Are you brand new to running, wondering how to get started? Look no further than our ultimate step-by-step guide for complete beginners.
WORDS Sarah Russell
If you want to start running, but you’re not quite sure where to begin, or you’re just nervous, then this is the guide for you. Over the next three issues, we’ll show you how to take those very first steps with a simple jog/walk programme, and build up until you can run for 20-30 minutes without stopping. We’ll provide plenty of encouragement, advice and motivation along the way, and we can guarantee that in three months time, you’ll look back and wonder why you never did it before.
Our belief here at Running Fitness is that pretty much anyone can run. If you’re healthy and you can walk, then you can run. And it doesn’t matter how fast either, the point is that you’re out there doing it.
The rise of events such as Race for Life, parkrun and the exponential growth of obstacle course racing – which is as much about getting muddy and having fun, as it is about running – has helped drive the growth of a new breed of ‘non competitive runner’. Running is no longer just for the elite club runners, it’s a mass participation activity that everyone can be part of.
Why is running so great?
The biggest draw to running is that it’s super time-efficient and great for busy people – which is most of us! You can run for half an hour, shower and be ready for work in less time that it could take to drive to the gym. You can pretty much run anywhere, on-road or off, indoors or out, in summer or winter, alone, with friends or even your dog. It costs very little and the only ‘equipment’ you really need is a good pair of running shoes and if female, a supportive bra.
And if that’s not enough, running has been proven to help depression and stress, lower cholesterol, blood pressure and release feel good endorphins. It helps you sleep better and can help with weight loss.
But despite knowing all of that, sometimes just taking those first few steps can be daunting and is easy to put off. But as the Chinese proverb says: “The journey of a thousand miles must begin with a single step.”
So don’t put it off a minute longer! Read on and get ready to from couch to 5K.
First things first
Get checked out by your GP before you start, especially if you have a family history of heart disease, high blood pressure or have any concerns about your health and suitability to take up running. Any niggling pain or discomfort anywhere in your knees, hips, ankles or low back should be checked out by a physiotherapist before you start running. Many injuries develop over time and result from an old problem or existing weakness or muscle imbalance. Get an assessment by a physio or fitness trainer who can assess biomechanical imbalances. You can then work on weaknesses with exercises before they turn into injuries.
Your advice: top tips from other runners
“Start slowly and don’t try to keep up with everyone. Listen to your own body and set your own pace. Keep your head up and enjoy.” Sarah Shephard
“Don’t expect too much from yourself in the early days. Just relax, enjoy and don’t be too concerned with how few miles you’re able to achieve. Don’t set unachievable goals, and don’t beat yourself up if you need rest.” Laura Ansell
“Run with a friend – one that you have a lot to talk about! It gives you the motivation to to get out there (their waiting for you); that chat keeps your mind off how well/badly you’re doing – and means that you run at a good conversational pace. You run and you pt the world to rights – two birds with one stone!” Gwyn Carter
“If you have any twinges/pain or injuries stop, seek advice if necessary and rest – most beginner injuries are minor and usually clear up quickly with the right treatment.” Janet Sharples
“Write times and distance in a diary. I found it so encouraging to see progress.” Paul Hollis
“Run at a conversational pace, if you can’t talk then you are probably running too hard.” Bryony Lawrence
“When you start, everything feels hard. But each time you run something becomes a little easier. Give yourself permission to take your time.” Gareth Adams
The first steps
As Samuel Levensen once said: “you can’t start at the top”. The biggest mistake that many new runners make is simply trying to run too fast when they first head out of the door. This is usually the pace that’s programmed into your brain from the last time you did any running – and that’s likely to be from your fitter and younger days, possibly even as far back as school. Gasping for breath before you’re even at the end of your street is miserable, so getting that initial pace right can be make-or-break for whether you ever want to go running again.
Your main goal at this stage is to increase the length of time you can run for – slowly and gradually over time. The key to doing this successfully is to slow your pace right down, factor in plenty of walk breaks and be patient. Faster and harder is NOT better. Easy and comfortable is the goal!
Shoes and kit
The choice of running shoes on the market is overwhelming; add to that the controversial and conflicting advice, and it can be impossible to know what to buy. Go along to a specific running shop where trained staff will be able to help and advise you. As a rule of thumb, go for a pair 1-1.5 sizes bigger than your normal shoes to allow space for your feet to expand and toes to move. Don’t overthink the technology or go for the most expensive ones. Instead aim for something that’s comfortable, provides a reasonable amount of cushioning and try running in them in the shop if at all possible.
Next to shoes, a correctly fitting sports bra for female runners is the second most important investment you need to make. Your breasts move an average of nine centimetres when you run and wearing a supportive bra will reduce ‘bounce’ and provide essential support. Try Less Bounce or Shock Absorber for some great options.
A simple stopwatch is probably the only other thing you need to bother with at this stage, but it doesn’t have to be expensive. Just something basic with a large display and stop/start function, and then you’re all set to go.
Walk before you run
Before you start running, you need to do some regular and consistent walking. Start with 20-30 minutes of brisk walking and work up to 60 minutes, three times a week for a month before starting the schedule. You may have a higher level of fitness from dog walking, cycling or gym work, but must still build slowly as the high impact nature of running takes time to adjust to.
Your first run
Before you head out of the door, start with some simple mobility work (see ‘warming up’ section). Then head out of your front door and… walk! Yes walk. Spend five minutes walking briskly, swinging your arms and getting warmed up then break into a very slow jog. The pace should feel manageable and controlled. Time yourself to jog for literally one to two minutes, and then walk briskly again for two minutes. Repeat this 10 times, then walk for another five minutes, cool down and… that’s it!
You shouldn’t be exhausted or sore; at the end you should feel like you could have done more. Take it steady and build up gently. At any sign of dizziness or pain, then stop and consult your GP.
The rules to success
1. Always walk briskly for five minutes first and cool down with a gentle five minute walk after the session.
2. Avoid running on consecutive days. Have at least two days rest between sessions – run on a Monday and Thursday for example. This schedule is meant to be a guide as everyone progresses at different rates. You may find it too tough, in which case drop one or two of the sets from each session, or add more walking time. If you find the pace too easy, still be cautious. Even though you might be fit, your legs need time to get used to the impact of running, so build up slowly to avoid injury.
3. Keep fully hydrated, especially in the hot summer weather. Drink plenty of water during the day and leading up to your session. Carry a small bottle of drink with you if it’s really hot.
4. Don’t do any more than the plan. If you want to do more activity, then do a Pilates class, go swimming or cycling or take a fitness class.
5. Start EVERY run with a five minute walk, then follow the plan below. Make sure you finish off with a five-minute cool down walk. This adds 10 minutes to each session, but is vital to the success of the training plan.
Where to run
Find the flattest routes you can to begin with and avoid hills and rough ground as much as possible. Traffic-free parks, cricket pitches, cycle network routes and canal paths are all really good places to start. You can also run on a treadmill in the gym and this is often as good a place as any. If your run outside, be aware of your personal safety, especially when running alone or at night and wear a reflective bib, carry a personal alarm and mobile and always tell someone where you’re going.
Warming up, stretching and cooling down
Static stretching before a run is now universally not recommended. In fact it could do more harm than good, as stretching cold muscles can cause injury before you even get out on the road. Instead, go through a series of mobility movements, shoulder shrugs, hip rolls, ankle rolls, knee lifts and so on, for about two to three minutes. Spend four to five minutes walking briskly, then break into a jog and build up to your pace. If you have any tight spots, you can stop to stretch them if you wish after jogging for a few minutes.
Always finish off your run with five minutes of walking to cool down. Whether or not static stretching after a run is beneficial is the subject of hot debate, but many runners still find it helpful. If you do, hold the stretch for eight to 10 seconds, gently release and repeat three times. Focus on quads, calves and hamstrings.
The first month
So here’s your initial schedule, which will take you from scratch to the point of being able to run for eight minutes in only four weeks. It may not sound like much yet, but remember that it was only four weeks ago that you could only run for one minute. Look forward to next month, as by the end of the next four-week block, you’ll be running for 20-25 minutes!
Effort Level
How hard should it feel?
On a scale of 1-10, when you’re running you should feel as if your effort level is around 5-6. 10 = really hard 1 = easy
There’ll be two more parts to the Couch to 5K program, so keep your eyes peeled for more in our training section.
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