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Starting running can feel like a big step, but it’s also one of the most accessible ways to improve your fitness, boost your mood, and build long-term confidence in your body.
The best part? You don’t need fancy gear or an athletic background to begin. With a comfortable pair of shoes, a little patience, and the right structure, almost anyone can become a runner.
What matters most isn’t how fast you go or how far you run on day one. It’s building a routine you can stick with in the weeks, months, and years ahead.
Below are practical, beginner-friendly tips to help you start running safely, stay motivated, and make steady progress, plus free training plans to guide you through your first milestones.
1. Start by simply showing up
When you’re new to running, it’s easy to overthink things. You might spend hours reading advice, comparing plans, or worrying about pace.
But the biggest difference-maker at the start is simple: getting out regularly.
Instead of focusing on distance or speed, aim for consistency. A great beginner goal is to move for around 20 minutes, three times per week, whether that includes running, walking, or a mix of both.
Once that feels manageable, you can gradually add another day or extend the time slightly. Building the habit is the foundation everything else rests on.
2. Use the run/walk method (it works)
One of the most common beginner experiences is heading out for a first run… and feeling completely out of breath within minutes.
That doesn’t mean you’re not built for running, it just means your body needs time to adapt.
The best way to start is with a run/walk approach, where you alternate short running intervals with walking breaks. This method helps you build fitness without burning out or pushing too hard too soon.
For example, you might try:
- Run for 1–2 minutes
- Walk for 1–2 minutes
- Repeat for 20 minutes
Over time, the running sections get longer and the walking breaks get shorter. It’s one of the most sustainable ways to become a confident runner.
At Runna, our free beginner training plans (including “New to Running” and “Return to Running”) are built around exactly this kind of progression, guiding you all the way up to running your first 5K.
3. Keep things simple with your technique
You don’t need perfect form to start running, but a few small habits make running feel easier and more comfortable.
Before your run, take a few minutes to warm up with gentle movement. Afterward, walk for a short cooldown so your body can gradually return to rest.
As you run, check in with yourself:
- Are you staying tall through your chest?
- Are your arms relaxed rather than tense?
- Are your steps light and steady?
Good running form isn’t about looking a certain way, it’s about moving efficiently and reducing unnecessary strain.
4. Make running enjoyable by changing your environment
Motivation often comes down to one thing: enjoyment.
One of the easiest ways to stay consistent is to run somewhere that feels interesting or uplifting. Try exploring:
- Local parks
- New neighbourhood routes
- Trails or riverside paths
- A track or treadmill when needed
Different surfaces and scenery keep things fresh, and they help prevent running from feeling like a chore.
5. Progress slowly (this is where most beginners go wrong)
Once you start feeling fitter, it can be tempting to do more: longer runs, faster paces, more days per week.
But the quickest way to get injured or burned out is doing too much too soon.
A good rule is to increase your weekly running time or distance by no more than about 10% per week. That gradual build gives your muscles, joints, and tendons time to adapt.
Most successful runners don’t improve because they go hard every day, they improve because they build steadily over time.
6. Don’t let one bad run derail you
Every runner has tough days. Some runs feel effortless, others feel heavy and frustrating, even for experienced athletes.
The key is not to judge your progress based on a single session. Running improvement comes from showing up repeatedly, not from perfection.
When motivation dips, remind yourself why you started. Whether it’s health, confidence, stress relief, or a personal goal, those reasons matter far more than one off day.
Try a structured plan (it makes everything easier)
If you’re unsure what to do each week, following a plan takes away the guesswork and helps you progress safely.
At Runna, we offer free training plans up to 5K, designed specifically for beginners and returning runners. They include:
- Run/walk sessions
- Gradual progression
- Rest days built in
- Guidance that adapts as you improve
Whether your goal is to run your first mile or complete your first parkrun, having structure makes it far more achievable.
Tools to stay motivated as a new runner
Starting is one thing, but sticking with it is another. A few simple tools can help:
A training log (even a basic note in your phone) helps you see progress over time. Running with a friend or joining a local group can make sessions feel easier and more social. Music or podcasts can help runs pass quickly, especially on solo days.
Most importantly, invest in a comfortable pair of shoes that suits your feet. Running becomes far more enjoyable when you’re not battling discomfort.
The bottom line
Running doesn’t require perfection, speed, or experience. It just requires a starting point.
Begin slowly, use walk breaks when needed, build consistency over intensity, and don’t be afraid to follow a structured plan.
And if you want support from day one, Runna’s free beginner plans up to 5K are a great place to start, helping you go from your first run to your first finish line with confidence.
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