Getting Started – Running

If you’re new to running, or coming back to it after a break, the key thing to remember is start gradually and build up slowly. If you haven’t done any exercise for a while, you might want to build up your fitness levels through walking first. Make sure you also take time to do a 5 minute warm up before you run, and a post run stretch – find one here

Take a look at some of our top tips below, and follow the links for more advice for beginners.

Top Tips for Getting Started

Use the Coach to 5K running app
This free app will help you build up from nothing to being able to run 5k over the course of several weeks. If you need to build up your fitness you can always start with brisk walking, until you feel ready to start.

Find a running buddy
Teaming up with someone who’s the same level as you can really help motivate you and spur you on to keep going.

Plan your route.
Whether you want to head straight out of the front door, or would prefer to run in a local park, it’s good to plan a suitable length route before you head off.

Join a club
Find a local beginner friendly group or a running club to support you. Have a look on our Activity Finder to search for a suitable group near you.

Set yourself a goal
It doesn’t matter how fast you are, or how far you go, but setting yourself personal goals and keeping track of how much you are improving can really help to keep you motivated!

Try your local parkrun
these free weekly 5K events are open to all, whether you want to walk, jog or run. Read more about parkrun here.

For more tips and advice to beginners visit theRun Together website