Buy some proper running shoes

Proper running shoes have cushioning to protect you from the pounding on pavements in particular – they don’t have to be the most expensive – but go to a specialist running shop where they can analyse your running style and help you find the correct shoes. Many new runners can experience shin splints and knee pain because of the lack of proper cushioning.   Running on softer surfaces will also help to avoid injury – so try to find off-road routes whenever possible – look at our database of Running Routes for help.

You can read more detailed advice on this subject in our sepearte article on Running Shoes.

 Plan a training schedule and STICK TO IT

We suggest you plan to run/walk for 20 to 30 minutes for 3 to 5 days a week.  Try to spread the days out so you do not do more than 2 days in a row - you can use our Training Planner to help with this.  Pick times to suit your lifestyle – if you're a morning person, then run early – if not, run before you settle down for the evening or you may not want to go out again.  But don’t run within 3 hours of a heavy meal or you may find it very uncomfortable.  Agree your schedule in advance with anybody who needs to know e.g. your partner for childcare so that they will be supportive when the time comes. A lot of people have used our Beginner's 5K Training Plan and have found this helpful.

 Go out and follow your training schedule

Its not going to be easy at first – you will feel out of breath and you will probably arrive back exhausted and all red in the face – but every week you should feel an improvement.  The easiest place to start from is you own doorstep but if you feel self-conscious then find somewhere less local for your first attempts!  Also, remember not to run too much on hard pavements or you may get injured.   We suggest you do a run/walk pattern at first – say 4 minutes running, then 2 minutes walking, then 4 minutes running – adjust this  to suit your own fitness level.    Then gradually you will be able to cut out the walking and you will be able to work on distance and then speed.

 Record your runs in a Training Log Book

This is very important – recording your times and/or distances will enable you to see your progress.  Without this, your motivation will soon waiver.  Good Run Guide Membership provides you with an interactive Log Book where you can record all your runs and a Route Measurer to accurately measure how far you've run.  There are also lots of statistics automatically produced to encourage you with your running.  If you are taking up running to lose weight remember that muscle weighs more than fat so your weight may actually increase for a while as you put on more muscle –  so measure yourself periodically with a tape measure or use scales with a fat measurer – so you can concentrate on reduction in fat rather than weight. You can track your weight loss and your progress towards your target weight using our Weight Tracker.

When you have reached your first  goal e.g. running one mile without stopping, then make another such as running 2 miles or increasing your speed over a set distance.  There is always another goal in running.  When you can run a mile comfortably then enter a fun run a few months away and make this your next goal. 

 Join a Running Club

This is an ideal motivator and you will generally find all standards and abilities within the club.  Also, if you have trouble fitting in your running early and don’t want to run in the dark on your own (not advised)  then you can join in on the club’s training night and be completely safe.  You can use our Club Finder to search for a Running Club near you.