Running is a great way to boost fitness, improve mental health, and get outdoors. With fitness apps like Couch to 5k seeing a surge in users, many people are lacing up for the first time. Whether you’re just starting out or have been thinking about it, this beginner running guide will help you kick off your running journey with confidence.

How to Get Started

1. Wear Comfortable, Functional Clothing Choose gear that fits well and feels good. Avoid ill-fitting clothes that may cause discomfort. If you’re running in low light, opt for reflective or hi-vis clothing to ensure you’re visible. You don’t need expensive gear, but investing in a quality pair of running shoes is essential. Many local running stores offer gait analysis to help you choose the right shoes.

2. Find a Beginner-Friendly Route Choose a flat, familiar route to start. Circular routes are ideal because they encourage you to complete the full loop. Avoid running past your home mid-run to resist the temptation to stop early.

3. Warm Up and Build Gradually Begin with a 5-minute brisk walk to warm up. Follow a run/walk plan, alternating between running and walking. Gradual progress reduces the risk of injury. The Couch to 5k app is perfect for helping beginners achieve their first mile. Always end with a cool-down walk and stretching.

4. Increase Distance Slowly After completing your first mile, don’t double the distance right away. Gradually increase your distance (1.25, 1.5 miles, etc.) to avoid burnout. Aim to run 2-3 times per week for about 20-30 minutes, including warm-ups and cool-downs.

5. Listen to Your Body It’s normal to feel sore, short of breath, or experience a stitch. Take a break, hydrate, and adjust your pace if needed. If you’re feeling good, feel free to go a bit further, but don’t push too hard. Adjust your plan to suit your fitness level.

Staying Motivated

1. Music or Podcasts for Distraction Create a playlist of your favourite songs, podcasts, or audiobooks to make the miles pass quicker. It’s an easy way to distract yourself from the effort and enjoy your run.

2. Invest in a Running Belt A running belt can carry essentials like keys, water, and your phone, leaving your hands free and reducing discomfort from items flapping around in pockets.

3. Fuel and Hydrate Properly Keep your energy levels up with a balanced diet rich in lean proteins. Make sure to stay hydrated by drinking plenty of water, especially if you’re running for longer periods.

4. Be Patient Running isn’t always easy right away, and results take time. Consistency is key. Stick with it, and you’ll gradually feel stronger and more confident.

5. Join a Running Buddy or Club Running with a friend or group makes it more enjoyable and holds you accountable. You’re less likely to skip a run when you’ve committed to meet someone.

6. Try Parkrun Parkrun offers free weekly 5k timed runs worldwide. They’re a great way to get into a routine and meet fellow runners. Parkrun is inclusive, non-competitive, and beginner-friendly. Read my top tips to your first parkrun here!

Following this guide will help you get started with running safely and keep your motivation going. Stick to the plan, and soon you’ll be hitting those running goals!