Running is one of the simplest and most effective ways to improve fitness, lose weight and boost your mental health. The other great thing about running is that outside of some clothes, shoes, and running accessories it’s free.

Whether it’s your first time pounding the pavement, or you’re coming back from an extended layoff, there are a few things that you need to consider before you throw on your Things to consider before taking your first strides and start clocking up some kilometres. Whether your goal is to lose weight or to complete a local fun run, starting a running routine from scratch can feel like a tough task. This simple guide will walk you through some steps that will allow you to start your running journey safely and effectively.

The first thing you need to think about before you start a program are your goals, and what you want to achieve along your running journey. Whether it’s losing a certain amount of weight or completing a distance at the end of your training, a clear checklist of goals will help to keep you accountable and motivated.

Once your goals have been set, it’s time to invest in some running gear. Visit a specialty store to find running shoes that are suited to your running style and foot type. We recommend visiting your nearest Athlete’s Foot store for a proper fitting from our friendly staff. When it comes to clothing, select lightweight breathable apparel that is suitable for the weather conditions you will be training in.

Start with around 2-3 light running sessions per week to get started. Plan for a rest day or two between each run, this will allow enough time between sessions for your body to rest and recover, avoiding burnout and injury.

Warming Up – Before each session make sure to include a light dynamic warmup before you hit the road. Dynamic stretches include things like fast walking, leg swings, a few stars jumps and torso twists. These will ensure that your muscles are warm, while also increasing your heart rate prior to your run.

Alternate running and walking to start – For beginners it’s a good idea to switch between running and walking for your first few sessions. This will help you gradually build stamina and allow you to focus on the proper running technique without getting too tired. 

An example of this would be to run for 30 seconds and then walk for 2 minutes. Continue this for around 20 minutes, progressively increasing running time and lowering walking time as your program progresses.

Focus on form – During your first few sessions take time to truly focus on your running form. Keep your back straight, shoulders relaxed and let your arms swing naturally. Minimise your side-to-side motion and keep your head up. Try to land softly on your midfoot to lessen the impact on your joints. 

Pace yourself – Don’t start out like a bat out of hell. Run at a pace where you can hold a conversation without gasping for air. By starting slowly, you will let your body gradually become accustomed to the movements and sensation of running. Starting at a slow pace will also increase your enjoyment of running, allowing you to achieve a whole bunch of little goals along the way.

Stay consistent – One of the most common things for running beginners is the feeling of being discouraged by goals that aren’t achieved, or if progress isn’t happening as fast as they’d like. Maintain your enjoyment of running by setting small, achievable goals, and make sure to stay consistent with your schedule. 

Monitor your progress through a running app or journal to track your times, distances and how you feel after each session. Make sure that you set reachable goals to keep your confidence high and avoid the feeling of failure. If you are finding it difficult to stay motivated alone, consider joining a beginner’s running club for a level of accountability among others. Reward yourself for completing your milestones with small non-food items like a new shirt or a visit to the movies.  To keep things fresh, switch up your scenery by trying different running routes.

We hope that this simple guide will help you get started on your running journey.