How to Start Running as a Beginner

Starting a running routine can be daunting, but the Couch to 5K program offers a structured, beginner-friendly approach. Begin by planning a route and wearing comfortable clothing and trainers. The initial runs may feel challenging, but consistency will lead to improvement.

Giovanna Fletcher, host of the BBC Sport's Couch to 5K podcast, recalls her first run: "I only ran for 10 minutes and felt a burn in my lungs for most of the day. But by the next run, that sensation was gone."

Running with Others

If running alone feels intimidating, consider joining a running club or participating in a parkrun. Jo Whiley, a Couch to 5K coach, emphasizes the benefits of running with others: "Running clubs and parkruns make a significant difference. It’s also a great way to catch up with friends while staying active."

Persistence Pays Off

Every run is different, and some days will be tougher than others. Lindsey Burrow, who completed marathons in memory of her late husband, advises: "Keep putting one foot in front of the other. The elation and endorphin release after a run are worth the effort."

It’s Not About Speed

Whether you complete a 5K in 15 minutes or an hour, the achievement is equally significant. Fletcher notes: "If you can move your body and complete 5K, you’re a runner. It doesn’t matter how fast you go."

Mental Health Benefits

Running is not just about physical fitness; it’s a powerful tool for mental well-being. Burrow shares: "Running provides headspace away from life’s worries. It improves my mood and patience, setting a positive tone for the day."

Final Thoughts

Even experienced runners face days when motivation is low. Whiley advises: "On those days, push yourself out the door. You’ll never regret a run."