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How to Start Running: A Beginner's Guide

Running is one of the most popular and effective forms of exercise, and it's also one of the most accessible. Whether you're a complete beginner or someone who hasn't run in a while, there's no time like the present to start. In this guide, we'll take you through the basics of starting to run, including how to prepare for your first run, how to set goals, and how to stay motivated.

Prepare for Your First Run

Before you start running, it's important to make sure that you're physically and mentally prepared. Here are some tips to help you get ready:

  • Get a check-up: If you haven't exercised in a while or have any pre-existing health conditions, it's a good idea to talk to your doctor before you start running.

  • Invest in a good pair of running shoes: A good pair of running shoes will help to support your feet and prevent injuries.

  • Set realistic goals: It's important to set realistic goals for yourself when you start running. If you're a complete beginner, you might want to start by aiming to run for just five minutes at a time.

Create a Running Plan

Once you're prepared to start running, it's time to create a running plan. Here are some tips to help you get started:

  • Make a schedule: To stay motivated, it's important to make a schedule and stick to it. You might want to start by running three times a week, with one rest day in between.

  • Gradually increase the distance: As you become more comfortable with running, you can gradually increase the distance. Start by running for five minutes, then ten, then fifteen, and so on.

  • Add in some strength training: To help prevent injuries and improve your overall fitness, it's a good idea to add some strength training to your running plan.

Stay Motivated

Staying motivated is one of the most important parts of starting to run. Here are some tips to help you stay motivated:

  • Find a running buddy: Running with a friend can be a great way to stay motivated and stay on track.

  • Set small goals: Setting small goals can help you stay motivated and see progress.

  • Reward yourself: Set rewards for yourself when you reach your running goals.


Starting to run can be a bit daunting, but with the right preparation, plan and motivation, it is possible for anyone to become a runner. Remember to start small and gradually increase the distance, find a running buddy and set realistic goals. Remember to reward yourself when you reach your goals. With practice, you'll be surprised at how quickly you'll start to see results.

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