How to Start Running: A Beginner’s Guide

If you’re wondering how to start running, you’re in the right place. Running is a great way to improve your fitness, build endurance and feel stronger — and you don’t need to be fast or experienced to begin.

Start Slowly

If you’re new to running, start with a combination of walking and jogging. Try jogging for 1 minute, followed by 2 minutes of walking. Repeat this for 20–30 minutes.

As your fitness improves, gradually increase the time you spend running.

Run 2–3 Times a Week

For running beginners, 2–3 sessions a week is a good starting point. Leave rest days between runs so your body has time to recover and adapt.

You don’t need to run every day to improve.

Keep Your Running Easy

Don’t worry about running fast when you’re starting out.

Your beginner running pace should feel comfortable. You should be able to speak while running without being completely out of breath.

Building endurance comes before worrying about speed.

Build Up Gradually

Avoid increasing your distance too quickly. Gradually build from short walk-run sessions towards longer continuous runs.

Your first goal could simply be running for 10 minutes without stopping. From there, you can work towards your first 5K.

Add Strength Training

Strength training is also useful for runners. Exercises such as squats, lunges, glute bridges and calf raises can help you build stronger muscles to support your running.

Don’t Compare Yourself

Everyone starts somewhere.

Don’t worry about your pace or how far other people are running. Focus on your own progress and celebrate every improvement.

You don’t have to be a runner to start running. You become a runner by starting. 🏃‍♀️💙

Start where you are. Build from there.

Looking for help with running? Ultrafit Coaching by Emma offers personalised running coaching and fitness support to help you build confidence, improve your fitness and work towards your goals