Whether you’re lacing up your shoes for the first time or looking to get back into the swing of things, this guide can help you get started. Running is a fantastic way to stay fit, relieve stress, and boost your mental well-being. Let’s break it down and explore the fundamentals you need to know. If you’d rather connect with an experienced running coach, you can connect with one right here in Wellington.

Why Run?

Running is one of the most accessible and effective forms of exercise. It doesn’t require much equipment or a gym membership – just a good pair of running shoes and the desire to get moving! #outsideisfree

Benefits of running include:

Improved cardiovascular health
Stronger muscles and bones
Weight loss and fat burning
Stress relief and mental clarity
Better sleep quality

Getting started

When starting out, consistency is more important than speed or distance. Aim for 3-4 runs per week and gradually increase your time and distance as you get stronger. For beginners it’s all about getting your body used to the movement in a consistent manner.

As a beginner, don’t feel like you have to run fast or for long distances right away. Start slow and focus on building consistency over time.

A great way to begin is with the Run-Walk Method:

• Start by walking for 5-10 minutes to warm up.
• Then alternate between running and walking in intervals. For example, run for 1 minute, walk for 2 minutes (the interval), and repeat. As you build endurance, you can increase the running time and decrease the walking time. (Ex: run for 2 minutes and walk for 1 minute)
• Eventually, you’ll be able to run for longer periods without walking.

One of the biggest mistakes beginner runners make is starting too fast. Running at a pace that’s too quick can lead to burnout, exhaustion, or potential injury. The key is to run at a conversational pace, where you can still talk comfortably without gasping for air.

Here’s a sample running plan for a beginner:

Week 1-2: Weeks 1 and 2 think “less is more” and it’s all about consistency.

• Run/Walk for 20-30 minutes, 3-4 times per week.

Week 3-4:

• Run/Walk for 30 minutes, 3-4 times per week. Gradually reduce walking time.

Week 5-6:

• Run for 30-40 minutes, 3-4 times per week.

Remember, progress takes time. Celebrate the small victories, like running your first 5-minute stretch without walking! Some of the best runners use this pattern week over week to become good at running.

As a beginner runner, you might experience some discomfort in your body. This is normal; however pain is not normal. Evaluate if you are feeling soreness (discomfort) or pain.

It’s important to listen to your body and avoid pushing yourself through injuries. If you feel pain or discomfort that doesn’t feel like typical muscle fatigue, stop and assess. Skipping a day of running is better than skipping a week of running.

Tips for Beginner Runners

• Be patient with yourself – Getting good at running requires patience, and progress takes time, so celebrate every small win.
• Make it fun! Explore different routes, join running groups, or listen to music/podcasts while you run.
• Stay consistent – The more you run, the more your body will adapt, and soon you’ll be able to run longer and faster. Make sure the increase is gradual, so your body adapts, too much too soon may sideline you with injuries.
• Track your progress – Use a running app (Join our Strava Club) or a simple journal to track your time, distance, and how you feel during each run.

Don’t wait for the “perfect time”—just start (now is always a good time). Even a short run is better than none, and every run counts towards you getting good at running. With consistency, you’ll notice improvements in your endurance, strength, and overall fitness.

Should I worry about my “form”?

Good form can help you run more efficiently and reduce your risk of injury. As a beginner it’s important that you focus on getting out and running as you get comfortable you can look at getting guidance on running form and human biomechanics.

As a beginner keep the following in mind.

Posture: Keep your back straight and your chest lifted. Imagine a string pulling you upward from the top of your head.
Relax Your Shoulders: Keep your shoulders down and relaxed. Tension in your shoulders and arms can make running harder than it needs to be.
Arm Movement: Your arms should move naturally by your sides. Keep your elbows at a 90-degree angle and swing your arms forward and back, not across your body.
Foot Strike: Aim to land with your feet beneath your body, not too far ahead of you. Try to land mid-foot (not on your toes or heels).

What about recovery?

After your run, take time to cool down with light walking and gentle stretching. This helps your muscles recover and reduces soreness. After a run, eat something with both carbs and protein (like a smoothie, yogurt with fruit) to help your muscles recover. Check out the Runners Yoga video from Adriene which shows a simple yet effective routine that you can aim for once or twice in the week.