How to Start Running If You’ve Never Run Before
- 2 days ago
- 5 min read
Every year after the London Marathon, thousands of people think the same thing:
“Maybe I could do that.”
You watch ordinary runners achieving something extraordinary. They cross the finish line smiling, crying, hugging strangers and wearing what looks like a small aluminium blanket.
It’s inspiring.
But the next question quickly follows:
How do you actually start running if you’ve never run before?
The good news is that starting running is far simpler than most people think. You don’t need expensive gear, elite fitness, or a coach shouting motivational quotes at you in the rain.
You just need a simple plan and a bit of patience.
Every year after the London Marathon, thousands of people decide to start running. If you’re curious how this iconic race inspires so many beginners, you can read my full article on how the London Marathon inspires people to start running.
Why Running Is One of the Best Sports to Start and how to start running
Running is one of the easiest sports to begin because it requires very little equipment and you can do it almost anywhere.
Benefits include:
Improved cardiovascular fitness
Better mental health
Increased energy levels
Stronger muscles and bones
The chance to eat a few extra biscuits without guilt (this is my favorite part of running!)
And perhaps most importantly, running has an incredibly welcoming community. If you ever take part in an event like the London Marathon, you’ll quickly realise runners are some of the most supportive people around.
Many runners first discover training apps when they decide to start running after watching events like the London Marathon. If you're completely new, my guide on how to start running if you've never run before explains how to build your first running habit.
Step 1: Start Slower Than You Think
The biggest mistake beginners make is running too fast.
Your body needs time to adapt to the new stresses that running places on your muscles, joints and tendons. If you go too hard too soon, injuries like shin splints or Achilles problems can appear faster than the taxman on payday.
The golden rule for beginners is simple:
Run slow enough that you could still hold a conversation.
If you can’t talk while running, you’re probably going too fast.
One of the biggest problems new runners face is doing too much too soon. I covered this in detail in my guide to the 10 biggest mistakes beginner runners make.
Step 2: Use a Run–Walk Strategy
Many experienced runners started with a run–walk approach, and it’s one of the safest ways to build endurance.
When I came back from cancer and progressed to ultra running I adopted a run-walk strategy on my first event. And it resulted in success.
A simple beginner session might look like this:
5 minute brisk walk warm-up
1 minute running
2 minutes walking
Repeat 8–10 times
This approach allows your body to gradually adapt while still building fitness.
Within a few weeks you’ll likely find you can run longer and walk less.
Step 3: Run Three Times Per Week
Consistency beats intensity every time.
For beginners, running three times per week is usually the sweet spot.
This gives your body enough training stimulus to improve while still allowing recovery days between runs.
For example:
Tuesday – Easy run
Thursday – Easy run
Sunday – Slightly longer run
Those recovery days are where your body actually gets stronger.
Step 4: Get the Right Running Shoes
Running shoes are the most important piece of equipment you’ll buy.
They don’t need to be the most expensive or the trendiest pair on Instagram, but they should be comfortable and suitable for your running style.
If possible, visit a running store where staff can recommend shoes based on your gait.
Your feet will be hitting the ground thousands of times during a run, so choosing the right shoe really matters.
Step 5: Follow a Beginner Running Plan
One of the easiest ways to stay consistent is to follow a structured training plan.
This removes the guesswork and helps prevent the classic beginner mistake of doing too much too soon.
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Many new runners use the Runna app because it creates personalised running plans based on your experience and goals.
The app tells you:
What run to do each day
How fast to run
When to rest
It even provides audio coaching during runs, which can feel like having a personal trainer in your ear telling you when to slow down or push a little harder.
A Simple 4-Week Beginner Running Plan
Here’s an example of how a beginner might start running safely.
Week 1
Run–walk sessions for 20 minutes, three times per week.
Week 2
Increase running intervals slightly and aim for 25 minutes total.
Week 3
Gradually extend running portions while reducing walking.
Week 4
Aim to run continuously for 15–20 minutes.
By the end of four weeks many beginners are surprised by how much progress they’ve made.
Common Mistakes New Runners Should Avoid
Starting running is simple, but there are a few mistakes that can slow progress.
Running Too Fast
Easy running builds endurance and reduces injury risk.
Doing Too Much Too Soon
Your body needs time to adapt to the impact of running.
Skipping Warm-Ups
A short walk or light stretch before running helps prepare your muscles.
Comparing Yourself to Others
Running isn’t a competition unless you’re actually racing.
Focus on your own progress.
What Happens After You Start Running
Once you’ve built a consistent running habit, something interesting tends to happen.
You start thinking about goals.
Maybe a 5K race.
Maybe a 10K event. And eventually, for many runners, the idea of a marathon appears.
For thousands of people each year, that dream is inspired by watching the London Marathon.
Final Thoughts
Starting running doesn’t require perfection.
It just requires starting.
Run slowly, stay consistent, and give your body time to adapt. Within a few weeks you’ll likely feel fitter, more energised and maybe even slightly addicted to the feeling of finishing a run.
And who knows, one day you might even find yourself standing on the start line of the London Marathon wondering how it all began.
Many runners eventually use training apps like Runna to prepare for bigger goals like their first marathon. I wrote more about how races like the London Marathon inspire thousands of people to start running each year.
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