How to begin running

If you’ve decided to start running, then good on you. It’s no exaggeration to say that running can change your life. It can clear your mind, help you make new friends, give you energy like you’ve never had before and provide breathing space away from the trials and tribulations of everyday life. Yes, sometimes it’s hard, but when you balance out the pleasure and the pain, we hope the future you, in a few months’ time, will agree that it’s all been worth it. 

We’re going to take you through the steps that will help you get off the sofa and get those legs pumping.. How do you begin running for the first time? Here’s our guide.  

How to begin running for the first time

• Planning really helps

You might be the sort of person who prefers to dive in head-first, but when it comes to running, it pays to spend a little time putting a realistic plan in place. The last thing you want to do is overdo it in the first few weeks and end up with an injury that keeps you out of action for months.  

If you’re a complete beginner, then have a look through one of the many beginner’s training guides available online. Everyone is different so take some time to find one that fits your fitness level and lifestyle, but the important thing is to have a plan you can follow. You might be sceptical now, but having a plan that lays out distances and a schedule can help take you from someone who struggles to run for the bus to someone who can run five kilometres without stopping in just a few months. 

• It will get better      

After the first few runs, there’s a fairly strong likelihood that you’ll never want to see another running shoe again. However, this is perfectly normal and it should be where your motivation to start running in the first place kicks in. The learning curve is steep, but your head, heart and muscles will all get used to the active new you remarkably quickly. In the beginning, every run you do will be easier than the one before, and once you get over that initial hump, you’ll really start to enjoy it.    

• Find a running buddy

If you want to know how to begin running at 40, 60 or even after that, there’s one universal tip that can help: make it social. In terms of camaraderie, there’s nothing better than taking on a new challenge with someone in the same boat. Even if you save the chatting for afterwards, research shows that simply having someone there with you will increase your motivation and make what might be a slog feel like a jaunt. 

Want to find beginner running groups near me? Then here’s a helpful resource.

• Invest in some decent kit 

The best way to begin running is to do so in kit that’s designed specifically to support you. We appreciate that you might have some perfectly good plimsolls from 2002 under the stairs, but times have changed, and a decent pair of running shoes and some comfortable workout gear will make a big difference to your overall experience. A good pair of running shoes will provide vital stability and support to reduce the risk of injury and complement and compensate for your specific running style. Here’s a simple guide to help you find the right running shoe for you.  

• Create a running schedule

Consistency is the key when you’re starting to build a new habit, so free up a regular slot in your schedule so you can get into a routine. Whether you prefer to run in the morning, the evening or the middle of the day, it really doesn’t matter, as long as you stick to it. Whether you’re beginning running for the first time or coming back to it after a prolonged period away, it’s important to reward yourself immediately after your workout so your brain associates your run with something good.

• Track your progress

There’s nothing more rewarding or motivating than seeing how much progress you are making. Whether it’s the first time you complete your run without stopping or your first ever 5K, keeping track of those landmarks will give you something to measure your progress against and help you see how far you’ve come. Downloading the ASICS Runkeeper app is a simple way to track your progress, participate in virtual challenges and save your best times.