How to Start Running – Free Programme & Tips for Beginners [Ep16]

Want to know how to start running? In this video I want to share some important tips for beginner runners, and link to some free running programmes to help you start running successfully!




MUSIC by HodgeY:




So you want to run to get fit?… AWESOME!!

Running is such an accessible, time-effective way to get a great workout done!

The question I’m asked all the time though is:


The frustrating fact of the matter is that so many prospective runners go from the initial enthusiasm and excitement of having decided to change their lives by running to get fit, to frustration and unfortunately pain due to running injury. Usually all due to a handful of common and avoidable training mistakes in those all-important early weeks of running.

In today’s video I wanted to share a few tips to help ensure a successful start to your running career:

** Start with Run:Walk Workouts **

Ultimately we all want to be able to run fast and long with feelings of comfort and ease.

However, to be incredibly cliched, we all need to learn to walk before we can run… or rather combine running and walking.

These running workouts with regular and specific walking breaks are a tried and tested means of gradually building your physical (and mental) tolerance to the demands of running.

I’ll put a link in the description to the free run:walking programme I often give new runners.

It works!

Over a series of weeks, the running bouts within a given workout increase, and the amount of walking decreases. The progress of this is specified in the plan to allow your body a chance to adapt to the stresses and strains of running.

Remember: Your overriding aim in this initial phase of run training is to develop the habit of running regularly, and enjoy the process WITHOUT GETTING INJURED!!!

** Listen to Your Body **

Running is one of the most attritional forms of exercise for your body.

It is tough going!

Give your body the respect it deserves, and listen to what it’s telling you, and this amazing machine will adapt very quickly to the new set of demands, if you give it the chance.

The absolute biggest reason so many new runners come to a grinding halt in their running journey is injury. Sadly, because it is ALL new, these runners often miss the warning signs of injury.

To add to the challenge, there’s the hazy line between the various aches that seasoned runners recognise as being all part of the training process, and the pains of brewing injury that should not be ignored.

Here are a few good rules of thumb:

1- In this early stage of your running career, if you’re still aching from your last running session, take another 24hrs rest time. Don’t exercise on sore muscles or joints.

2 – Any pain that appears to be getting worse needs to be checked-out and properly assessed by a Physiotherapist. Most running injuries are not something you can ‘run through’.

3 – If you find yourself aching more on one side than the other after a run (even if it’s not an injury per se), I’d speak to a physio as it probably indicates some sort of imbalance that may become an issue in the future as you increase training load.

It may sound a little hippy but, listen to your body. It will tell you when to back-off, and when it’s ok to push!

Good Luck!




ABOUT ME: I’m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!






Alvaro From Earth says:

Thank you for sharing your knowledge

ᑭᒪᑌGIᑎEᖇ says:

hi everyone ,if anyone else wants to uncover how to improve your running endurance try Niposcu Complete Running Adviser (Have a quick look on google cant remember the place now ) ? Ive heard some interesting things about it and my neighbor got cool success with it.

Alaa ElSharif says:

The English are always the best, at everything they do! This was very informative and helpful. Thanks!

CJ Sweden says:

Thanks for these tips. I am getting back into running again after many years so basically a new runner here. I started with them walk run plans, including the couch to 5k. In my opinion they are useless programs only good for marketing a product or service. They are way too fast, they increase the running too much too quick…a sure way to get injured. I looked at the program you have linked to as well. Have a look at week 6 and week 7…run 5 mins one week and then run 10 mins the next….it may not seem much but that is an increase of 100% in a week. Who, is capable of that…answer…no one, regardless of their running ability. I do agree totally with all the other advice you give here..Im no expert myself but I have decided to listen to my body and it is working. I started during the summer and now i run about 5k 3 to 4 times a week, plus some cycling thrown in for good measure. Thanks again for the tips…but tweak this run walk program maybe 😉

Tanya Brightwell says:

Another brilliant video. I would off add couple of other points… Danger of downhill running with the bad technique – running up hill is safer (even though harder). And keep the back of the neck long and chin slightly tuck in. It is so easy to collapse your upper body and the rest will fall apart like a cards house. Your core, hips, gluteus. I see this very often in triathletes, especially when people come off the bike.

Lycosa says:

Thank you good vid. I start running 2016 early summer. I have high quality comfortable New Balance sneakers/running shoes. Fits me awesome 45 EU

Adaiyah-Zerah Baht Yahudah says:

how long did it take you to build endurance in the beginning?

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