How to start running: a beginner’s guide 

So, you’ve committed to get into running. You’re at the start of an epic journey that will see you get fitter, push your body to do amazing things and have a ton of fun.  

But where do you start?  

In this playbook, you’ll learn how to begin to run if you’re totally new to the sport. We’ll cover the most important running tips and techniques for beginners. We’ve also built out a beginners’ running plan you can download or print out and base your training around.  

Running for beginners: why you should do it 

Running is probably the most popular form of exercise in the UK. It’s free, you don’t need any special equipment, you can do it anywhere, it’s ultra flexible and most people can do it safely.  

There’s also tons of scientific research showing it: 

• Makes you healthier 
• Reduces your risk of disease  
• Boosts your mental health  

How to start running - for beginners  

If you haven’t done much running since you were a kid in the playground, our tips for novice runners will give you the foundations you need to start.  

You might be feeling a little uncertain about this. But trust us, it’s easy once you get started. In fact, there are theories that the human body was literally built to run long distances - meaning most people’s bodies are totally able to do this.  

Here’s how to start to run if you’ve never seriously done it before.  

Use a beginners’ running plan 

You don’t necessarily need to follow a plan when you start running, but we’d recommend it.  

Following a plan will: 

• Keep you running consistently 
• Make you build up times and distances incrementally 
• Reduce your injury risk 

You can use the beginners’ running plan at the bottom of this playbook - it draws on the well-known Couch-to-5K method which has been used by millions of people worldwide to successfully get into the sport.  

Start slow 

If you use our beginners’ running plan, you’ll notice it makes use of the walk-run method.  

This approach is super helpful because it helps your body to adapt to running and gradually increase your distances without overwhelming yourself. You alternate between periods of walking and running. As you get more experienced, you spend more time running and less time walking.  

This is generally better than trying to run constantly from the get-go. If your body just isn’t adapted yet, that is going to be seriously tiring. It can also increase your risk of injury, which is only going to stop you from progressing.  

Set goals and track progress 

It’s also super useful to set yourself running goals. Why? Because it gives you something to aim for. For many people, that can be super motivating.  

Choose a goal that’s suitable for you. That could be: 

• Building up to your first 5k 
• Running for 30 minutes without a break 
• Taking part in a local fun run or similar event 

You should then track your progress. The easiest way to do this is with a running app on your phone. Being able to see how far you’ve come with these tracking features is seriously motivating.  

Choose a surface 

An important tip for a beginner runner is to think about what surface you’re most likely to run on. The surface you choose will influence quite a few decisions you make about gear and planning.  

There are essentially three kinds of places you can run: 

Road running 

Basically running on any hard, manmade surface like concrete or tarmac. For road running, you need shoes with more cushioning in the heel area to absorb shocks from repetitively striking that ultra hard surface.  

Learn more: How to choose running shoes 

Trail running 

This is any kind of running off road - be that forest paths, riverbanks, woodchip tracks in your local park or anything else. You will want to wear trail running shoes which have much chunkier grips on the soles to prevent slipping. Trail running clothing also tends to be a little tougher - to protect your skin against scratches from bushes or loose stones getting kicked up.  

Learn more: How to choose trail running shoes 

Treadmill running 

This is, of course, indoor running at a gym. You’ll wear similar gear to road running, but won’t need to worry about rain jackets or insulation. That said, gyms are normally warmer than the outside, so your gear should wick sweat, be lightweight and keep you cool.  

Get your running foundations and safety in place 

For most people, running is a very safe sport. All the same, remember to do the essentials.  

Always warm up 

We get it - you just want to get going. But we cannot emphasise the importance of warming up enough.  

Warming up literally warms your body up and gets blood flowing to your muscles. This is widely believed to improve performance and reduce injury risk.  

Before you go for a run, spend a few minutes doing a mixture of active and static warm ups. A simple routine might include: 

• 30 seconds star jumps 
• 30 seconds high knees 
• 30 seconds ‘butt kicks’ 
• 10 forward lunges (five per leg) 
• 10 air squats 
• 30 seconds sprint on the spot 
• Gentle stretches of all major leg muscles 

We’d also recommend a light cool down and gentle stretch at the end of your runs too. 

Correct running form 

When it comes to running for starters, you don’t need to obsess about the perfect form. But just remember the essentials: 

• Run with your back in a straight position 
• Relax your shoulders  
• Keep your head up and scan the ground ahead 
• Hold a 90 degree bend at your elbows  
• Let your arms swing forward and backward 
• Unless you’re sprinting, you want to land on your heels and midfoot - not your forefoot 

Food and hydration 

If you’re a beginner runner, you don’t need to worry too much about food at this stage - it’s more of a consideration when you’re training for races and longer events.  

But here are some general food and hydration running tips for beginners: 

• Carry a bottle of water with you - especially on longer runs or when it’s warmer 
• Don’t eat directly before running - leave at least 60 minutes to give yourself time to digest meals and snacks 
• Complex carbohydrates (brown rice, oats, wholemeal bread, wholewheat pasta) will give you a perfect, slow-releasing energy source 
• Eat a little more protein (lean meats, eggs, fish, beans, tofu) in meals after your runs to help build your leg muscle  

Dress for the conditions 

Wear running gear that’s suitable for the weather. It’ll make your runs more comfortable and enjoyable. It may also reduce your risk of slips and falls.  

• When it’s hot or dry, choose lightweight, sweat wicking clothes that have in-built UV protection. A peaked hat is also super helpful. 
• When it’s raining, choose a breathable running jacket to keep your core dry. And check the grip on your shoes - if the tread is wearing thin you’re more likely to slip, so buy a fresh pair.  
• When it’s cold, wear additional base layers that will still allow moisture and excess heat to escape. A beanie and gloves will also make it a lot more enjoyable.  

Take rest seriously 

Your body needs time to recover from running. This allows it to repair any damage, build muscle and make other changes to your joints, bones and ligaments. When you’re starting out, always leave at least one full day between runs. 

Wear the right gear 

The clothes and shoes you run in can have a massive influence over how comfortable, safe and enjoyable your runs are. And it’s not just us saying it - scientific research shows that many kinds of running gear can have a significant impact on performance.  

We’d always recommend: 

• Wearing shoes designed for running: They provide cushioning and support in the right places. Don’t wear shoes built for other sports (such as basketball or training shoes) as these won’t give you the support you need.  
• Choosing proper running gear: Running tops, bottoms, leggings, jackets and trousers are built with lightweight, breathable materials that are cut to enable a wide range of motion.  
• Using a high impact sports bra: Sports bras will protect your breasts from strain and soreness.  
• Getting essential accessories: Running socks give you more cushioning, hats keep the sun off, sweat bands keep you dry.  

Make it social 

Running with other people can be super motivating. You can meet likeminded people who are at the same stage as you on their running journey, but can also get tips for running from more experienced runners.  

You might want to: 

• Join local organised fun runs in parks near you 
• Head to a running club - beginners are always welcome 
• Train with a friend, housemate or romantic partner 
• Run with colleagues 

Start your running journey today 

Your running journey will take you amazing places. You will push way past the limits of what you thought was possible. You’ll go on routes and visit places you’d never otherwise see. You’ll meet amazing people. One day, you might even take part in a marathon or another major event.  

By using our beginners’ tips for running, you’ll have the right foundation in place to begin that journey. See you at the finish line.  

The Under Armour beginners’ running plan 

Our simple running for beginners plan will set you up for a successful, fun first month.  

Remember, always warm up before each session.