You don't need to be a super athlete to start running. Just get those shoes on! The first step is always the hardest.
Running is a great way to keep active, but it can feel difficult to get started if you haven't run before or for a long time. Help is at hand to get you on your way!
If you haven't been active for a while, you might like to build up your fitness levels gently by walking more first. Please visit our Walking page for more information.
When you are ready, here are some top tips to get you running:
Try Couch to 5k
The Couch to 5K programme is designed to support beginners to run 5km in 9 weeks. Download the app to your smart phone and follow the instructions. You can find out more about Couch to 5k and what to expect week by week on the programme on the NHS website.
The Couch to 5k app has been downloaded over 5 million times! It seems to work well for people as it builds you up slowly, give it a try and see what you think!
Run with a friend
It can really help to start running with someone who is around the same level of ability as you. You can encourage each other to keep going - and once you've committed to running with a friend, it's harder to talk yourself out of it!
Plan your runs
Work out when and where you're going to run, and try and mix it up so you don't get bored of the same routes.
Have a goal in mind
It might help you to set yourself a target. This could be a distance you'd like to be able to run without stopping, or it could be an amount of time you would like to be able to run for. Allow yourself time to reach your goal too – by running regularly, you will see yourself get better over time.
Join a club
A running club is a good way to commit to running regularly and gain support from others. Most clubs have running groups for different levels, including beginners. Find a running club near you.
Running for beginners guide, NHS
Read this helpful guide 'Running for Beginners' from the NHS to support you in getting started.