How to start running: everything you need to know

There’s something about watching the thousands of happy-yet-sweaty London Marathon faces that can inspire you to reach for your trainers, get outside and start running. 

You might be determined to schedule in a regular jog around your nearest green space, or you might even want to run those 26.2 miles yourself one day. Whatever your running goals, whether you’re a total beginner or simply out of practice, read on for everything you need to go from couch to however-many km in no time. On your marks…

Having a goal to work towards is the best way to keep yourself motivated. If you’re a total beginner, 5km is a challenging but achievable target on which to set your sights – you can expect to get there in six to nine weeks. Start by setting simple, small goals and build from there.

Get out your calendar and block out time for training sessions. If you’re starting from scratch, try three short runs a week, which can include interval training (a mixture of walking and running). Having a training plan can provide structure and also helps you lower injury risk. 

Research shows that people who exercise with someone else train more often – and work harder – than those who go it alone. Ask a friend or partner if they fancy joining you, or sign up to a running club to help you to stay on track. You can find a running community near you on RunTogether, or support within the NHS Couch to 5K community.

Get some actual support too, with a great sports bra. Wearing the right running kit – which also happens to looks good – can really help you commit to a run when you’re tempted to bail.

Invest in some proper running trainers, because running in the wrong footwear can lead to injuries. If possible, visit a John Lewis store to try different styles and choose the ones that feel most comfortable. Asics are perfect for beginners as they’re made with structured cushioning for a bouncy feel. And don't forget supportive, vented running socks to keep chafing at bay.

Listening to music while you run can seriously boost your endurance. If you want to go harder and faster, choose tracks with at least 145 beats per minute (BPM). Think Beyoncé’s Naughty Girl (199 BPM). Singing along optional. 

The latest wireless sports headphones are perfect for pavement pounding as they’re designed to withstand rain and sweat, staying put under all conditions. Pair them with your fitness tracker or smart watch to go hands-free.

If you’re a running newbie, the free NHS Couch to 5K app will guide you through your first weeks of training, one step at a time. You can also download MapMyRun and Strava to find new routes and track your performance, while RockMyRun has DJ-curated playlists that adjust to your step cadence or heart rate.

Keep a record of every step with a fitness tracker, smart watch or smart ring. 

Running is great for your health and wellbeing, but be careful not to overdo it. Staying injury-free can be hard at first because you’re using muscles that you might not usually use, which can lead to niggles and pain. If something hurts, rest for a few days and use ice packs (or frozen peas) on the area. 

Stick to three runs a week, giving yourself at least one day off to recover between runs in your training plan. On rest days try doing different forms of exercise, such as strength training, cycling, yoga or Pilates, which can all help make you a better runner. Ready, steady, go...

We recommend you consult your doctor before beginning a new exercise programme.