Running is one of the most accessible and rewarding forms of exercise. It requires minimal equipment, can be done almost anywhere, and brings fantastic benefits to both your physical and mental health.
Whether your goal is to get fitter, lose weight, boost your energy levels, or simply enjoy the outdoors, running is an excellent way to achieve it.
If you’re new to running and have never considered yourself particularly fit, don’t worry – you’re in the right place. This guide will introduce you to the basics, helping you get started with confidence and motivation.
The Benefits of Running
Before you lace up your trainers, it helps to understand why so many people take up running in the first place. Here are some key benefits:
Improves Cardiovascular Health
Running strengthens your heart and lungs, reducing the risk of heart disease and improving overall fitness.
Aids Weight Loss
If you’re looking to shed a few pounds, running can be a great calorie burner.
Boosts Mental Health
Many runners talk about the ‘runner’s high’ – a feeling of euphoria after a good run, thanks to endorphins being released.
Increases Energy Levels
Regular running helps to improve stamina, making everyday activities feel easier.
Builds Confidence
Achieving small running goals can give you a sense of accomplishment and boost your self-esteem.
What You Need to Get Started
Unlike many other sports, running doesn’t require a big investment in equipment.
However, there are a few essentials that will make your running experience safer and more comfortable.
A Good Pair of Running Shoes
Your shoes are the most important piece of equipment. Wearing the wrong type can lead to discomfort and even injury. Look for a pair designed specifically for running, with good support and cushioning. If possible, visit a specialist running shop where they can assess your foot type and running style.
Comfortable Clothing
You don’t need expensive gear, but breathable, moisture-wicking fabric can make a difference, especially if you plan to run in warm or cold weather. A supportive sports bra is essential for women, and well-fitted socks can help prevent blisters.
A Running Watch or App (Optional)
While not necessary, a basic watch or smartphone app can help track your progress. Many apps offer guided programmes for beginners, helping you to stay motivated and measure your improvement over time.
A Water Bottle (for Longer Runs)
Staying hydrated is important, particularly if you’re running for more than 30 minutes. Consider a lightweight water bottle or a running belt to carry essentials.
How to Get Started
It’s tempting to go out and run as far and fast as you can, but taking a gradual approach will help you avoid injury and frustration. Here’s how to begin:
Start with Walk-Run Intervals
If you’re completely new to running, don’t worry about running non-stop. A popular beginner method is to alternate between running and walking. For example, run for 30 seconds, then walk for 1-2 minutes. Over time, as your stamina improves, you can gradually increase the running intervals and reduce the walking breaks.
Focus on Time, Not Distance
Instead of stressing over how far you’re running, focus on the amount of time you spend being active. Start with 20–30 minutes, including walking breaks, and gradually build up from there.
Set a Realistic Schedule
Aim to run at least three times a week to build consistency, but listen to your body. Rest days are just as important to allow your muscles to recover.
Listen to Your Body
Some muscle soreness is normal, but sharp pain or discomfort is a sign that you should slow down or take a break. Running should be enjoyable, not painful.
Staying Motivated
One of the biggest challenges for new runners is staying motivated. Here are some ways to keep going:
Set Small Goals
Rather than aiming to run a marathon straight away, set achievable goals – whether it’s running for five minutes without stopping or completing a local 5K event in a few months.
Find a Running Buddy
Running with a friend can make the experience more enjoyable and keep you accountable.
Keep a Running Journal
Tracking your progress can be motivating. Write down how you felt, what you achieved, and any small victories.
Reward Yourself
Treat yourself when you hit a milestone – whether it’s a new pair of running shoes, a relaxing evening off, or a special meal.
Remember Your ‘Why’
Whenever you feel like giving up, remind yourself why you started. Whether it’s for health, fitness, or mental well-being, keeping your personal reasons in mind can help keep you going.
Final Thoughts
Starting a running routine might feel daunting at first, but with the right mindset and a gradual approach, it can become a rewarding part of your life.
Remember, every runner was once a beginner, and progress comes with time. Lace up, start slow, and enjoy the journey!