How to Start Running Today: A Beginner’s Guide

As simple as running may be, it doesn’t always come as easy as we would like it to, especially at the beginning. As running coach and exercise physiologist Janet Hamilton says “You have to start where you are, not where you think you should be.” It’s common when starting or rekindling a hobby that we can base ourselves on someone else, or where we once were. So take your first few weeks with a pinch of salt, keep your expectations low, and focus on building consistency.

If your goals are to just get started, get moving, and find enjoyment in running, then look no further. I’ve put together my top recommendations that will help you take the leap, keep showing up, and have fun.

1. Don’t do it alone

Find a friend to run with! Running with someone else takes your mind off the task at hand and makes it even more enjoyable. Don’t worry about who you’re running with, and if you will be fit enough to run with them - know that we all have to start somewhere and that your friend wants to support you, and could maybe even do with the accountability themselves. I always find being upfront helps - let them know where you’re at and starting from. This will stop you from managing expectations so much, so you can just enjoy moving together! Better yet, make a morning, lunch, or evening of it and follow your run with coffee or a bite to eat.

If you have no running friends, join a club in your neighborhood and run with like-minded individuals.

2. Get your kit ready the night before

If you’re going for a morning run, get your kit ready the night before. If you like to run post-work, get prepared so that when you walk in the front door you can pop your kit on and get outside without distraction. I always recommend getting some new kit to add that ‘feel good’ factor into your training, because it can be a game changer in your headspace.

3. Get into nature

Your environment matters. It has a huge impact on your thoughts, and the way you feel and connect to yourself. The same applies when you’re running. If you’re close to the countryside or know some scenic routes, get outdoors and soak up the scenery. A recent study has found that focusing on your surroundings when running improves your running economy and makes running feel easier! (Shucker et al., 2016).

Wherever you run, it’s important to feel safe. Some tips on staying safe when running: 

• Tell your friends and family where you’ll be running and when

• Drop a pin or share your location to friends 

• If in a quiet or dark area, don’t use headphones 

4. Stay fuelled and hydrated!

Make sure you have enough energy before you start your run. What this looks like will depend on your body, how you digest food prior to exercise, and how your energy levels change throughout the day.

Some tips on getting started:

• Have a glass of water before you run

• If you’re in hot climates, add an electrolyte to your drinks to provide you with added minerals 

• Have a small snack before you run 

• Try to get 30g of protein within a 30-40 minute window after you run, to replenish your muscles, energy stores, and aid recovery.

5. Don’t give up

Those first few weeks can be hard, but it WILL get easier over time. Remember that - especially in those first few hundred meters of a run when you’re fighting to catch your breath. The first, second, and even third run can feel super challenging but when you get over that first stretch, or steep curve, you’ll be able to create more space to enjoy your runs as you move past DOMS (delayed onset of muscle soreness), and really find your stride.

If you need to walk as you get started, that’s ok. If you miss a run, that’s ok. Try to understand why you made decisions and always exercise self-compassion over judgement.

I want you to ask yourself a few questions:

• Be honest with yourself - can you go non-stop or you need to take a time out and walk for a moment? (To be clear, either is ok).

• How am I feeling? Tired? Do I have more energy?

• How would you feel if you gave in?

The biggest bit of advice I can give to beginners is to manage your expectations. The key is building your relationship with running and being a runner.

If you’re just getting started and want to get your first 5km, join my running programme to help keep you accountable - I’ve got you covered!