Running is one of the simplest sports in principle: all you really need is a pair of shoes and an idea. But if you’re new to running, taking those first few steps can still feel daunting. The good news is that you don’t need to be fast, fit or experienced to get started.
This guide to running for beginners walks you through how to start running from your very first session, with a simple run-walk plan, running form and breathing basics, kit advice and answers to the questions new runners ask most.
Running has a very low barrier to entry, making it one of the most accessible ways to improve your fitness and wellbeing. Whether your goal is to run your first 5K, boost your confidence or simply enjoy moving more, the first few weeks are all about building consistency rather than chasing pace. Start slowly, trust the process and remember that every experienced runner was once a beginner too.
In this guide we'll cover:
Why Run? The Benefits for Body and Mind
Everyone who laces up for a run has their own reason for starting. Whether you’re looking to improve your fitness, support your mental wellbeing, spend more time outdoors or work towards a personal goal, remembering your own “why” can help keep you motivated when those early runs feel challenging.
Aerobic exercise is often hailed by doctors as being good for the heart, as it helps to efficiently pump blood through the body and can aid in lowering blood pressure. Running can also improve cardiovascular fitness, increase endurance, strengthen muscles and support healthy weight management over time. As your fitness improves, you’ll often notice everyday activities begin to feel easier too.
The mental benefits can be just as powerful. Running encourages the release of endorphins, helping to improve mood and reduce stress, while also giving you valuable time away from the demands of everyday life. Regular running improves mental faculties that block out distraction and improve our ability to process information. In many ways, running is a kind of mindful movement meditation, allowing you to reset both physically and mentally.
How to Start Running: A Simple Run-Walk Plan
If you’re wondering how to start running, the biggest mistake you can make is trying to run continuously on your very first outing.
Instead, begin with a simple run-walk approach. This involves alternating short periods of jogging with walking breaks, gradually increasing the amount of time you spend running as your fitness improves. It’s one of the safest and most effective ways to build endurance, reduce injury risk and make running feel enjoyable from the very beginning.
Aim to run around two-three times each week, leaving a rest day between sessions where possible. Rest days are just as important as your running days, allowing your muscles, joints and cardiovascular system time to recover and adapt.
Weeks 1-2
-
Jog for 1 minute
-
Walk for 2 minutes
-
Repeat for 20-25 minutes
-
Complete three sessions each week
Weeks 3-4
-
Jog for 2 minutes
-
Walk for 1 minute
-
Continue for 25-30 minutes
-
Complete three sessions each week
Weeks 5-6
-
Gradually increase your running intervals
-
Build towards running continuously for 20-30 minutes
-
Focus on consistency rather than speed
If this sounds familiar, it’s because it’s the same principle used by Couch to 5K, one of the UK’s most popular beginner running programmes.
If you’re looking for help with a running plan, our Ecommerce Manager Sara personally recommends the Runna app -
“I used Runna to train for a half marathon after having a baby and loved the personalised training plans they offer, it worked around me and my availability and got me back to running confidence quickly. I really liked that you can also add on other plans such as strength training or yoga that complement your running plan. I highly recommend it if you’re just starting out or training for your next race’”
For other options, explore our guide to the Best Free Running Apps for Beginners.
Don’t set any expectations for your first run. So often new runners will set off on a run too fast and be completely burnt out after five minutes. Following the run-walk plan above will naturally help you manage your effort, but there are a few other ways to make those early runs feel much more enjoyable: Aim for distance or elapsed time, not pace. Use familiar landmarks in your local area to help map your distance. Don’t be afraid to stop and walk now and then; try five minutes running and one minute walking. Remember, the goal isn’t to run as fast as possible. It’s to finish each run feeling like you could have kept going a little longer, making it easier to return for your next session. Learning how to run properly doesn’t mean striving for perfect technique. Instead, good running technique for beginners is all about making small adjustments that help you move comfortably and efficiently while reducing unnecessary strain on your body. Use this simple head-to-toe checklist as a guide:
Pace Yourself: Getting Your First Runs Right
Running Form and Technique for Beginners
How to Breathe when Running
One of the most common questions beginner runners ask is how to breathe when running.
The simple answer is: don’t overthink it.
Try to breathe rhythmically, using both your nose and mouth to take in as much oxygen as possible. Many runners find it helpful to match their breathing to their stride, but there’s no perfect pattern you need to follow when you’re just starting out.
If you find yourself feeling out of breath during your first few runs, don’t panic. That’s completely normal. Slow your pace, take a walking break if needed, and allow your breathing to settle before starting again. As your fitness improves, you’ll naturally find breathing during runs becomes much easier.
What to Wear: Running Kit When Running
As a new runner, it’s important to have a kit that will perform with you in your new sport. Now that’s not to say you need to splurge on the latest world record-breaking shoe but choosing the right essentials can make your runs feel much more comfortable and enjoyable.
A supportive pair of running shoes should be your first investment. The right shoes provide cushioning, comfort and support while your body adapts to the impact of running. At The Sports Edit, we’ve curated women’s running shoes from the leading performance brands to help you find the right fit.
A high-impact sports bra is another essential, helping reduce movement and provide support throughout your run.
Finally, choose breathable, sweat-wicking clothing that helps regulate your temperature. Running leggings are ideal for cooler conditions, while lightweight running shorts are a great choice during warmer months.
Find a Run Club
It seems like everyone and their sister is either in a run club or knows someone in a run club these days, and with good reason. Running with other people can make it easier to stay motivated, build confidence and make your runs more enjoyable.
If you’re completely new to running, parkrun is one of the best places to start. A 5km course held every Saturday across hundreds of UK locations, it’s completely free, welcoming to all abilities and just as supportive of walkers and first-time runners as experienced athletes.
If you’re based in London, Midnight Runners is another fantastic option, combining social runs with interval sessions and bodyweight exercises in a friendly group environment.
Remember, joining a run club doesn’t mean you need to be fast. Most groups welcome beginners, and you’ll often find plenty of people starting their running journey alongside you.
Conclusion
Running is a great way to stay active and explore your area, and every runner starts exactly where you are now.
The most important thing is to begin slowly, stay consistent and trust the process. Walking breaks are part of becoming a stronger runner, and the first few weeks are often the hardest. Before long, you’ll likely find yourself running further and feeling more confident than you ever expected.
When you’re ready for your next step, explore our collection of Women’s Running Shoes or discover our guide to Training for Your First Race.
Most beginners should aim to run around two-three times per week, allowing a rest day between sessions. This gives your body time to recover while helping you build fitness consistently. Absolutely. Walking breaks are one of the best ways to build endurance safely and are a key part of many beginner running plans, including Couch to 5K. Breathe naturally through both your nose and mouth, keeping your breathing relaxed and rhythmic. If you become out of breath, slow your pace or take a short walking break before continuing. Everyone progresses at a different pace, but many beginners notice a difference after three to six weeks of running consistently. Focus on building the habit first, and improvements in endurance and confidence will follow naturally.Running for Beginners FAQs
How often should a beginner run?
Is it OK to walk during to run?
How do I breathe when running?
How long before running gets easier?
