When I started running as a complete newbie, I was lucky because my Dad had years of experience so he helped me learn. We would run together, and we even did a half marathon together in Birmingham years ago.
But I don’t think running is hard to get started. If anything, the hardest part is getting yourself outside. Here’s my tips.
How to run if you’ve never done it before.
- Just start
- Stretch
- Warm up
- Eat properly
- Do what feels good for you
- Wear what feels good
- Set a goal if you want
- Breathe
- Don’t compare yourself
- Rest
- Find helpful inspiration
- Find a good community
1. Just start
I think there’s a lot of talk about how to be a ‘real’ runner. It suggests if you’re not running 10k every week, or getting involved in races every month and you’ve not done a half marathon then you’re not a proper runner.
I couldn’t disagree more. The best way to start running is to start. Put some trainers on, or even comfortable shoes if you don’t own running trainers yet, get outside and start a light jog. I dare you to keep jogging until that next lamp-post. Or however short or long distance you feel comfortable doing.
And if you don’t feel comfortable at the start, that’s what it’s supposed to feel like! Even if you do a very light jog for 5 minutes, you’re a runner. You’ve started running.
Congratulations! This is a huge milestone. We all have to start somewhere, don’t we? If you’re not sure where to start, running in the morning can be a great way to kickstart the day. Or you can try getting motivated with some running music.
2. Stretch!
Full disclaimer, I’m not a physiotherapist and have no qualifications in stretching. But I have done 2 half marathons and have ran on a regular basis for years. Check out my instagram (my handle is katiemissfit) and Runkeeper if you don’t believe me!
And I definitely feel stronger and better running when I take stretching seriously. Do it before and after you run. Even if it’s for 2 to 10 minutes. Your muscles need to cool down.
I remember running distances of around 5 miles, and I wanted to do more but I feel tight and heavy and groggy after. But when I started taking the runner’s stretch more seriously, and actually doing it, that feeling went. I felt lighter after my stretch and my body didn’t feel like it come to a hard stop.
Make sure you stretch your back, legs and arms.. and maybe do some yoga!
3. Warm up
I forget to do this sometimes; I just want to get the adrenaline going. But your body needs a bit of help to get started.
If you started driving a car and went from 0kph to 80kph in a few seconds, it wouldn’t cope too well. It’s the same with you. Make the first part of your jog or run easier. Get yourself moving. Do a short brisk walk or very slow jog, once you’ve done some stretching (see point 2). Once you’ve warmed yourself up, it won’t feel as much of a shock when you start running.
4. Eat properly
You need to fuel up! This isn’t selfish or greedy. If you got in your car and it didn’t have much gas left, it would get through the first kilometer pretty quickly, and then burn out quick. It depends on how far you’re running, but you need to eat enough the day and night before – including those carbs! I sometimes have a huge bowl of pasta the night before, mix some fish in or meatballs, and plenty of water to hydrate as well.
5. Do what feels good for you
If you’ve never run before, do what feels good for you. So if that’s running to the end of your road and back for 5 minutes, that could be a huge achievement for you. Pat yourself on the back.
If you’ve some experience or dabbled in this a while ago, you might feel like you could do more. And that’s great. Just don’t push yourself too hard at the beginning. Do what feels good for you.
6. Wear what feels good too
You don’t need to spend hundreds of dollars on buying all the gear to get started. In fact, it might even make you feel a bit guilty. You know, now you’ve spent half your paycheck on your running trainers, socks, leggings (the list goes on!), you feel like you have to run to get your wear out of it.
If that works for you, go for it. But it doesn’t have to. That’s one of the best things about running. It’s completely free if you run outside. Run in clothes that make you feel comfortable. For example, leggings and a running top works for me – depends on the time of year as to the weather but you get the idea.
I always dress for about kilometer 2, so you’re about 10 minutes in and you’re warmed up. If you’re somewhere quite cold, I’d grab some gloves too and a running hat. You can buy all this kind of thing, but if you’ve never run before, some joggers and a relaxed top will be fine!
7. Set a goal, if you want to work on improving your running
Don’t overthink it too much. Plan your food the day before; see previous step, drink lots of water, and then get outside. Or head to the gym to run on the treadmill if you prefer that. It all counts.
If you want to run once a week for 30 minutes, make a note in your phone or on your calendar. Tell your girlfriends, your other half, your mom and dad, whoever. Keep yourself accountable.
You can pay a personal trainer to help you and build you a strict training plan. But it’s really up to you. I’ve never used a PT for my running because I don’t want to feel any obligation to run. I do it because I love it and I’m the best version of me when I do run. Don’t feel like you need to pay a PT if you want to start running. Your own pace is perfectly fine. You can use this 5K running pace chart if it helps!
8. Breathe
No, really, notice your breath as you start running. This is something that’s helped me run longer distances, but also to run and not feel like I’m going to keel over. Listening to your own breath might sound a weird thing to do. But when you run, is there a pattern? Can you try and control your breathing?
In for 2 running strides, and then out for 2. That works for me – you’ll need to find something comfortable to help keep your breathing nice and steady, but that’s the method I read when I was googling around years ago, and it works.
Of course, you’ll get distracted by your music, or something else, but that’s natural. Just notice if you feel like you’re struggling, breathe. Take some deep breaths, or slow down even, and be kind to yourself.
9. Don’t compare yourself to anyone
There are always going to be people who’ve never ran. And there will always be people who do ultramarathons for fun.
So forget about those people – if the latter inspire you, then use them for motivation of course. But don’t beat yourself up if you don’t think you’re running fast enough. You’re going faster than you would sat on the coach. Run for you, and for future you who’s gaining all the health benefits of running. And be proud that you’re actually running.
10. Find a community, if you want to
Running can be a sociable hobby. There are so many running groups and communities all over the United States of America. Just google around on Instagram or the internet and you’ll find some! For example, the Slow Girl Run Club community
But you don’t have to. You can completely run for yourself, track it in something like Runkeeeper or Strava, and post your runs on social media… Or don’t track it at all. It’s your running journey. You choose.
11. Rest as well as run
Running isn’t just about running. Read that again. Marathoners and sprinters need rest too. So don’t shame yourself for having to take a rest day or use your rest day properly. And make sure you actually take it. Otherwise, you’ll just burn out faster and it will bite you in the bum, I promise.
12. Find good sources of inspiration
Don’t think you have to be following all the fastest runners, or the ones who run the most often. I made this mistake and it made feel guilty I wasn’t doing enough or going longer distances. Find what inspires you, not guilts you.
My thoughts on how to start running
1. Don’t be put off by Google
If you google ‘how do I start running?’, you’ll be faced with a scary ‘how to start a running programme’. In fact, Google is society, feeding you questions that suggest you are overweight and need to lose weight. If Google’s first response wasn’t an example of a rigid scheme to run through, but instead kindly suggested ‘Put some trainers on and begin at whatever pace you feel comfortable’, think how many more people would join the running community. Running is about putting one foot in front of the other and feeling good about it, no expenses or pressures attached.
2. Your outfit
My entire ‘running outfit’ costs no more than £50. But it’s not just about the money. You don’t need to dedicate 20 minutes to create a brand new colour coordinated ‘Running Schedule’ for the next however many months. You just need to go.
3. Little by little
Take little steps, metaphorically and physically. That’s what I did, after a couple of mundane, empty months of no running. I remember when I set out to run 3 miles. I just about managed 1.5 miles and walked the rest. Running is about getting the enjoyment from it. Running makes you your own hero that nobody can take away from you. Anyone can go from zero to hero, why not you?
Here’s a fellow runner’s tips too.
I think the best way of getting into running is:
- Starting right now (not next Monday, New Year (who wants to run when it’s cold and wet?!)
- Having the right gear (proper running trainers – they don’t need to cost an arm and a leg, check out outlets – I got a pair of Adidas Trainers for £14.95!, and online retailers offering running trainers at a fraction of a price
- Don’t start off too fast – use an app to pace you to ensure you don’t run too quickly or doing too much
- Take part in a parkrun to experience running in a group (don’t worry, you won’t be last!
- Enjoy it! Run in a place you like, a park, forest, across the fields, through the city centre, do some window shopping
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Love hiking or running? You might like these: How hiking reduces stress, can hiking help goal setting.. and hiking for charities!
Written by Katie McDonald
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