Running is easier than you think, whether you just want to start running or you’re training for your first 5K. I went from non-runner to marathon finisher in just six months so if you’re looking for practical tips on how to start running then I’m your woman.
We all know running is great for your body, but it’s also amazing for your mind. It can lift your mood, reduce stress and help you feel calmer and more focused. Some runs clear your head completely, others give you time to think things through and sometimes it’s just about getting a bit of fresh air and space for yourself. It boosts confidence and brings that feel-good rush of endorphins once you get moving. In this guide, we’ll chat about everything from choosing your first pair of shoes to finding your pace and keeping that motivation going.
Invest in Good Shoes
Running doesn’t need loads of fancy gear, but a good pair of running shoes really is worth it. The wrong ones can leave you with sore feet, blisters or niggles that put you off before you’ve even got going. When your shoes feel comfy and supportive, everything feels easier and you’re far more likely to stick with it.
Tips for picking the right shoes:
- Visit a local sports store for a gait analysis. This will determine your running style and help you narrow down the right shoes for you.
- Sites like Vinted are a great place to find affordable options if you’re on a budget. Outlet stores are great too!
- Make sure your shoes provide comfort and support. Don’t just pick them because a runfluencer wears them. Your feet will thank you!
Check out my beginners guide to running shoes for help in finding your perfect pair!
Dress Comfortably and Safely
Your running clothes should make you feel confident and comfortable. You don’t need expensive gear to start, but a few basics help:
- Clothing: Any gym or sportswear will work for now.
- Sports bra: Ladies, a supportive bra is essential for comfort. Look for something thats Medium – High Impact.
- Visibility: Wear reflective gear or bright colours if running in low light.
- Accessories: A hat or cap can help if you feel self-conscious or need sun protection.
Once you start to rack up the miles you can invest in other things such as running socks, jackets, gloves etc.
Start Slow: Walk-Run Intervals
Walk-run intervals are a great way to build endurance without burning out.
Start by doing a few dynamic stretches like leg swings, arm circles and gentle lunges. This warms your body up ready for movement. Then start with a 5-minute brisk walk as your warm-up. Then alternate running and walking – either for 1 minute intervals. Or, if you prefer a visual guide, you could try running to one lamp post then walking to the next. Finish up with a 5-minute walk as a cool-down and some gentle stretching. Stretch your calves, quads, hamstrings and glutes
Once you get into the swing of things you can start to gradually increase the running. Apps like Couch to 5K are great for structured plans, or try Runna – I personally use it, and code RWR2 gives you 2 weeks free.
Pick a Safe and Enjoyable Route
Start with flat, circular routes so you’re familiar with the path. Parks and public spaces are ideal – safe, scenic, and convenient. Avoid routes where you might be tempted to cut short (like running past your house).
- Start small: 2–3 runs per week for 20–30 minutes is plenty.
- Gradually increase distance each week: 1 mile → 1.25 → 1.5 miles, and so on.
- Track your progress: Seeing improvement keeps you committed. Whether it’s running for a bit longer than last week or shaving a few seconds off your km pace. There are plenty of free apps like Runkeeper or Strava to log your runs and see tangible progress.
Nutrition and Hydration for Beginners
Fuelling your body correctly helps you run better and recover faster. Everyone is different so its important to find out what works best for you. As a guide:
Before your run:
- Light snack like a banana or slice of toast with peanut butter 30–60 minutes prior
- Avoid heavy meals right before running
After your run:
- Replenish energy with carbs + protein: yogurt with fruit, a smoothie, or eggs on toast
- Stay hydrated throughout the day; carry a small water bottle if needed
Listen to Your Body
In the early days it’s easy to get caught up in the excitement and ignore early signs of fatigue or soreness. Whilst some mild soreness is normal, any sharp or intense pain is a warning sign. If a run feels too challenging, slow your pace or add in a walking break – there is no shame in walking. Don’t feel guilt about rest days, they are important as they help your body adapt and get stronger.
Finding a Community
Running alone can be a little intimidating. Check your area for local running groups or heead down to your local parkrun on Saturday morning. These free, weekly events are beginner-friendly. Don’t worry about coming last – they have a tail walker at each event.
Having a bit of support makes running more sustainable. If you’re not quite ready to run with others Facebook groups or Strava clubs are great for tips, encouragement and virtual challenges.
Common Beginner Questions
How often should I run as a beginner?
- 2–3 times per week is ideal, gradually increasing duration or distance.
Is it normal to feel sore?
- Mild soreness is expected, but severe pain is a sign to rest.
Do I need expensive gear to start?
- No! Shoes and comfortable clothing are enough. You can add gadgets later.
Keep Going and Enjoy the Journey
Remember, running is about progress, not perfection. It’s a fulfilling and budget-friendly way to stay healthy and boost your mood. I can’t wait to see your running selfies! ❤️
Helpful Links & Resources
- Half Marathon Pace Chart – plan your goal pace
- Runna Review and Training Plans – beginner-friendly app to guide your runs
- 10K Pace Chart – complement your training
✅ Next Steps: Pick your first route this week, try a walk-run session, and log it in your app. You’ll be amazed at how quickly small, consistent steps add up!
