How to start running

April 20, 2022

Running is one of the most popular sports in the UK – and interest in the activity just keeps on growing. In 2010, about 2 million people went running once per week in the country, but that rose to almost 6 million in 2020, according to England Athletics. If you’re thinking about how to get into running, there’s never been a better time to start this sport. There are more resources, information and forms of support for runners than ever before!

Whether you’re looking at getting back into running after time away from exercise, or want to get into running for the first time, it’s good to have a plan. In this guide, you’ll find everything you need to know for getting into running – whatever your experience.

How to start running?

If you’ve made the decision to start to run, whether it’s for general health and wellbeing, to gain fitness, or to try and rid yourself of some unwanted weight, it’s helpful to take some time to plan out your strategy. When you’re completely new to the world of running, everything from running gear to running technique can be baffling. Also, without a plan for getting into running, there is a risk of doing yourself damage.

This getting into the running guide is designed for absolute beginners, as well as those who are getting back into running after years off.

Start with any kind of movement

If you are thinking about how to get back into running after an injury, consider starting with a gentler type of exercise, such as using a rowing machine, walking, or pedalling on an exercise bike. Once you’ve built up your strength, you can then progress to running – assuming your doctor gives you the go-ahead.

Start slow when getting into running as a beginner

As the saying goes, “don’t run before you can walk”. Injuries can happen when people start to run for the first time. There might be days when you feel great and want to push yourself harder than you ever have before. However, pushing yourself too hard before your body is strong enough to handle the stresses and strains of running is a sure-fire way to get injured. Initially, your goal should be to have fun. Once you’ve been running a couple of times a week consistently, you can then start to increase the distance and pace.

Create your running plan

One of the best tips for getting back into running or starting as a beginner is to write a training plan. Running plans state how far you will run each day, how often, and where. It makes motivating yourself a lot easier and helps you measure your progress over time.

Here is our complete beginners and getting back into the running plan:

Week	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
1	Walk 1k	Walk 1k	Rest	Walk 2k	Walk 2k	10 minutes on a gym exercise bike or rowing machine	Rest
2	Walk 3k	Walk 3k	Rest	Run 1k	Run 1k, walk 1k	20 minutes on a gym exercise bike or rowing machine	Rest
3	Run 1k, walk 2k	Run 2k, walk 1k	Rest	Run 2k, walk 2k	Run 2k, walk 2k	30 minutes on a gym exercise bike or rowing machine	Rest
4	Run 3k, walk 1k	Run 3.5k, walk 1k	Rest	Run 4k, walk 1k	Run 5k	30 minutes on a gym exercise bike or rowing machine	Rest

How to use the run/walk method?

The run/walk method is a fantastic way of getting into running. This simple approach involves alternating between running and walking over a set time. It helps you build up your stamina and comfort with running.

Run/walk running plan

Get back into running or start as a beginner easily with our run/walk method plan:

Week	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
1	Walk 2 mins, run 2 mins Repeat X 3	Rest	Walk 2 mins, run 2 mins Repeat X 3	Rest	Walk 2 mins, run 3 mins Repeat X 3	Rest	Walk 2 mins, run 3 mins Repeat X 3
2	Rest	Walk 2 mins, run 4 mins Repeat X 3	Rest	Walk 2 mins, run 4 mins Repeat X 3	Rest	Walk 2 mins, run 5 mins Repeat X 3	Rest
3	Walk 2 mins, run 5 mins Repeat X 3	Rest	Walk 2 mins, run 6 mins Repeat X 3	Rest	Walk 2 mins, run 6 mins Repeat X 3	Rest	Walk 2 mins, run 7 mins Repeat X 3
4	Rest	Walk 2 mins, run 7 mins Repeat X 3	Rest	Walk 1 min, run 8 mins Repeat X 3	Rest	Walk 1 min, run 8 mins Repeat X 3	Rest

Set continuous goals you can achieve and reflect progression

When you’re thinking about how to get into running, one of the best tips is to set yourself continually expanding goals. This means you won’t get bored and will keep improving your fitness and stamina.

How to start running consistently?

You’ll really notice the benefits of running if you do the activity on a regular basis. But, we get it – you’ve got a busy life! So how do you start running consistently? Here are some simple tips:

Follow a training plan: Use a basic training plan like the one below which says which days you’ll run and when.
Run with a friend: Nothing is more motivating than running with someone else.
Set a date in your diary: Notifications on your phone will remind you to go running.
Use a running app: Apps like ASICS Runkeeper can give you running reminders and help you track progress
Join a running club: Joining a club will make you go running on a particular day each week. Read our guide to joining a running club.

Your running plan for consistent running

Use this getting back into your running plan to make sure you exercise consistently.

Week	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
1	Run 15 mins	Rest	Run 15 mins	Rest	Run 20 mins	Rest	Run 20 mins
2	Rest	Run 20 mins	Rest	Run 25 mins	Rest	Run 25 mins	Rest
3	Run 30 mins	Rest	Run 30 mins	Rest	Run 35 mins	Rest	Run 35 mins
4	Rest	Run 40 mins	Rest	Run 40 mins	Rest	Run 40 mins	Rest

How to run a 5k or 10k?

Setting your targets on a 5k or 10k run can be a great way of motivating yourself to get exercising. We’ve delved into how to train for your first 5k in our blog - and you can use the plan below to get started.

Your running plan for 5k or 10k

The following get into running plan is designed for someone doing their first 5k. You can adjust it to your needs if you’re training for a 10k instead.

Week	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
1	Walk 2k	Walk 1k, run 1k	Rest	Walk 2k, run 1k	Walk 1k, run 1k, Repeat	Walk 3k	Rest
2	Walk 1k, run 1.5k, Repeat	Walk 1k, run 1.5k, Walk 2k	Rest	Walk 1k, run 2k, walk 1k	Walk 2k, Run 2k Walk 1k	Walk 3k	Rest
3	Walk 1k, run 2k, Walk 1k	Run 1k, walk 1k, Run 2k	Rest	Run 1k, walk 1k, Run 2k, Walk 1k	Run 2k, walk 2k, Run 1k	Walk 5k	Rest
4	Walk 1k, Run 3.5k, walk 1.5k	Run 4k, walk 1k	Rest	Run 4k, walk 1k	Rest	Run 5k	Rest

How to run faster?

As you build up your confidence in running, you might want to start improving your speed and running times over certain distances. In our blog on how to get faster at running, we’ve listed key tips, including:

Building endurance
Running uphill
Increasing stride turnover rate
Using interval training
Increasing leg strength

We’ve also put together a guide to increasing your baseline running speed.

If speed is your goal, check out our fast running shoes.

Other running tips to keep in mind

When advising people on how to get into running, the following tips are also really helpful.

Find your motivation

It’s always much easier to get back into running if you’ve got a clear motivation. Spend some time thinking about your goals, and regularly remind yourself why you’re doing this. It changes from one person to another, but common running motivations include:

Losing weight
Improving overall health and fitness
Improving mental health
Achieving a life ambition (such as running a marathon)
Making new friends

Don’t get discouraged

When you first start to run, it’s very easy to become discouraged with your progress. Part of that discouragement stems from not setting realistic goals in the first place, but in the early days, running feels very physically demanding. The reality is that on some days you’ll feel fantastic, while on others it’ll seem like you’re running through glue. On those difficult days, it’s important that you focus on why you’re running in the first place. Whatever your motivation is, keep it at the forefront of your mind and just keep going. It does get easier!

Warm-up

This is probably the most important of all our running tips for beginners. If you want to avoid a nasty injury, your workout should start long before you’re out, pounding the pavement. Too many new runners skip this crucial stage entirely, which dramatically increases their risk of common injuries such as runner’s knee, hamstring issues, shin splints and stress fractures.

A good warm-up will help to stretch the muscles, boost your blood flow, kick start your aerobic system and make it easier to get going and keep going. A basic running warm-up should include toe touches, lunges, jumping jacks and brisk walking. Read our ultimate running warm-up to find out more.

Invest in the right gear

If you’re just starting to run, you don’t need to spend a small fortune on running equipment. However, you would be wise to invest in a few essentials. A good pair of lightweight running shoes that provides plenty of stability and support is a must, as is running clothing that will keep you cool, dry and comfortable, whatever the weather.

ASICS provides world-class running shoes for men and running shoes for women that are ideal for both beginners and those looking to get back into running. If you’re unsure about which running shoes you need, use our Shoe Finder.

What are the different types of running?

There are several different types of running you can choose from as you take up your new sport.

Road running

Road running involves running outdoors on pavements, through city parks and also along towpaths. It’s popular with urban runners for obvious reasons and is one of the cheapest and most accessible forms of exercise out there. You will need road running shoes that provide plenty of cushioning to withstand the hard surfaces you’re running on.

Race running

Race running is about running competitively on oval-shaped athletics tracks. These may be 400m, 800m or longer and are made of various materials. It typically requires specialist spiked running shoes.

Trail running

Trail running is another popular form of running. It involves running on trail paths in the great outdoors and requires special trail running shoes that can cope with the demands of rough and unpredictable surfaces.