Starting to run can feel intimidating, but we believe anyone who runs is a runner. The key is to begin with self-compassion, build gradually, and remember that we all start somewhere. With the right mindset and guidance, you can shift from "I'm not a runner" to "Hell yeah, I am a runner!" and discover your potential.
This guide provides expert running tips for beginners to help you start your journey with confidence.
How Do I Get Into Running? 8 Essential Tips
If you're wondering how to get into running, these eight tips will provide the foundation you need. From mindset shifts to physical preparation, here’s how to start running safely and effectively.
1. Remember We All Start Somewhere
The most important step is the first one. It’s okay if you’ve never run before or can’t go far without stopping. By simply starting, you give yourself the chance to see just how capable you are. The KICRUN Club is here to help, with guided audio runs where I'll be in your ear, cheering you on.
2. Always Warm Up and Cool Down
A proper warm-up and cool-down are the keys to increasing your distance and preventing injury.
- Warm-up: Get your blood flowing and muscles warm with a few minutes of star jumps and leg swings.
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Cool-down: Stretch post-run to aid recovery. My hip flexors and glutes get really tight, so I always stretch to stay injury-free.
You can find 5-minute warm-ups and cool-downs in the KIC app. A foam roller is also a fantastic tool for recovery—it’s like a physio and massage therapist in one!
3. What Are the Best Shoes for Running?
I can’t stress this enough: wearing proper shoes that support your feet is crucial for a comfortable and safe run. If you need a new pair, I highly recommend the New Balance 1080v13s. The Fresh Foam midsole is incredibly comfortable and will help you run with confidence.
4. Complement Running with Strength Training
Glute strength is essential for supporting your running form and preventing injuries. Make sure to complement your running with other forms of movement. I incorporate KIC strength sessions, as well as yoga or Pilates flows, to give my body adequate rest and stretch out my muscles.
5. How Do I Stick to a Running Routine?
Following a structured program provides the motivation, guidance, and support you need to stay consistent. The KICRUN Club is designed for this very purpose. If you choose the 0–5km goal, we’ll start slowly with short running bursts and walking breaks to gradually build your stamina. I’m confident that with three runs a week, you’ll be running 5km in just eight weeks.
6. Cultivate a Runner’s Mindset
Your mindset matters. If you believe you aren’t a runner, it will be much harder to stick with your training.
Repeat after me: I AM A RUNNER. I CAN DO THIS. I AM STRONG.
Write down your reasons for wanting to run. When your run gets tough, repeat these reasons and your positive affirmations. The more you tell yourself you can, the sooner you will truly believe it.
7. Power Your Run with Music
Aside from a running buddy, music is one of the best motivators. A great playlist can help you push through when you feel like giving up. Just be sure to keep the volume at a level where you can still hear your surroundings—safety first!
8. Make Running Fun
Finding ways to make your run enjoyable will help you stick with it.
- End your run at the beach for a cool-down swim on warmer days.
- Find a running buddy to complete a KICRUN session with, then grab a coffee together afterward.
- Everyone’s approach is different, so find what works for you and makes you look forward to your run.
I hope these tips help you fall in love with running and realise that you are already a runner. The post-run endorphins are incredible, and the feeling of accomplishment is second to none.
Ready to run with confidence? Start your KICRUN journey today.
Frequently Asked Questions
Q: What is the best way for a beginner to start running?
A: The best way to start running is to begin slowly with a mix of walking and running intervals. Following a structured program, like the KICRUN 0-5km plan, ensures you build stamina gradually and safely.
Q: How often should a beginner run?
A: A beginner should aim to run about three times per week. This frequency allows your body enough time to recover and adapt between sessions, which is crucial for preventing injury and building endurance.
Q: What do I need to start running?
A: You don't need much to get into running. The most important piece of equipment is a good pair of running shoes for support. Comfortable clothing and a motivating playlist are also great to have.
