Running is a popular way of staying fit and keeping mobile, and to help you get the most from your routine we have put together a basics guide to get you started. All the greatest runners started somewhere, and these helpful tips should give you more confidence to get outdoors. Before you start running you should make sure you have a good quality pair of running shoes to ensure comfort and safety. Downloading the ASICS Runkeeper will allow you to track your progress and boost your motivation.


Consistency is key with all types of exercise, to build results and increase fitness. Free up a regular slot in your schedule for running, to get in a routine and stay motivated. Start small with one or two sessions per week. This can increase as your fitness and confidence grow, as can the length of your run. You can also use your schedule to plan the routes you are going to take to help with organisation and safety, this can be particularly beneficial during the darker months of the year .


It is tempting to fixate on the time you are clocking when you first start out at running, but its more important to perfect a good running technique before worrying about time. Concentrate on building fitness and increasing the lengths of your runs, staying steady at first. Don’t be tempted to try pushing yourself too early as this may leave you strained and lessen your enthusiasm to go out again. When you are just starting out moderation can be the key when it comes to speed.


If you are keeping to your personal schedule, it doesn’t matter whether you run during the day, whether this is in the morning or the evening. It comes down to personal preference and finding the time to fit running around the rest of your day. Find what works for you and stick to that routine.

If you are running in the evening, make sure you check out our lite-show collection , so you can be easily seen by others and keep yourself safe.


In order to avoid injury, it is essential that you warm up prior to each run. A few small exercises will suffice, and you can warm up all your muscles in around five minutes. Begin with a walk or a slow jog to get the blood flowing. From here add in a few dynamic stretches to your running warm up.

  • Stand up straight and kick your heels up to your glutes
  • Jump up and down bringing your knees up to your chest
  • Place your feet and knees together and gently move up and down in a circular motion
  • Make circular movements with your feet hip width apart and place your hands on your pelvis

Dedicate more time to warming up and stretching if you choose to run on a morning or it is particularly cold outside.


Do not feel guilty if your motivation starts to dip, this is not uncommon and there are several ways to combat it. A music playlist that psyches you up is a great way to regain your motivation and push you further. Also, the longer you put off your run the harder it will become to walk out of the door, it is best just to get out and go for it.


Use the ASICS Runkeeper app to track your progress. It will show distance you have covered and the speed you reach on each run, as well as many other things. Monitoring your progress and your success can be extremely motivating and will give you a real sense of achievement.


Eating the right thing before a run can make an important difference to your performance. A fist sized snack that is high in energy would be ideal to consume around 30 minutes before setting off. Examples of ideal running foods are bananas or bagels, slowly releasing energy throughout your exercise without leaving you too full.


Water is just as important as food when it comes to running. Always take water with you on a run but ensure it is at room temperature and sip it rather than gulping it all down in one go. If you run for 30 minutes or less, you may not need to take water with you but remember to stay hydrated before and after a run. If you want more information on how best to stay hydrated when running, we have more information here.


Properly stretching and doing a cool down is just as important as your warm up. This helps your body recover quicker and prevents injury.

Stand with your back leg straight and bend your front leg at the knee bringing your hip forward to stretch out your hip flexor. Hold for 15 seconds and repeat on both sides.

Hold your foot with your hand and bring your foot up to your glutes. Repeat on both legs.

Place your hands on your hips and bend forward at the pelvis. Put your right leg out in front and turn your toe up to stretch the hamstring area. Repeat on both legs.

Following these guidelines will help improve your technique and progression. It is important to be patient and keep motivating yourself throughout your training regime and ultimately you will see success. There are also important personal elements to your training as well, it is your decision what price and what design you would like to go for.