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Here is the Lonely Goat Running Club guide on how to start running. If you want to get fit, fancy taking on Couch to 5K (C25K), or just want to get outdoors and explore, this guide will tell you everything you need to get started as a runner.
Where do I begin?
Running is a fairly basic movement: put one foot in front of the other, over and over again.
What can make it difficult, is that many of us haven’t done much running since we were children, so our bodies aren’t used to it. So when we first get out the door for a jog, it can feel very uncomfortable and difficult. Our joints complain, muscles burn, or we run out of puff. It might seem like it’s never going to get easier, but trust us; with patience and perseverance, you can do it.
The key is to start off within your comfort zone, even if that’s just walking to begin with, and add a little more running as you get used to it. Start slow and short and take it from there.
What is Couch to 5K?
Couch to 5K, often abbreviated to C25K, is a fantastic way to start running, that has been used successfully by a gazillion new runners.
There are a few different versions, but they all follow much the same format. Start off with half an hour of movement, consisting of mostly walking with a little bit of running. Over a few months, the amount of walking is reduced and the running is increased. Eventually, you will be able to run for half an hour non-stop.
It’s a proven, effective way to start running while minimising the risk of getting injured or losing your motivation by going too hard too fast, yet will still push you to improve by making it that little bit harder each week.
In the UK, the BBC version is popular, but an internet search will bring up other options.
Can I just go out and run?
Yes, of course, but, you may find it easier to follow a training plan. This will give you structure, and help you balance your desire to progress with the need to listen to your body. Keep these in balance and you should avoid getting injured or losing motivation. It’s not uncommon for new runners to start off with so much enthusiasm that they do too much, too soon, hurt themselves, and then feel discouraged and stop. Start slow, be patient, and you’ll build stronger foundations to build on later.
If you want to write your own training plan, then our series of training articles might be useful. These two are a good place to start: Training – introduction, and Training – 5K.
What should I wear?
Comfortable trainers and some kind of sports kit is fine for running; even football shirts, beach shorts, or yoga pants. Sports bras and snug boxers can stop your sensitive bits from bouncing around too much.
When you’ve been running a while, you might find you want to invest in some kit specifically designed for running, as this can be more comfortable.
When it’s cold and wet outside, warm and dry layers can make the difference between an enjoyable run and a miserable slog. We’ve got an article on running in the winter that has loads of advice: Winter running – wrap up or warm up?
How fast should I run?
It might surprise you to learn that top, élite runners tend to do most of their running at relatively slow paces. When they need to run fast, they’ll do so, but most of the time they’re taking it easy and just jogging. That’s because even slow running will help build fitness, bone strength, and all the other physical adaptations that come from running, but without leaving you feeling completely wrecked.
As a new runner, you should also do most, if not all, of your running nice and slowly. If you can maintain a conversation, you’re going slow enough.
When you’ve been running for a while, and find a half hour jog comfortable, then you can think about adding some sprinting or harder efforts. But not in those first few months while your body is still adapting to being a runner.
Where can I run?
The answer to this question will very much depend on where you live, but to start with, it might be best to pick a route that stays close to home. That way, if you find you need to walk home, you won’t have too far to go.
When you get to the stage of wanting to go further, “out-and-back” routes can be good. Start off heading in one direction, until you reach half your planned distance or time. Then, turn round and retrace your steps, back to the start.
If you want to explore more, your phone, watch, or different apps and websites can help you work out a new route. Read more about this in our article: How to create a running route with technology.
Do I need a fancy GPS running watch?
No, you don’t need a GPS watch to start running. After all, the first GPS running watch was only launched in 2003 and people had been running for millennia without them. Top runner Emile Cairess does all his training with a basic Casio digital watch, and he’s one of the fastest marathoners in the world.
If you want to use GPS to track your runs, then you could use an app on a smart phone instead of a GPS watch. Both phones and watches can give you the option of uploading your runs to a social platform, such as Strava, which you might find helpful for motivation.
It is easy to be overwhelmed by all the statistics it is possible to track – time, distance, speed, heart rate, elevation, cadence, etc. – but none of these are completely essential. It’s perfectly possible to just go out of your front door and run without any gadgets. You might even find that you enjoy it more without the stress of trying to beat your previous times.
Read more about the benefits of watches or phones for running in this article: Watch or phone?
Do I need to carry a drink when running?
Lots of new runners like to carry water with them. It’s worth noting however, that unless you live somewhere really hot, you’re unlikely to get dehydrated on a half hour run, so water is not essential. In fact, carrying a drink could make things harder for you. A 500ml bottle of water weighs half a kilo, which is awkward to carry when you might already be struggling. Instead, just make sure to drink plenty of water throughout the day.
When it comes to eating, try and allow an hour or two between eating and running, to avoid feeling sick. If you’ve got a well-rounded, healthy diet, you shouldn’t need any extra supplements.
Do I need to stretch?
Stretching divides opinions within the running world. On the one hand are the runners who have never stretched. On the other, are those who swear by it. It’s a complicated issue, but here are some pointers:
- If you don’t stretch and your running is going well, then there’s probably no need to start stretching. After all, if it ain’t broke, don’t fix it.
- Stretching cold muscles is a bad idea, as it puts them under strain before they’ve warmed up. You’re better off starting your run by walking, then jogging slowly for a minutes to get your legs going.
- Stretching an injured muscle could cause further damage to that muscle. If in doubt, seek professional advice from a physiotherapist or suitable medical expert.
If you would like to learn more about the possible pros and cons of stretching for runners, check out our article: To stretch, or not to stretch.
Where can I run?
The answer to this question will very much depend on where you live, but to start with, it might be best to pick a route that stays close to home. That way, if you find you need to walk home, you won’t have too far to go.
When you get to the stage of wanting to go further, “out-and-back” routes can be good. Start off heading in one direction, until you reach half your planned distance or time. Then, turn round and retrace your steps, back to the start.
If you want to explore more, your phone, watch, or different apps and websites can help you work out a new route. Read more about this in our article: How to create a running route with technology.
Is running safe?
Common sense goes a long way. If you’re running along country lanes in the dark, then help people in cars can see you by wearing bright, reflective clothing. If you wouldn’t walk through a park after dark, then it’s probably not a good idea to run through there either.
Other sensible ways to keep safe include:
- Telling someone where you’re going and when you expect to be back.
- Carrying ID and details of an emergency contact plus any medical conditions.
- Use a torch if you’re somewhere without street lights, so that you can see where you’re putting your feet.
Also consider whether you have a health condition that might cause problems when running. If you’re in any doubt, have a chat with your doctor.
Do I need to race?
Lots of runners like to take part in running races and other events, such as parkruns, 10Ks or marathons. Even if you’re not likely to be in with a chance of winning, the challenge of testing yourself and trying to beat your best time (known as a personal best, or PB) is something many runners find motivating.
But you don’t have to do any of this. Just do whatever kind of running you enjoy.
When can I call myself a runner?
As far as we at Lonely Goat Running Club are concerned, if you’ve run just one single step, you’re a runner. In fact, even if you’re just thinking about running, that’s good enough for us.
It’s not about how far you can go, how fast, what you’re wearing, or whether you race. If you decide you’re a runner, then you’re a runner – and you’re very welcome to be part of Lonely Goat Running Club.
What is Lonely Goat Running Club and how do I join?
Lonely Goat Running Club is an inclusive online community for all runners, even those who might not feel a conventional running club is for them. Run on your own terms, when it suits you.
Joining the Lonely Goat movement is easy. Start by completing the Registration form and then engage with the club features that suit you best. For extra benefits, consider a Member Plus subscription.
- You can also join other Lonely Goats on our Instagram, Facebook, or Strava social platforms.
- You’ll find plenty of support and encouragement in the Lonely Goat Running club – Facebook Chat Group too!
- You can keep an eye out for fellow members wearing our club kit when you’re running. Remember to give them a wave or goat salute! 🤘
If you have a question, feel free to email info@lonelygoat.com. We’re always happy to help.
Get out there!
Now you’ve read our beginners’ guide on how to start running, what are you waiting for? Get out, put one foot in front of the other, and go for it.