will probably tell you to stop. But remember that every step brings you closer to your goal. The mental game is key, and pushing through those moments of discomfort will make you stronger.
I used to be afraid of what others would think of my running form, or how I looked. But most likely, no one’s paying that much attention. And if they are? That’s their problem, not yours. Just remember: You’re lapping anyone still sitting on the sofa.
4. Preventing injuries
Warm-up & cool down
Warming up and cooling down was something I neglected at first, but it’s so important. Simple dynamic stretches before and static stretches after your runs can help prevent injuries and aid recovery. Trust me — your body will thank you!
Listen to your body
Rest is just as important as running itself. If you’re tired or sore, take a break. Overdoing it can lead to injury. You don’t need to run every day — 3 times a week is perfectly fine, and that’s how I trained for marathons and ultras.
Stretching & recovery
If your muscles feel tight, gentle stretches or yoga can help. Foam rolling is great for recovery, too. And I swear by an Epsom salt bath after a tough run — it works wonders.
5. Common beginner mistakes and how to avoid them
Too much, too soon
I made this mistake when I first started — I wanted to run more, faster, and longer. It led to injury. Take it slow, and let your body adjust.
Skipping rest days
Don’t skip rest days! They’re crucial for recovery and injury prevention. I know it’s tempting to run every day, but rest is part of the process.
Not hydrating enough
Hydration is key. Even if you’re not running long distances, dehydration can leave you feeling sluggish. Drink water before, during, and after your runs. As you start running longer, make sure to replenish lost electrolytes as well.
6. Final thoughts: just run
Starting is always the hardest part, but once you do, it gets easier. Soon you’ll feel the physical benefits — more energy, better sleep, and improved strength — and the mental benefits, too. Running isn’t just about fitness; it’s about taking care of yourself, mentally and physically.
Remember: take it one step at a time, be kind to yourself, and most importantly — enjoy the journey. You’ve got this!
