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How to start running - for first timers.

Running, Walking and Jogging is free, you can do it anywhere, and it burns more calories than any other mainstream exercise. This guide is designed to make running a safe and enjoyable experience for beginners, and gives you tips to stay motivated. Are you ready? Let's go!

Running is a great way to get in shape, feel better, and even form new relationships with other runners. Starting a new running routine doesn't have to be difficult- all it takes is a pair of comfortable shoes and a willingness to move a little or a lot, all at your own pace. A good guide makes it easy to get started, get inspired, and stay on track.



Begin walking for a comfortable period of time. When starting out, try alternating running and walking during your workout. As time goes on, extend the run until you no longer feel the need to walk. When you feel ready to take it up a gear. Let's jog!

Warm-up - To avoid injury and to benefit from the experience, it is essential to take it slowly and gradually increase your speed and distance over a few runs. Start each run with a gentle warm-up of at least 5 minutes. This may include brisk walking, walking in place, knee pads, side steps, and climbing stairs.

Don't worry if it's hard to get started. It's not meant to be easy.

Everyone has a hard time motivating themselves, even professionals. And everyone has trouble running at some point – it's quite normal to feel intimidating at the start or after a break. And every time you push your body to do something new, you'll probably feel it the next day. DOMS (late-onset myalgia) is completely normal and nothing to worry about. It goes. But if you come across something that hurts you for more than a few runs, try fixing it.


Set goals - Whatever your level, challenging yourself is very helpful in staying motivated. Training for a run, like the 5k, or a charity run is a good way to keep going.

Running with a friend - It's really helpful to have someone at your skill level to run with. You will encourage each other when you don't feel like running.

Mix it up - Keep your runs interesting by adding variety. Running the same route over and over can get boring. Vary your distance, speed and route.

Enter a virtual running challenge - You have plenty of options, run a suitable challenge for you and keep yourself accountable.


A plan is always helpful and I am sure you will follow a plan day on your journey.

Here are some tips for you

Run three days a week

Run or run/walk 20-30 minutes, two days a week

Run or run/walk longer (40 minutes to an hour) on weekends

Rest or exercise on holidays

Consider taking frequent breaks

How to run further & longer in 2021


Benefits of Running with Someone Else

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