How To Start Running as a Beginner

Getting started running might seem as simple as putting one foot in front of another, but becoming “a runner” can be a daunting prospect. Run coach Nick Bester outlines some simple steps to follow for anyone interested in running for fitness and for fun.

Let me start off by saying that running is hard for all of us, but there’s something beautiful about a pursuit in which the harder you work, the better you feel afterwards. I’m sure you’ve heard about the “runner’s high” which is a release of those much-needed endorphins, elevating your mood and feeling of well-being. Then of course, there is the overall benefit to your fitness and living an active lifestyle.

Getting into running promises a payoff for everyone, no matter what level you’re starting at. Here are my top 10 tips to help you start running and actually enjoy it.

1. Start small and set mini-goals

We all have to start somewhere, and it’s important not to start by comparing yourself to others. Everyone has different abilities, so it’s just about being the best that you can be. What I try to do is live by the theory of ‘better than yesterday’—always trying to improve and move forward. Of course, not every day can be your best, but as long as you keep trying and you remain consistent, then you will move in the right direction over a period of time.

Make sure to add little bits onto your run, week on week, month on month. You don’t need to make drastic changes, just small amounts here and there is what you’re after. Then you'll find that, after a period of time, all of these small changes will start to add up.

Start small, don’t force it, keep showing up, and good things will come.

2. Try the run-walk method

A common misconception is that going for a run means you have to run the whole time. You don’t. There’s no problem with running at a comfortable pace until it becomes too much, and then slowing down or switching to a walk. In fact, for new runners I often recommend a pattern such as running for two minutes and walking for one. Do this on each of your runs for a week, and then the next week run for three minutes and walk for one.

Keep increasing your running minutes each week, and soon enough you’ll be able to run your regular route with no walking intervals. The main goal here is to progress gradually and safely, not overdoing it and not paying too much attention to your pace.

3. Try to add a Parkrun or a regular 5K into your running schedule

I’m a massive fan of Parkrun—it's a great way to start your Saturday. Parkrun is a social 5K (3.1 miles) event that’s for everybody, regardless of ability and experience. These first became popular in the UK but are now worldwide, with more than 2,000 Parkruns in 22 different countries (and it's still growing).

If you live in a location that has Parkrun events, I highly encourage you to join regularly. There’s usually a big attendance at these events, and it definitely helps to run with a crowd. Whether you are finishing first or near the back, running or walking, the group vibes will be positive and strong to carry you across the finish line.

If you don’t have a Parkrun near you, then don’t worry because there are plenty of other ways to make running social and more fun.

4. Make running a social activity

Teamwork makes the dream work. It’s always a whole lot easier when you’re running with people compared to running by yourself. Often, when you run with a friend or a group of people, it takes your mind off the exertion and before you know it, your training session is over and you have enjoyed every minute of it. Plus, knowing you’re meeting someone for a run helps keep you accountable and gets you out the door.

5. Join a running club or community

If you don’t already have friends who like running, that doesn’t have to be a problem because plenty of running groups are happy to welcome in new runners. In fact, joining a run club just might be the best move you can make for improving your running.

If you’re lucky enough to have a running club near you that fulfils your needs, then I highly encourage joining. This is a great way to link up with like-minded runners who have a similar ability to you, promoting accountability and healthy competition to bring out your best. And you will probably make some fast friends.

WANT TO JOIN A RUN COMMUNITY? Search for local running clubs

In addition to local groups, you can join an online community to help support your running goals. The beautiful part about this is that you’ll never feel like you are doing things alone. Even when you do solo runs, knowing that there are people in your network doing the same and sharing their experiences will make it feel all that much easier.

There are countless such online groups, so you can surely find the right ones for you. One that you might try is one that I started myself a few years ago, called Best Athletics on Strava. It’s the most incredible community that I’m so proud to be a part of. Anyone is welcome to join regardless of location. One of the best things is that no matter where you’re based, you feel part of the team. So feel free to join. We would love to meet you.

6. Treat yourself to some new merchandise

Running is hard work, and it can be hard to stay motivated to keep at it. One way to help your motivation is to treat yourself with new shoes or running clothes. A nice pair of trainers that are suited to you—something you really like wearing each time—will help you look forward to your runs. Keep yourself keen by rewarding yourself with other little bits and pieces along the way, even if it’s just a pair of funky socks or comfortable sunglasses to wear on your runs.

MORE FROM COACH NICK: Five Ways to Improve your 5K Time

7. Put your running clothes out the night before

If you plan on taking a morning run, then you can help yourself by readying your running kit the night before. This is a great way of holding yourself accountable and makes it so much easier to get out the door. Often when you wake up, it’s easy to put off your run, telling yourself that you will do it later. The next thing you know, the day flies by and you still haven’t done your session. Having your gear waiting for you may just be the small nudge you need to get in the right mindset in the morning.

8. Track your runs

Tracking your runs with GPS and fitness monitoring is a great way to measure your progress and build motivation. It helps by generating a bit of inner competition with yourself. For example, you can compare your time running the same route over multiple weeks and months, making your progress really evident and creating a little addictive feeling to watching yourself improve.

Strava makes a great platform to do this. You can track right on your phone using the app, or you can sync to other fitness tracking devices like your GPS watch. Strava is also something of a social app for runners. You can follow your mates or any public profiles of athletes who inspire you. Plus you might find some good training tips, new routes to run, and some daily inspiration to keep running and improving.

Personally, I always try to share helpful tips on Strava as I continue to learn along my running journey. Feel free to follow along at Best Athletics. Boom Shakalaka!

9. Sign up for a race

The simple act of registering for a race can do wonders for your motivation. Even if the thought of entering a race scares you, just go ahead and sign up for one that is three or more months away. Keep the distance and goals realistic, and give yourself ample time to train. By doing this, you’ll give yourself more purpose in your running, and that will help you get out the door each and every time.

Once you’ve completed your intended race, look back at your training and then analyse how that race went. It’s always a good idea to make notes on what went well and what you can improve on. One of the most beautiful things about the sport is that there’s always more to learn.

READ MORE: Why You Should Enter a Race

10. Follow a beginner running plan

If you have a guide to follow, then you know what you are in for. You’re much more likely to succeed when you know what the plan is, rather than winging it each day. Following a training plan also allows you to train more productively, knowing that you are getting the most out of your runs. Your plan should be tailored to you, and it should evolve along with your running journey. That said, you might try a beginner training plan like one of these as a starting point:

• Couch To 5K Training Plan

• How To Train for a 10K

• How To Train for a Half Marathon

There is no one plan that’s best suited for everybody, however, and that’s why having a personal coach is beneficial. Of course not everyone wants to pay for or necessarily needs a coach, but it’s certainly something to consider. It’s my full-time job and I’ve seen just how beneficial it is to the athletes I have worked with. Apart from setting productive training, you know that there’s someone else invested in your runs and pulling for your success.

READ MORE: The Importance of Creating Your Annual Training Plan

Bonus tip: Don’t overthink it

The hardest part is getting out the door. It’s as simple as that, though not always easy to do. Often, when I know I have an afternoon run and I spend the day thinking about it, the more I find myself talking myself out of it. I’ve realised that the best thing to do is not overthink. Treat your run as a part of your daily routine that just happens, as if it’s your commute to work or like it’s your lunch. When it comes time, just get in your shoes and get out the door.

What motivates me is the mere thought of that post-run high. Once you’re out there and going, it’s so much easier, regardless of the conditions. Something I always like to say: No one regrets going for a run, but rather, not going for a run is what you’ll regret. The number one thing is just to stay consistent.

I hope these tips can help you. Running is definitely not easy in the beginning, but stick with it, keep showing up, and things will get easier.

Enjoy that post-run endorphin release!