How Do I Start Running?
I really enjoy getting out for a run. However, believe me when I say I don't run very far or very fast. AND there's lots of walking involved!
I didn't really start running regularly until I was in my late 30s. But now, it's a big part of how I help manage my physical and mental health.
Running is one of the most accessible and rewarding forms of exercise, but starting out can feel daunting—especially if you’re new to it or haven’t been active in a while. I know this was the case for me.
Whether your goal is to improve your fitness, lose weight, or simply enjoy the benefits of movement, running can be a fantastic addition to your routine. However, like any physical activity, it’s important to start safely to avoid injury and build long-term success.
As podiatrists, we often see people eager to begin running, only to be held back by foot or leg pain from doing too much, too soon.
With the right approach, you can start running safely and sustainably and make sure you can continue to run for many years to come.
In this blog, we’ll guide you through the process, covering how to start as a beginner, what to do if you’re unfit, and the importance of running slowly to get you started.
How Should a Beginner Start Running?
Starting to run doesn’t mean lacing up your shoes and sprinting full-speed down the street.
A gradual approach is key to helping your body adjust and avoiding common running injuries such as shin splints, plantar fasciitis, or stress fractures.
Here’s how to get started:
1. Choose the Right Shoes
Proper footwear is essential. Running shoes should provide the right balance of cushioning and support for your foot type. A podiatrist can assess your feet and recommend the best shoe to reduce injury risk.
2. Start with a Walk-Run Program
A structured walk-run program is ideal for beginners. Start with intervals of 30 seconds to one minute of running, followed by one to two minutes of walking. Repeat this for 20-30 minutes and gradually increase the running duration over several weeks. There are some great apps that can help with this.
3. Listen to Your Body
Discomfort is normal when starting a new activity, but pain is a warning sign. If you experience sharp or persistent pain, take a break and consult a podiatrist for advice.
4. Run on the Right Surfaces
Running on softer surfaces such as grass or a treadmill can reduce the impact on your joints compared to concrete or asphalt.
5. Warm-Up and Cool Down
Dynamic stretching before your run and static stretching afterwards can improve flexibility and reduce muscle tightness.
6. Consistent, but Rest When Needed
Running two to three times a week with rest days in between allows your muscles, bones, and joints time to adapt and strengthen.
How Do I Start Running When Unfit?
If you haven’t exercised in a while or feel a bit out of shape, starting to run might seem overwhelming. The key is to progress gradually and build endurance without overexerting yourself. Here’s how:
1. Have a Health Check with your Doctor
If you haven’t exercised for a while, it's a great idea to have a check-up with your doctor first. This will help to prevent any major issues from the outset.
2. Start with Walking
If running feels too difficult, begin with brisk walking. Aim for 30 minutes of walking most days of the week before introducing short running intervals.
3. Use a Walk-Run Strategy
Begin with very short running bursts—just 10-20 seconds at a time—followed by walking. As your fitness improves, extend the running portions while keeping walk breaks as needed.
4. Pace Yourself
Many beginners push too hard and burn out quickly. Run at an easy, conversational pace—if you’re gasping for breath, slow down.
5. Strengthen Your Body
Incorporating strength training, particularly for the legs and core, can improve running efficiency and reduce injury risk. Exercises like squats, lunges, and calf raises can help.
6. Stay Hydrated and Eat Well
Proper nutrition and hydration support energy levels and recovery. Fuel your body with balanced meals and drink water throughout the day.
7. Set Small Goals
Rather than focusing on running a long distance immediately, aim for achievable milestones—such as running continuously for five minutes or completing your first 3km.
8. Celebrate Progress
Every run is a step toward better fitness. Celebrate improvements, no matter how small, and stay motivated by tracking your runs or joining a supportive community.
How fast should I Run?
The majority of recreational runners run too fast too often. Elite runners do most of their running at an easy pace (for them) and only run really fast for short periods. This is referred to as the 80/20 rule.
The 80/20 rule is a key principle in running that helps improve endurance while minimising the risk of injury and burnout. It suggests that 80% of your runs should be at a slow pace and low intensity, with only 20% at a higher intensity. Here’s why this approach works:
1. Reduces Injury Risk
Running too fast or too hard too often increases the likelihood of injuries such as stress fractures, tendonitis, and muscle strains.
2. Builds Aerobic Base
Low-intensity running enhances cardiovascular endurance, allowing you to run longer distances with less fatigue.
3. Improves Recovery
High-intensity workouts require more recovery time. By keeping most of your runs at an easier pace, your body can adapt without excessive strain.
4. Enhances Performance
When you do engage in high-intensity training, such as speed work or hill sprints, your body is better prepared to handle the workload without breaking down.
How to Apply It
- Easy runs should feel relaxed, where you can hold a conversation comfortably.
- High-intensity sessions (such as intervals or tempo runs) should be limited to one or two times per week.
- If you're unsure, follow the ‘talk test’—if you can chat easily, you’re running at the right intensity.
Final Thoughts
Starting a running journey can be both exciting and challenging. Whether you’re a complete beginner or getting back into fitness, taking a gradual approach is crucial to avoiding injury and making running an enjoyable habit.
Remember to listen to your body, wear appropriate footwear, and follow structured progressions like the walk-run method.
If you experience persistent pain or discomfort, seeking professional advice from a podiatrist can help address any underlying issues and keep you running safely.
At Complete Podiatry, we’re here to support you on your journey—from choosing the right shoes to preventing and managing injuries.!
If you want to start running or get back into running but are worried about injuries, the first thing to do is book an appointment with one of the Podiatrists at Complete Podiatry for a comprehensive assessment.
Once this is done, we will develop a structured management plan that outlines our best advice for how to help get into running without needing to worry about injury.
Just call us on 8330 0004 or book online.
I'll love to talk to you about how we can help you build an amazing life from the feet up!
Anthony Robinson
Director of Complete Podiatry