Want to start to running but are not sure where to begin, just know that even some of the greatest runners had to start somewhere. With this in mind, Asics have put together a plethora of running tips for beginners to encourage you to lace up those trainers and get outdoors. All you need to learn to run is a top quality pair of running shoes (follow our guide to choosing the perfect running shoes for you here) and you’re ready to go! Read on to discover our top tips to start running.


If you want to make running a regular part of your lifestyle, consistency is the key. No doubt you have a busy schedule packed to the brim with work and family commitments so the first step to starting running is to find time slots where you can squeeze in a run. Print out a running plan for beginners and mark on it the days that you will run. Start small with one or two sessions per week and increase them as your fitness improves.


For many people, the first few runs are the hardest but you can make the transition less challenging by easing yourself into running with the run walk run method (also known as the Galloway method). This method breaks up the run into manageable chunks and the walking periods allow your body to recover and many people find this is the best way to start running. Begin by running for up to 30 seconds and follow this with a 1 to 2-minute walk.


When you are starting out, it is tempting to fixate on the amount of time you can run for but try to focus on the quality of your run rather than the duration. When it comes to making running a regular activity on your schedule, little and often is a great approach. Fitting in a few short runs will help to turn this into a habit and you are more likely to stick to it.


As long as you are clocking up the miles, it doesn’t matter whether you run in the daytime or the evening. The time that is best for you will often come down to a personal preference or it could be that you can only fit it in at a certain time of day. Find what works for you and stick to that routine.


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 of your muscles in around five minutes. Begin with a walk or a slow jog and 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.


Getting into running can be fun but where do you turn when you are low on motivation? Everyone is different but if you feel your motivation dipping, one of the best running tips for beginners is to create a playlist that psyches you up and gets you out of the door. Perhaps a small reward for your continued progress such as a new pair of running leggings or a jazzy pair of new running trainers?


Running for beginners is often challenging but if you are new to running, your mobile phone is an excellent tool to record your progress, track your achievements and keep you motivated to smash those weekly running sessions. You can manage your playlist, count your steps, track your speed and duration and record your route at the touch of a button.


If you want to perform at your best and have a steady source of energy to help you keep going, fuel is the key. But what is the best thing to eat before you run and when should you eat it? A fist sized snack is ideal to consume around 30 minutes before you attempt a beginner running program. Choose high energy foods such as a banana or a bagel as these types of food release energy slowly and won’t leave you feeling overly 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 ensure you hydrate before and after a run.


Stretching out your muscles is just as important after a run as it is before. 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 the top of your foot and with your hand, 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.

So, there you have it, a beginners guide to running.