Running is fantastic exercise, and you don’t need much kit to get you started. A well-fitting pair of trainers and some comfortable clothes are all that is required to take part. You can choose to run alone, or team up with a friend for moral support.
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 more advice for getting started below
Take a look at some of our top tips below, and follow the links for more advice for beginners.
For more tips and advice for beginners visit the Run Together website
One of the biggest challenges a novice runner faces is not knowing how or where to begin. Often when trying to get into exercise, you can overdo it, feel defeated and give up when you’re just getting started.
Couch to 5k is a simple running plan for beginners, that is designed to help you build your way up from nothing, to being able to run 5km over the course of several weeks.
You can download a weekly podcast, or get the full programme as the One You Couch to 5k app, and a virtual coach will guide you through the 9-week programme.
Parkruns are free, weekly, community events which take place all around the world. Saturday morning events are 5k and take place in parks and open spaces. On Sunday mornings, there are 2k junior parkruns for children aged four to 14.
parkrun is a positive, welcoming and inclusive experience where there is no time limit and no one finishes last. You don’t have to run, you can jog, walk, or even just go along to cheer everyone along.