How to Start Running: A Simple Guide for New Runners
Introduction
Running is one of the most accessible and effective ways to improve your physical and mental well-being, yet many people find it daunting to start. Whether you’re new to exercise or looking to get back into a routine, the key to running is understanding that it doesn’t have to be complicated. It’s all about putting one foot in front of the other, starting slow, and building consistency.
I was fairly fit most of my life, having played football regularly from childhood to my early 30s. But even then, running felt like a different beast. When I first started, it was hard. I’d push myself to run 3km and have to stop. Back then, it felt so painful that I questioned why I would want to put myself through it again the next day. Looking back, I know it was because I went flat out, trying to run as fast as I could, without understanding the importance of pacing or easing into a new activity. Now, I know better—starting slow and building up is the best way to get the benefits.
1. Set Realistic Goals
The first step to becoming a runner is setting goals that are realistic and achievable. Your goal doesn’t have to be huge; it should be personal to you. For me, my initial goal was to run a 10K in 40 minutes, which felt like a stretch, but it gave me something to aim for. For someone else, the goal might be as simple as running for 10 minutes without stopping or completing a 1-mile run.
The important thing is that having a goal gives you a sense of direction and motivation. You’ll find that as you make small improvements, the satisfaction from those accomplishments will drive you to keep going. Running is hard, and pushing yourself can feel painful at times, but with consistency, you’ll see progress—and that’s where the magic happens.
2. Start Slow and Build Up
One of the biggest mistakes new runners make is trying to run too fast, too soon. When I first started, I would run flat out for as long as I could, aiming for around 30 minutes. It was inconsistent and often painful. Some months I’d only manage two or three runs, and other months, none at all.
The key to enjoying running—and sticking with it—is to start slow. Focus on building a steady routine rather than worrying about speed or distance. In 2012, I finally did some research on how to make running easier and set myself a more structured target of running a 10K in 40 minutes. Though life got in the way and I didn’t stick with it, that period of structure and consistency helped me realize how important it is to ease into running and avoid burning out too soon.
Break it Down with Intervals
For beginners, a great way to start is by using a run-walk approach. For example, you could start with 1 minute of running followed by 2 minutes of walking and repeat this for about 20-30 minutes. Gradually, as your body adapts, you can extend the running intervals and reduce the walking breaks. This is an effective method to build stamina and helps you avoid the dreaded feeling of burning out too soon.
3. You Don’t Need Fancy Gear
One of the biggest myths about running is that you need expensive trainers, watches, or gear to get started. The truth is, you don’t need much to run—just a pair of comfortable shoes, some workout clothes, and the willingness to start. Don’t worry about fancy gadgets or strength training routines at the beginning. Focus on getting out there and moving. The gear can come later, once you’ve established a regular habit and know what you need.
Many people get caught up in the idea that you need the best running shoes or the latest smartwatch to succeed. In reality, the most important tool for running is your mindset. Show up consistently, and the rest will follow.
4. Consistency is Key
Consistency is the most important part of starting a running routine. It doesn’t matter if you’re not running fast or far—the key is to keep showing up. When I first got into Parkrun, it became a bit of an obsession for me. Going every Saturday became part of my routine, and that regularity helped me stay consistent. The thrill of achieving personal bests and the amazing feeling after a run made me want to get out during the week to train and improve my times.
In 2017, I set a goal with a friend to run 1,017km in the year. Although it felt like a slog at times, the challenge kept me consistent, and I achieved the goal by the end of December. However, I noticed that without a goal in 2018, my running dropped off. Having a target to aim for really helped me stay on track.
Build a Routine
Start by setting yourself a regular schedule, even if it’s just two or three runs a week. Pick days that work for you and stick to them. Whether it’s early morning or evening, make it part of your routine like brushing your teeth. The act of showing up regularly builds a foundation, and soon enough, running will feel like a natural part of your week.
5. Don’t Compare Yourself to Others
Running is a personal journey, and your progress may look different from others. It’s easy to get caught up in comparing your pace or distance to other runners, but remember, everyone starts at a different level. For me, running 3km was a struggle when I started, but over time, I built up to longer distances and better times.
The important thing is to focus on your own journey and celebrate the small wins. Whether it’s running an extra minute or feeling a bit stronger each week, progress is progress.
Track Your Progress
While you shouldn’t compare yourself to others, tracking your own progress can be highly motivating. Consider using an app like Strava or MapMyRun to log your runs, or simply keep a journal. This way, you can look back over time and see how far you’ve come. It can be the push you need to keep going.
6. Enjoy the Process
Running isn’t just about getting fitter or faster; it’s also about enjoying the process. Some days, you might not feel like running, and that’s okay. But there’s something special about getting out, clearing your mind, and focusing on putting one foot in front of the other.
During some of my harder times, I would listen to self-help podcasts and videos, and they often talked about the idea of just putting one foot in front of the other. Even when I was in emotional pain, I kept telling myself that the feelings would pass. I might not have felt immediate relief from running, but I had faith that getting out there and doing something was helping. It was my way of trying to help myself when I felt helpless.
Find Your Why
To enjoy running long-term, it’s important to find your “why.” Whether it’s for physical health, mental well-being, or just to have time to yourself, running should serve a purpose that brings you back to it week after week. Knowing why you run helps turn it into more than just an exercise—it becomes a meaningful part of your life.
7. Running is Mental as Much as Physical
Running isn’t just about building physical stamina; it’s also a mental game. For me, I realised that pushing through the discomfort was part of the process. Over time, I learned that pacing myself and saving the fast efforts for personal best attempts made running more enjoyable. Not every run has to be hard—many of my runs are at a steady, easy pace, which builds stamina and allows me to enjoy the process more.
By focusing on consistency and not pushing yourself to the limit every time, you’ll gradually build both your physical endurance and your mental resilience.
Overcoming the Mental Blocks
Some of the biggest challenges in running aren’t physical but mental. You might find yourself doubting whether you can keep going or thinking that progress is too slow. A good way to overcome these thoughts is to break your runs into smaller chunks. For example, instead of focusing on finishing the whole run, tell yourself to just get through the next kilometre. Once you do, focus on the next, and before you know it, you’ve finished. These mental techniques help you push through tough runs and build your mental strength along the way.
Conclusion: You’ve Got This
If you’re thinking about starting running, remember that it’s okay for it to feel hard at first. Set yourself a goal, start slow, and build a routine. You don’t need fancy gear or to be a certain level of fitness to start—you just need the desire to improve. With consistency, you’ll see progress, and the satisfaction of achieving your goals will keep you going.
Running is about so much more than fitness—it’s about taking control of your mental and physical health, and proving to yourself that you can overcome challenges. So, lace up your shoes, get outside, and take that first step. You’ve got this!
