Someone recently asked me “if someone wanted to start running, what advice would you give them?”. Not only did this provoke an instant answer, but it sparked a realisation in me that this is something that needs addressing.
At the time, my answer was this. “Start by walking and then run for a few minutes. If you can, keep going, and if you can’t, walk”.
After hoping my advice was at least a little helpful , I’ve given this some serious thought. I wondered what Mo Farah, Jessica Ennis and Usain Bolt would advise. How different would their expertise be from their years of running and winning global competitions to mine?
There’s no ‘one size fits all’
I’m afraid the answer is that I can’t tell you what they would say because I’m not them. But I can do my best using how I got from zero to hero in a month. I’m not going to pretend to know all of the best fitness regimes, training programmes and running routines that the expert runners might tell you. This is for one reason and one reason only; there’s not one.
Running isn’t about creating an all-singing all-dancing schedule, instructing you to run ‘x’ amount of miles every day at ‘x’ o’clock, displayed in a complex, fancy new regimented routine that you feel obliged to stick to.
Oh, and don’t forget the extortionately priced, obligatory workout clothes. I mean, of course the ‘proper runners’ are the ones in the £100 Nike trainers and £40 running pants. Let me relieve your expectation of this false ‘Running World’.
Running is priceless, literally
Don’t get me wrong, it’s nice to have routines and expensive gear. But for me, the best thing about running is the simplicity of it. I am proud to say that I wear Skechers and Adidas.
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.
It honestly pains me to think that there are hundreds and maybe thousands of people out there who go through the thought process of “ooh I’d love to start running, but how?”.
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.
How did I start running?
So, my first answer will remain the same. Take little steps, metaphorically and physically. That’s what I did, after a couple of mundane, empty months of no running. On the 28th January, (years ago!) I set out to run 3 miles. I just about managed 1.5 miles and walked the rest.
Knowing that if I didn’t get my act together in the next few weeks, the IronBridge half marathon would be very, very difficult, I did something I am very proud of. With someone who motivates me every step of the way, a lot of determination and a pair of Sketchers, I got my act together because a few days later, I ran the full 3 miles.
Then, in 4 weeks, I went from 1.5 miles to 10 miles in 1 hour 52 minutes and 57 seconds.
It’s now 2025 and I’ve done 2 half marathons, lots of parkruns and plenty of fun runs too!
medals
Inspired to share and run more
When I told my (then) running partner I was thinking of writing this exact blog, he asked me “why don’t you call it ‘Zero to hero in a month’?”. At first, I thought he was joking. I can’t boast on my blog. But after mulling over the last 4 weeks of post-run thigh pains, early mornings and pedestrians giving me alien stares, I took his advice.
I stand by what I wrote earlier. Running is about getting the enjoyment from it. But the last 4 month of half marathon training has taught me something else. Running makes you your own hero that nobody can take away from you. Anyone can go from zero to hero, why not you?
Written by Katie McDonald, Updated 23rd March 2025.
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