If the thought of running makes you break into a sweat before you’ve even left the house, don’t worry, you’re not alone. So many of us have been there, staring at our trainers and wondering where on earth to begin. Whether you’ve never run before or it’s been years since you last laced up, it’s absolutely possible to get started. You just need the right approach, a bit of patience, and the belief that you can become a runner, no matter how unfit you feel right now.
This guide will walk you through exactly how to start running when you’re unfit, with practical tips, beginner-friendly advice, and plenty of reassurance along the way.
Start with Walking
The first step, quite literally, is to walk. If you haven’t exercised in a while, your body needs time to adjust. Walking is a fantastic way to ease into movement, build your stamina, and strengthen your muscles before introducing any running.
Aim for 20 to 30 minutes of brisk walking a few times a week. Once you feel comfortable, you can start to add short running intervals. Try something like 30 seconds of gentle jogging followed by 90 seconds of walking, repeating this pattern several times. Over time, gradually increase the running parts and shorten the walking breaks.
This gentle approach might feel slow, but it works. You’re building a foundation that will help you avoid injury and actually enjoy the process rather than dreading it.
Follow a Beginner Running Plan
Having a plan makes everything easier. Instead of guessing how far or fast to run, you’ll have clear, achievable steps to follow. Structured programmes like Couch to 5k or a Runna beginner plan are perfect for anyone wondering how to start running when they’re unfit.
I personally love the Runna app because it tailors your plan to your goals, current fitness level, and even your schedule. It guides you week by week, with rest days built in, so you never feel overwhelmed. If you fancy giving it a go, you can use my code RWR2 for a discount on your first plan.
When you’ve got something to follow, it’s easier to stay motivated and see your progress build up bit by bit.
Get the Right Kit
You don’t need loads of expensive gear to start running, but the right basics can make a world of difference. Start with a pair of good-quality running shoes that feel supportive and comfortable. If possible, pop into a specialist running shop for a gait analysis to find the best fit for your feet.
A comfortable sports bra, breathable leggings or shorts, and a moisture-wicking top will help you feel more confident and prevent chafing or discomfort. A running watch or phone app is also a great idea for tracking your progress, no matter how small those first runs might be.
Remember, looking the part isn’t about being flashy, it’s about feeling good enough to step out the door.
Take It Slow (Seriously, Slow!)
This might be the most important tip of all. When you start running, it’s easy to get carried away and push yourself too hard too soon. But the truth is, slow and steady really does win the race.
Run at a pace where you could still hold a conversation, even if it feels too easy. This is often called your “easy pace,” and it’s where the real endurance magic happens. It builds your aerobic base and teaches your body how to use energy efficiently.
If you finish a run thinking “I could’ve done more,” that’s perfect. You’ll stay motivated, avoid burnout, and look forward to your next run.
Fuel and Hydrate Well
When you’re learning how to start running when you’re unfit, it’s not just about the running itself. What you eat and drink can make a huge difference to how you feel.
Try to eat balanced meals with carbs for energy, protein for recovery, and plenty of fruit and veg for vitamins and minerals. Drink water before and after your runs, and if you’re running longer than 45 minutes, consider using an electrolyte drink or gel to stay hydrated.
It doesn’t need to be complicated, but looking after your body makes the whole process feel so much easier.
Don’t Skip Rest Days
Rest is just as important as running. Your muscles and joints need time to recover and adapt after each session. Without rest, you risk injury and exhaustion, and you’ll actually make slower progress overall.
Use your rest days for gentle movement, like stretching, yoga, or walking. It keeps your blood flowing and helps reduce soreness. Think of it as active recovery rather than doing nothing.
Notice Your Progress
One of the best parts of learning how to start running when you’re unfit is realising how quickly you can improve. The first time you run for a full minute, or complete your first full kilometre without stopping, it’s a big deal!
Keep track of your progress in a running app or a simple notebook. Seeing those improvements in black and white can be incredibly motivating, especially on days when it feels tough.
Every milestone counts, and each one deserves to be celebrated.
Make It Enjoyable
Running shouldn’t feel like a chore. Find ways to make it fun. Listen to your favourite playlist or a podcast, run with a friend, or explore new routes and parks near you. Some people even love joining parkruns once they’ve built up a bit of confidence, as the atmosphere is so supportive and welcoming.
If you ever start to lose motivation, mix things up. Run at different times of day, try a new route, or switch to trail running for a change of scenery. Keeping things fresh helps you stay consistent.
Stay Patient and Kind to Yourself
Progress doesn’t happen overnight. Some runs will feel amazing, and others will feel like hard work. That’s normal. Every runner, even experienced ones, has good days and bad days.
Be patient with yourself and focus on consistency. You’re doing something positive for your health, your mind, and your confidence. The most important thing is that you’re out there doing it, even if it’s just a slow jog or a walk-run mix.
You’ve Got This
Learning how to start running when you’re unfit is all about starting small and staying consistent. Focus on walking first, follow a beginner plan, and take it one step at a time. You’ll be amazed at how quickly you’ll notice improvements in your fitness and mood.
If you’d like extra structure and motivation, check out the Runna app and use my code RWR2 for a discount on your first plan. It’s a brilliant way to stay accountable and see real progress, even if you’re starting from zero.
Remember, every runner starts somewhere, and this is your starting line. You’ve got this.
