Running is one of the simplest, cheapest ways to get fit. You don't need a gym, special equipment or a team, just a pair of trainers and a bit of patience. But many beginners go too fast, too soon, and end up exhausted or injured. This guide shows you how to start running the smart way, with a gentle eight-week plan that takes you from zero to running 5 km.

This article is for general information only. If you have a heart condition, joint problems, other health concerns or haven't exercised in a long time, check with a doctor before starting a running programme.

Benefits of Running

  • improves heart and lung fitness,
  • helps with weight management,
  • strengthens bones and muscles,
  • boosts mood and reduces stress,
  • improves sleep,
  • can be done almost anywhere, at any time.

What You Need to Start Running

Running Shoes

Good shoes are the most important investment. Visit a running shop if possible, where staff can suggest options based on your feet and running style. Comfort is the most important factor. You don't need the most expensive pair.

Comfortable Clothing

Wear breathable, moisture-wicking clothes rather than heavy cotton. Women should wear a supportive sports bra. Dress as if it's slightly warmer than it is, because you'll heat up quickly.

Optional Extras

A running app or watch to track time and distance, a water bottle for longer runs and reflective gear if you run in the dark.

The Run-Walk Method

The best way for beginners to start running is to alternate short running intervals with walking breaks. This lets your heart, lungs, muscles and joints adapt gradually, reducing the risk of injury and making running feel achievable.

8-Week Beginner Plan: Zero to 5K

Do three sessions per week with a rest day in between. Start every session with a 5-minute brisk walk warm-up and end with a 5-minute walk cool-down.

Week Each Session
1 Run 1 min, walk 2 min – repeat 8 times
2 Run 2 min, walk 2 min – repeat 6 times
3 Run 3 min, walk 2 min – repeat 5 times
4 Run 5 min, walk 2 min – repeat 4 times
5 Run 8 min, walk 2 min – repeat 3 times
6 Run 10 min, walk 2 min – repeat 3 times
7 Run 15 min, walk 2 min – repeat 2 times
8 Run 25–30 min continuously

If a week feels too hard, repeat it. There's no rush. Many popular free "Couch to 5K" apps follow a similar approach.

How Fast Should You Run?

Slower than you think. For beginners, most running should be at a conversational pace, meaning you could speak in short sentences. If you're gasping, slow down or walk. Speed will come naturally as your fitness improves.

Good Running Form

  • Stand tall with a slight forward lean from the ankles.
  • Relax your shoulders and keep your hands loose.
  • Swing your arms forward and back, not across your body.
  • Take short, quick steps rather than long strides.
  • Land softly under your body rather than far in front.
  • Breathe steadily through your nose and mouth.

How to Avoid Injury

  • Increase gradually. A common guideline is to avoid increasing weekly distance or time by more than about 10% at a time.
  • Rest. Rest days let your body recover and adapt.
  • Warm up and cool down every time.
  • Add strength training twice a week to support your joints. See our strength training guide.
  • Listen to your body. Mild soreness is normal; sharp or persistent pain is not. Rest and seek advice if pain continues.
  • Replace worn-out shoes. Running shoes typically need replacing after several hundred kilometres.

Fuelling and Hydration

  • Eat a light snack, such as a banana or toast, one to two hours before running if you need energy.
  • Drink water throughout the day. For short runs, you usually don't need to carry water unless it's hot.
  • After running, have a balanced meal or snack with protein and carbohydrates.

Staying Motivated When You Start Running

  • Schedule runs at the same times each week.
  • Find a running buddy or join a beginner-friendly running club.
  • Sign up for a local 5K event to give yourself a goal.
  • Track your progress and celebrate milestones.
  • Vary your routes to keep it interesting.
  • Be kind to yourself on hard days. Every run counts.

Running Safely Outdoors

  • Run facing oncoming traffic where there's no pavement.
  • Wear bright or reflective clothing in low light.
  • Keep music volume low so you can hear your surroundings.
  • Tell someone your route if running alone, and carry your phone.

What Comes After 5K?

Once you can run 5 km, you can:

  • improve your 5K time with interval training,
  • build up to 10 km,
  • join parkrun or similar free weekly events,
  • try trail running for variety.

Final Thoughts

The best way to start running is slowly and consistently. Use the run-walk method, keep a conversational pace, rest between sessions and increase gradually. In eight weeks you can go from struggling to run a minute to running 5 km without stopping. Lace up and take the first step. Explore more in our fitness section.