HOW TO START RUNNING: A BEGINNER’S GUIDE

Published: 29/12/2025, updated: 12/03/2026

We’ve all done it – watched a friend, family member, or influencer cross a finish line and thought, “I could probably do that.” And honestly? You’re right. Running is one of the easiest ways to get moving, and you don’t need much to get started. If you’ve been thinking about giving running a go but aren’t sure where to start, you’re not alone. This beginner’s guide is here to help take the pressure off. From simple tips and motivation to what to wear and how to ease yourself in, we’ve pulled together everything you need to start running with confidence and actually enjoy it along the way.

Sports Direct ambassador Ally Head puts it simply: “The hardest but most important part is to just start.”

HOW TO START RUNNING AS A BEGINNER

The goal when starting running is not to go fast or far straight away — it’s to build a routine your body can adapt to over time.

• Start with short run-walk intervals
• Aim for two to three sessions per week
• Leave at least one day as a rest day
• Focus on time and consistency, not pace
• Choose comfortable kit and supportive running shoes
• Use the talk test. This is testing if you can hold a conversation.If you can then your pace is probably comfortable enough for a beginner
• Increase gradually and take recovery seriously

GETTING STARTED WITH YOUR RUNNING JOURNEY

Any sport can be a little intimidating at first – and running is no different. But with the right prep, you’ll be clocking miles and collecting your own shoe rotation in no time.

Running has plenty of physical and mental health benefits and paired with the activity itself being almost completely free, you may be wanting to chuck on your favourite trainers and switch your Strava on – but slow down (just for now).

As Ally Head explains in her Sports Direct feature, one of the biggest reasons running continues to grow is because it is simple to access, doesn’t require a gym membership and can fit around everyday life.

The Benefits of Running for Beginners: Physical, Mental and Social

So why is running so good for us? There’s a number of reasons why lacing up your running shoes and clocking miles can be a game-changer, including:

• Physical benefits of running: it’s a great strength builder! Your bones, your heart, your muscles and joints, these should all become stronger as you get used to running. It can even help with managing risks like type 2 diabetes and high blood pressure
• Mental benefits of running: you’ve had a long day at work, or your week just isn’t going to plan, so what should you do? Head out for a run, of course! Running can help relieve stress and provide a much-needed mood boost. Some studies have even shown that running can help with mental health conditions like depression and anxiety, too
• Social benefits of running: running’s great if you’re looking for a solo activity, but it’s so versatile that you can do it in a group, too. Run clubs, local five and 10ks, even just a classic catch up in the park with mates, running can be social and fun

SETTING THOSE REALISTIC GOALS AND MILESTONES

Once the running bug bites, it’s tempting to lace up and head out every chance you get (trust us, we get it). But starting slow is key. It’s easy to do too much too soon when you’re new to running, and that’s often when injuries happen.

When thinking about how to start running, set yourself some goals and milestones you want to reach – and remember to be realistic; don’t say you want to run an ultra-marathon within a month if you’ve never stepped foot on a running track.

You might want to use SMART to help set up your goals, which is: Specific, Measurable, Achievable, Relevant and Time-Bound. For example, you may have your sights set on your local 5k, with a reasonable PB in mind.

Set your specific goal, in this case it’s running a 5k in a set amount of time. Then, start to track how much you actually run a week and consider setting a goal that’ll be something you can achieve. If you wanted to improve your speed or endurance, then running a 5k in a doable time would align perfectly. Lastly, set your timeline for this goal - if you’ve never run a 5k, something along the lines of eight weeks would be doable.

Ally also recommends choosing a clear end goal early on, whether that’s running 5k, 10k, a half marathon or simply building a routine that feels realistic for your week.

THE EASIEST WAY TO START: TRY THE RUN-WALK METHOD

One of the most effective ways to start running as a beginner is to alternate short bursts of running with walking recovery. This helps you build confidence, improve fitness and avoid doing too much too soon.

A good starting point for many beginners is to run for one minute, then walk for one to two minutes, repeating that pattern for 20 minutes overall.

This also lines up with advice shared in Ally Head’s Sports Direct feature, where Barry Mullin explains that one of the safest and most effective ways to begin is to “run/walk” and not be afraid to take walking breaks.

BEGINNER RUNNING PLANS AND TECHNIQUES TO HELP YOU SUCCEED

The Run-Walk Method

Yes, it’s okay to walk. You may feel like you’re not ‘doing it properly’ if you find yourself walking, but honestly, who cares! Your pace is individual to you and as we’ve said, you don’t want to rush into something you’re not ready for.

This method aims to help you get used to the physicality of running over time, so you don’t push your limits too soon. You’ll want to switch between running and walking in intervals, for example: do 30 seconds of running and then one minute of walking, slowly increasing the running time. It’s a great way for beginners to get used to the feeling of running, too.

If you’re gasping for breath, slow down. A conversational pace is usually the right effort level for a beginner.

What Does A Beginner Running Week Look Like?

A simple beginner running week could include two to three run-walk sessions, with walking, rest or light movement in between. You do not need to run every day to improve. In fact, recovery days are an important part of building a sustainable running habit.

• 2–3 run-walk sessions per week
• Rest or walking days between runs
• One slightly longer easy session if you feel ready
• Optional mobility or strength work alongside your runs

How To Use This Beginner Plan

This plan works best when followed two to three times per week. You can repeat a week if it feels too challenging, and you do not need to rush through it. The aim is to build towards running continuously for 20 to 30 minutes at a comfortable pace.

If you prefer more structure, Ally’s feature also points beginners towards guided plans and Couch to 5K-style programmes to take the guesswork out of building consistency.

Here’s a Sample of an 8-Week ‘Run-Walk’ Plan:

• Week 1: Run 30 seconds, walk 1 minute (repeat for 20 minutes)
• Week 2: Run 1 minute, walk 1 minute (repeat for 20 minutes)
• Week 3: Run 1 minute, walk 1 minute (repeat for 25 minutes)
• Week 4: Run 1 minute, walk 1 minute (repeat for 30 minutes)
• Week 5: Run 2 minutes, walk 1 minute (repeat for 30 minutes)
• Week 6: Run 3 minutes, walk 1 minute (repeat for 30 minutes)
• Week 7: Run 4 minutes, walk 1 minute (repeat for 35 minutes)
• Week 8: Run 5 minutes, walk 1 minute (repeat for 40 minutes)

Once you’ve finished this 8-week plan, you can slowly reduce the walking and run instead. Ideally, you’ll want to try building up to between 10 and 15 minutes worth of running consistently, or alternatively, run for five more minutes each week.

HOW TO PREPARE FOR RUNNING AS A BEGINNER RUNNER

What Should I Wear When Heading For a Run?

Your clothing depends on lots of different factors, from the temperature to the weather to your personal preference. You’ll want to put comfort and performance at the forefront when choosing your clothing. Some things to remember when choosing your clothes include:

• Lightweight, breathable materials
• Clothing with visibility in mind, such as hi-vis strips and patches
• Stretchy fabrics that allow for a full range of movement
• Layers that you can add or remove depending on the weather
• Moisture-wicking fabrics can help keep you more comfortable than heavy materials that hold sweat

If you live in a particularly cold climate, always prepare for your run with the right clothing and accessories, like baselayers, gloves, hats and snoods to protect you from the chill.

Ally also highlights the value of planning your outfit ahead of time, especially in colder months, so bad weather feels like less of a barrier to getting out the door.

Running Shoe Basics – How Should I Choose My Running Shoes?

Before choosing your running shoes, consider:

• Your pronation – if you’re new to running, you’re probably scratching your head as to what this actually is. It essentially means how your foot hits the ground when running or walking. To figure out your pronation, you can head to a running store, or even select Sports Direct stores, and get a gait analysis, which’ll help you to choose the right shoes. We even have a gait analysis guide to help you understand all about your pronation and what shoes to choose
• Fit and comfort – a shoe that cushions your foot as you stride is ideal, with lots of support and a good, solid fit
• Replacing your old shoes – depending on how often you run, running shoes typically last between 300 and 500 miles (but this can be more or less depending on your running pattern). Running shoes should be replaced with new ones every six to 12 months - something to remember as a beginner

Check out ambassador, Tommy Tree's article on what he looks for in a fast running shoe; read his tips and tricks on choosing a great fast shoe.

What Sort Of Warm Up Exercises Should I Do Before Running?

A warm up is extremely important whenever you’re about to exercise, so we definitely recommend this step. A warm up can prepare your body for exercise, helping you to reduce the risk of injury.

Aim to do a short five to 10 minute warm up to allow your muscles to fully activate and your blood flow to increase. Dynamic movements are ideal before a run because they help your body ease into exercise.

• Leg swings (forwards and behind you, then side to side)
• Lunges
• High knees
• Butt kicks (kick your feet up behind you)
• A few minutes of brisk walking before you start running

Pre-Running Health Considerations and Talking To A Professional

If you’re ever worried about your physical or mental health before running, it’s always best to speak to a professional. Whether you’ve been on a fitness break and haven’t exercised in a while, or you have a pre-existing health condition, talk to your GP before taking part in any running.

Creating the Best Running Environment For You

Overall, you want to enjoy your run; it shouldn’t feel like a chore and it certainly shouldn’t make you feel unsafe. Make sure you choose routes that are always well-lit and have pedestrian access. If you don’t know a particular route well, make sure you tell someone where you’re going and carry a GPS device (your phone should work well here).

Use running apps or a fitness tracker to track your run and monitor heart rate, steps, distance and more. Not only is it good for monitoring progress but it’s a great motivator.

Take a look at your environment, too. Running both in and outdoors can have its own benefits: treadmill running offers a great alternative if it’s raining outside and can offer a controlled means of running for new beginners, whereas outdoor running allows you to experience the great outdoors and explore routes and trails you wouldn’t get to while inside.

HOW TO RUN CONSISTENTLY AS A BEGINNER

How To Build A Running Mindset as a Beginner

When becoming a regular runner, consider the following:

• Build the habit of running. Running once and then not touching your shoes for a couple of months isn’t ideal when trying to build up the habit. Be consistent, but remember that slow and steady is more than okay
• Whether you’re training for a marathon the following year, or keeping your sights on something smaller for now, you may run into (pun definitely intended) some setbacks. Like with all sports, it’s about overcoming the obstacles and evolving
• Celebrate when you do something! Whether you’ve just hit your first PB, you’ve completed a new circuit or you’ve simply finished your first full run, always be proud of yourself

Ally Head also returns to one theme throughout her piece: patience. Progress in running rarely happens overnight, but consistency has a way of compounding over time.

Finding Motivation to Stay On Track

A long week at work, the tiring school run, even just feeling under the weather, finding motivation can be tricky. But, like with many habits, it’ll get easier as time passes. Building a solid running routine will enable you to stick at it, even if you feel like giving in – remember, it’s okay to take breaks if your body needs it.

• As mentioned before, try to picture why you’re running. Fitness, mental health benefits, or even just a new hobby, having an idea in your head as to why you want to run can help when searching for all-important motivation if you’re having an off day
• If you’ve set yourself a goal, like running a first five or 10k, break the goal down as you go into more manageable bites. When you hit one of your smaller goals, reward yourself (personally, we love a sweet treat from a local bakery when we’ve completed a goal)
• Tracking your progress can be a BIG motivation boost – seeing the numbers change, even if a little bit, can feel amazing

Another tip from Ally’s running guide is to remember your “why” when motivation dips, especially during busy or colder periods when getting out for a run feels hardest.

Common Beginner Running Mistakes to Avoid

• Doing too much too soon
• Focusing on speed instead of consistency
• Skipping your warm up
• Wearing unsuitable shoes or kit
• Ignoring rest and recovery
• Comparing yourself too closely to other runners

This is something Ally’s expert contributors stress too: enthusiasm is great, but the quickest way to get derailed is to do too much too soon.

HAVING THE CORRECT FORM AND RUNNING TECHNIQUE

Having proper form and technique will be your savior as you progress in your running journey. Keep your back straight and your head in line. Try not to look down as you run, look up and ahead. Allow your arms to swing naturally by your sides – no need to be tensed. Breathe deeply and evenly, inhaling through your nose and exhaling through your mouth, aiming for a steady, even breath.

Running Cadence

Another running term, but super easy to understand - your running cadence is just the number of steps you complete each minute. As a beginner, you want to aim for 160-180 steps per minute, and then as you increase your cadence, you should notice less impact on your joints and a more efficient run.

RECOVERY, HYDRATION AND INJURY PREVENTION

Nutrition and Hydration for Beginner Runners and Beyond

Like with all exercise, your body needs fuel and hydration to keep going and to improve. It’s necessary for an optimal running performance and it’s important to consider what you’re eating before, during and after your run.

• PRE RUN – something light but fuelling, like a banana or an energy bar. Aim to have these one to two hours before you set off
• POST RUN – make a meal that combines both carbohydrates and protein to replenish your body. Think: a nourishing smoothie or sandwich
• HYDRATE – water, water and more water! Stay hydrated when running, especially if it’s a particularly hot day and think about taking a hydration pack or bottle with you

For shorter runs, you may not always need to carry water if you’re already well hydrated, but it’s still important to drink regularly throughout the day.

Recovery Strategies and Injury Prevention in Running

Listening to your body will be key when you start running; if there’s a new pain or any discomfort, it’s important to speak to a professional and sort the issue out before you continue running!

Simple strength work like squats, lunges and planks can also help support beginner runners by building strength through the legs and core.

That gradual approach is echoed in Ally’s article too, where injury prevention comes back to one key idea: ease into your running and avoid increasing mileage too drastically.

When to Slow Down or Get Advice

Running should challenge you, but it should not leave you feeling broken. If you’re dealing with persistent pain, unusual discomfort or concerns about your physical health, it’s always worth pausing and speaking to a professional before pushing on.

Progressing Past the Beginner Stage

You’ll find that as the weeks go by and your skills develop, you’ll be able to push yourself more, reaching new distances and increasing speed. Once you’ve beat your current goals, you can set new ones that’ll challenge you and provide stimulation while you’re running.

If building distance is your next goal, Ally’s feature highlights a common expert rule of thumb: increase gradually and focus on building your “time on feet” rather than chasing big jumps too early.

Keeping On Track and Making Running a Part of Your Daily Life

As we’ve mentioned, running needs consistency to work. If you’re searching for that motivation that’s going to keep you pushing through, consider these:

• Running with groups of friends or run clubs, using local events to stay motivated and achieve your goals
• Using apps to track your progress and then setting your goals based on your ability
• Rewarding yourself and celebrating when you hit that milestone that’s probably been bugging you for a while

Ally also points out that running with others can make the miles feel easier, whether that’s joining a local group, heading to parkrun or simply looping your usual route with a friend.

How To Overcome Common Challenges You May Face As a Runner

Running is rewarding, but don’t get us wrong, it can be tricky at times. A few things like bad weather and other life commitments can get in the way, but try to remember that your progress is key:

• If there’s bad weather, don’t let it stop you! You can invest in outfits for every season, protecting you from the chill, rain and snow – judge the weather accordingly though, if it would be unsafe to run, don’t!
• If you find yourself constantly busy, find a regular time that allows you to run without worry – you don’t want to rush
• Sometimes it’s okay to feel demotivated, but it’s how you tackle that feeling that counts. Try to keep reminding yourself as to why you started running and keep pushing through
• Celebrate any achievements. We love this point because who doesn’t love a cause for celebration? Whether you’ve hit a new PB or you’ve completed a whole week of running, celebrate how far you’ve come

START RUNNING TODAY - YOU WON’T REGRET IT

Taking that first big step into the running world can be difficult, but once you’ve done it, we’re sure you’ll catch the running bug. Whether you’re taking part to improve your health, starting up a new hobby or want to build your fitness, running is a rewarding exercise that most people can get into; once you’ve got the right kit and mindset, you’ll find your own routine and what works for you in no time.

As Ally Head and Sports Direct’s running experts all come back to throughout their advice, the key is to start, stay patient and remember that progress builds one run at a time.