Marathon entry is at an all-time high, run clubs are the new dating apps, and your For You page is filled with yet another running diary. But in the era of the running boom, getting started can feel more intimidating than ever–especially if you’ve never run before or have had a long break.
It’s no wonder many of us overthink how to start running, which prevents us from actually starting!
What do I wear?
How fast should I run?
How far do I need to run?
Feeling overwhelmed, confused, and even embarrassed about starting running is completely normal. But despite what you may think, getting into running isn’t as daunting as it seems. And once you’ve got over those initial couple of runs, things get a lot easier!
We're here to guide you through those first few weeks. There’s no need to worry about pace charts or perfect routes just yet; Just follow these 8 best beginner running tips to build your confidence, motivation, and hopefully enjoy your runs, too.
Feeling ready? Let’s go!
It’s true: When you take up running, you absolutely want the latest clothes to motivate you and power you through every mile comfortably. Why not reward all your hard work by investing in some new running gear?
Our 8 Tips For How To Start Running For Beginners
If you're reading this, there's a good chance your motivation levels for starting running are pretty high, which is awesome! However, sometimes knowing exactly how to get into running is daunting, especially as everyone on social media appears to already know what they’re doing and be training for yet another 10K or marathon!
Believe it or not, the hardest part is getting starting, ticking off those first couple of runs and getting into a routine.
These 8 top tips will help you with just that–helping you lace up your trainers, get out there and get running with confidence!
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1. Start Slow
The golden rule of starting running is to start slow and don’t do too much too soon.
This can be hard if you’re in that honeymoon period of excitement that tends to come when you first start running, but your first couple of weeks running should be jogs (that may feel slower than what is comfortable).
You do not have to run fast or aim for a specific time; You don’t even have to run for a set distance–In fact, you shouldn’t do either in the first couple of weeks.
Just head out on a run and see how long you can run without stopping–but walk when you need to. This will help you establish your base running level and natural pace. Once you feel comfortable with your ability, you can set yourself a set distance to run (even if that means still walking for certain periods) or a set duration.
How do I know what pace to run? A good rule of thumb is to maintain a pace where you can hold a conversation throughout. If you find yourself short of breath, you’re running too fast.
Don’t be surprised if even this ‘easy pace’ initially feels hard. This is completely normal when you start running, but the more you practice and are consistent, the easier it becomes!
2. Fuel Your Body
Ever watched a ‘What I Eat In A Day’ of an athlete who spends a fair portion of their week running and thought, ‘How do they eat so much and look like that?’ 🤯 Well, we’ll let you in on a secret: Start running, and you’ll likely notice an increase in hunger levels (particularly if taking up running is a significant increase in your weekly active minutes).
Fuel = energy, and energy = better running performance. Don’t be afraid of increasing your calories when you start running.
Make sure you are fuelling adequately before and after your run (leaving at least 2 hours for your food to digest). Pre-run, focus on easily digestible carbs, e.g., a banana or bagel. After your run, you should focus on a mix of carbs and protein to aid muscle recovery.
3. Invest In Good Trainers – And Always Size Up!
Having shorts long enough so your thighs don’t chafe, t-shirts made of moisture-wicking fabric to keep you cool, or gloves and a headband to keep you warm in the winter–there’s no arguing these are all extremely important for any runner, but you’ll generally learn what works for you and what you need as you go.
But one essential you should invest in if you’re looking to get into running is a good pair of trainers!
We aren’t insinuating that if you cop the latest, super-lightweight sneakers, you'll be running a sub-2-hour marathon, but have the right shoes, and your knees, calves, and shins will thank you–and you’ll find running a lot more enjoyable, too!
If you don’t know what type of trainer you should go for, consider getting a gait analysis to determine which trainers best suit your running style and needs. These can be done at most running shops or by a running coach.
Oh, and always buy your running trainers at least half a size up (unless you fancy losing a toenail or two…).
4. Get Yourself A Run Buddy
Running on your own < Running with a buddy: It’s really no surprise that run clubs are so in right now. In fact, a 2025 survey found that 49% of Gen Z runners prefer to run with a partner, friend, or family over running alone, and 27% prefer running in a group or run club [1].
The same survey found that while millennials were most likely to join a run club to improve their running, Gen Z sought out run clubs for social connection and to meet new people.
If you think you need a certain level of fitness or experience to join a run club, then you’re wrong: Run clubs are suited to all levels with people running at all speeds, so don’t worry about being the slowest or being left behind, as they’ll always be someone running at your pace! Some run clubs also do a beginner course, which is a great way to meet other people just starting out running and follow a structured weekly running plan in a group.
Whatever your motivation, there’s no denying that joining a run club or even just running with a friend is one of the best ways to start running. It boosts motivation, adds a level of accountability, and makes running into a social activity.
5. Make A Running Playlist
Some runners love a banging playlist to propel them through their runs. Others prefer to listen to a podcast to tick the time away. Some runners, such as Lucy Davis, even prefer to listen to nothing at all, hearing the pace of their feet on the pavement as they run.
Find what works for you, and we guarantee you’ll enjoy your runs a whole lot more.
One thing to be aware of when you start running is your headphone choice. If you’re running in the dark, noise-cancelling headphones aren’t the best, as it’s hard to stay aware of your surroundings. The same applies if you’re running down country lanes and need to be aware of traffic. For this reason, open-ear headphones are often preferred for runners, allowing them to hear their surroundings while listening to music. Plus, they don’t fall out of your ears like earbuds do!
6. Condition Yourself For More Than Running
When you get the running bug, it's easy to neglect other aspects of your fitness. But most well-rounded runners don’t just run: They mix running with other forms of exercise, most importantly, strength training, which builds muscular resilience, prevents injury and boosts performance [2,3]. If you want to run faster, better, and injury-free, don’t neglect your strength training!
If possible, aim to do at least two strength sessions a week. These can be full-strength workouts or a few exercises after your run.
Strength training for running should include:
Unilateral exercises (since running involves using one leg at a time to propel yourself forward)
Core stability work (as your core is essential for correct running form and posture)
Calf isolation exercises (as this is the muscle that provides power for propulsion and impact absorption)
Plyometric exercises (which build strength and power in the muscles and tendons)
7. Give Your Body Time To Recover
While running as much as possible might seem like the quickest route to improvement, prioritizing recovery is key. Make sure you take a day(s) off between your runs when you start running to give your body time to recover and reduce the chance of injury.
Following a beginner running plan can help by setting your routine and scheduling adequate recovery time between runs.
That being said, just because you aren’t ‘running’ doesn’t mean you have to do nothing. In fact, ‘active recovery’ has been proven by numerous studies to positively impact performance, fatigue, and recovery [4,5]. A 2018 study even demonstrated that active recovery can reduce DOMS (delayed onset muscle soreness), which is particularly common when starting a new exercise routine [6]. Whether it’s a hot girl walk, swimming, or even some light weights–choose an exercise that gets your heart rate up and the blood flowing to your muscles to ensure you recover fully between runs.
8. Make it a habit
Consistency is key when you start running; building a weekly routine is essential if you want to succeed.
Choose a time you can run each week and stick to it, whether it's a Monday evening or a Saturday morning. Sticking to a schedule will help create a habit that makes exercise part of your life rather than a chore.
Running is always hard at first–so don’t let this put you off. Sometimes it’s hard to block out video after video of runners completing a 10K, 15K, 20K run–but you shouldn’t compare yourself to anyone. For some athletes, it’s taken them years to reach that point, so never compare your journey to anyone else’s. Running is you vs you, and you should work to build on your progress each week in small increments.
Head out on each run (even on those days you don’t feel like going), and your running will soon become a habit.
FAQs
How Often Should I Run as a Beginner?
If you’re just starting running, aim for two to three runs a week, if possible, leaving at least a day between each run. Even if you feel great, you shouldn’t run daily–particularly when you are just starting to avoid overtraining and injury.
How Far Should I Run as a Beginner?
As a beginner, you should focus on run duration rather than distance.
It can help to combine running with walking intervals, e.g., 2 minutes of running, 2 minutes of walking, repeated five times. As you progress, you can increase the running time, decrease the walking duration, and increase the number of rounds. After a few weeks, you might start to set a distance to run, but you shouldn’t worry about speed or pace at this point. Focus on gradually increasing the distance to improve your endurance.
Following a beginner running plan (such as Couch to 5K) is a good way to structure your runs while gradually increasing your running time and distance in a controlled way.
What Equipment Do I Need To Start Running As A Beginner?
When you start running, the most important thing you need is a good pair of running trainers. These will help you run comfortably and with proper form and reduce the chance of injury. If possible, get your gait analyzed at a running shop or by a running coach to ensure you select the right trainers for your running style.
When it comes to clothing, despite what you may think, you don’t need to go out and buy a whole new running wardrobe straight away. Your regular gym clothes are probably sufficient, and when you start running more, you can invest in specific running clothing, such as leggings with pockets, moisture-wicking t-shirts, and running socks.
A smartwatch to track your distance and pace can be useful, particularly as you start to track your pace, and a good pair of headphones is essential, in our opinion!
I’ve Just Started Running On The Treadmill, What Speed Should I Use?
Aim for a speed that feels pretty easy and allows you to hold a conversation while running. This will be different for everyone, depending on running experience and fitness. Don’t worry about what speed the person next to you on the treadmill is doing or what someone on social media suggests. Listen to your body and go at a pace that feels right for you.
Should I Go To The Gym As Part Of My Beginner Running Plan, Too?
If you want to improve your running and stay injury-free, it’s highly recommended that you perform strength training alongside your runs–which is often easiest done in the gym! We recommend including at least 2 strength sessions (if possible) in your beginner running plan, which could be a full strength training session or a few exercises done at the end of your run.
Of course, going to the gym isn’t the only way to strength train. Try a home workout using dumbbells, resistance bands, or even your bodyweight to build strength.
The Best Way To Start Running? Just Start 👟
If you’ve never run or haven’t run in a while, the thought of starting running can feel daunting. But the best way to start running is simply to get started, and more often than not, getting those first few runs under your belt is the hardest thing. It doesn’t matter if your first run is 5 minutes or 25 minutes; just get out on that first run. Once you’ve accomplished that, habits will form, and heading out on a run will become just another part of your day–and you may even look forward to it!
Who knows: This could be the start of your very own running era.
From beginner running drills to warm you up to guided aerobic runs and strength sessions, the Gymshark Training App is by your side to guide you through your running journey, every step of the way.
References:
Social Running the Rise of Connecting Through Every Stride. (2024). [online] LADnation.
Prieto-González, P. and Sedlacek, J. (2022). Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes’ Performance and Selected Anthropometric Parameters.
Toresdahl, B.G., McElheny, K., Metzl, J., Ammerman, B., Chang, B. and Kinderknecht, J. (2019). A Randomized Study of a Strength Training Program to Prevent Injuries in Runners of the New York City Marathon.
Ortiz, R.O., Sinclair Elder, A.J., Elder, C.L. and Dawes, J.J. (2019). A Systematic Review on the Effectiveness of Active Recovery Interventions on Athletic Performance of Professional-, Collegiate-, and Competitive-Level Adult Athletes.
Mika, A., Oleksy, Ł., Kielnar, R., Wodka-Natkaniec, E., Twardowska, M., Kamiński, K. and Małek, Z. (2016). Comparison of Two Different Modes of Active Recovery on Muscles Performance after Fatiguing Exercise in Mountain Canoeist and Football Players.
Dupuy, O., Douzi, W., Theurot, D., Bosquet, L. and Dugué, B. (2018). An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis.
