How To Get Started With Running

Sapphire Running Team
Jul 20
4 min read

Updated: Aug 6

Running isn't hard. It can be, but it really shouldn't be

You don't have to spend much to get started and you don't have to spend too much time doing it to feel the benefit. However, if you don't have a plan and don't invest in good gear right from the start it will be challenging. Follow our guide to getting started and you'll love every minute!

Yellow "CAUTION RUNNERS" sign on a pole beside a road. Blue sky, greenery, and a petrol station sign in the background.

Invest in some decent gear

Obviously your running shoes are the most important part of your kit. Get those wrong and you'll have long term injuries to worry about that. Check out our guide to choosing shoes here and make sure you get that bit right! Socks are also crucial so invest in those as well. Don't be tempted to grab a cheap pair of cotton socks. They'll do you more harm than good.

Depending on your climate you'll need a running jacket and leggings as well as shorts and T-shirts. Layering is the key to protecting yourself against the cold. Don't wear thick tops, just wear more than one thin one. You'll also need sunglasses, a cap and gloves, depending on where you are and the time of year. Maybe a woolly hat in some cases! In many instances the better you feel, the better you'll run.

Have a specific goal

Why are you getting into running? Maybe it's to keep fit, lose a bit of weight, or you've seen a marathon on TV and become inspired. Whatever reason you have you need to have a specific goal, not just a general goal but one with timeframes. And before you've hit that one you need to set another. Most of us are highly motivated when we first start running, but without real purpose that enthusiasm can really wane. Having a really specific goal makes all the difference.

Thinking of skipping a couple of sessions because the weather doesn't look great? You're much less likely to do that if you have an event coming up or your weight loss target is close and achievable with just a few more runs. The most motivated runners are those with a sense of purpose and who are hitting goals. Don't overstretch and set unachievable goals as that can work the other way and totally demotivate you. Set small milestones and tick them off as you go.

Use a training plan

Whatever goal you set for yourself it's really important to have a training plan that helps you get there. Just setting off with no real understanding of what distance you're aiming to do, or running until you feel tired (very common) is not a good idea. Lots and lots of runners who are new to the game literally do run until they're tired and then do the same the next day and the next. This is not the way to build up your running fitness. Choose a plan for beginners that starts with very small distances, normally a few minutes, and then gradually builds you up to your specific goal.

The training plan you select should have been written by someone with specific knowledge and understanding of goals of all levels. Just because someone has done a 2.30 marathon doesn't mean they are equipped to help someone prepare for a 2.30 half marathon, quite the opposite much of the time. Choose your plan carefully and once you have it then stick to it religiously. It's ok to miss the odd day but don't make a habit of it or you'll put yourself under pressure later on as you try and play catch up.

Find a training partner

Depending on how focused and single minded you are it's often a good idea to find someone to run with. Maybe not all the time but on occasions. It will keep you motivated and help you get out of the door when you're not feeling in the mood.

Running with others can be a real benefit if you find someone at pretty much the same level as you, but it can also backfire if they are much faster or slower than you. Too fast and you'll potentially get injured and too slow and you'll get frustrated. running too slow can also cause injuries but we'll worry about that in another post.

Three women jogging in an urban setting, autumn leaves in the background. They wear athletic clothing, looking focused and energetic.

Enter an event

When should you enter your first event? It's a difficult one to answer as there are so many variables, but nowadays there are so many options that you're pretty much ready to enter an event after a few weeks of training, starting with a local 5k. It does depend on your level of confidence and whether you like running in a crowd (they aren't always that busy so don't worry too much about that). Most beginners just assume they will be last and don't enter events for that reason. That very unlikely to be the case, so don't let that it be a concern.

If you're ready to have a go at a 10k there will be a great option within a few miles from you, unless you're living very remotely. 10k is a particularly popular distance along with half marathons. Marathons obviously take a lot more time to train for, but again there will be multiple options. You don't have to run a big city event, but they do have big crowds which can be a real motivator.

Entering an event is the ultimate and very specific goal and it will give you a focus. The key is not to aim too far too soon. Aim for a 5k, then a 10k, then a half and then see if a marathon is for you. You'll know soon enough.