Start Your Running Journey
Running doesn't require a certain body, pace or level of fitness. It simply starts with curiosity and the decision to give it a go. This page is here to support you if you're new to running, returning after a break, or unsure whether running is even "for you". There's no rush and no right way to begin. Just your journey, at your pace.
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You don't have to be a "runner"
Maybe you've hesitated to start because you don't see yourself as a runner. The truth is, nobody starts as one. Running is something you do, not something you are.
- Walk and run
- Go slowly and take breaks
- Repeat sessions and build gradually
It all counts. Every step is part of your journey.
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Start small - smaller than you think
One of the biggest mistakes people make when starting running is doing too much, too soon. A strong place to begin is:
- Short intervals of jogging mixed with walking
- 10-20 minutes total
- 2-3 times per week
Consistency matters far more than speed or distance. Small, repeatable steps are what build confidence.
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Walking is part of running
Walking isn't a failure, it's a tool. Walking breaks allow your to adapt, reduce injury risk, and help running feel more achievable and enjoyable.
Many confident runners still use walk-run approaches. If walking helps you keep going, you're doing it right.
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Build confidence gradually
Confidence grows through repetition, not perfection.
- Run routes you feel comfortable on
- Choose times that suit your energy levels
- Celebrate small wins, even getting out the door
Every run adds to your experience, whether it feels brilliant or not.
Focus on how it feels
Forget pace, distance or comparisons. When you're starting out, ask yourself:
- Did I enjoy any part of that?
- Do I feel better than when I started?
- Could I do this again in a day or two?
Running doesn't need to feel hard to be effective. Comfortable, conversational effort is more than enough.
Wear what feels comfortable
You don't need fancy kit to start running. Choose:
- Comfortable trainers (they don't have to be expensive)
- Clothes than don't rub or restrict
- A supportive sports bra
- Dress for the weather and temperature
Feeling comfortable helps you relax, and relaxed running feels much better.
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Expect good days and wobbly days
Some runs will feel surprisingly easy. Others will feel hard for no clear reason. That's completely normal. Progress isn't linear, and it doesn't need to be. Showing up, even on the days it feels tough, builds resilience and belief.
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You don't need to be fitter, faster or braver to start running. You become those things by starting.
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If today all you do is consider it - that counts too.
You are allowed to take up space. You are allowed to move through the world. And you are allowed to enjoy it.