How do I start running as a total beginner? As Couch to 5K app turns 10

Hearing all the inspirational stories of London Marathon runners in the news this week is bound to motivate many people to start their own fitness journeys – and might even tempt you to enter next year’s ballot.

Starting out is often the hardest part, but friendly helpers like the NHS Couch to 5K app, which is celebrating its 10th anniversary this year, helps simplify the process with a structured, beginner-friendly approach.

Since its launch in 2016, the Couch to 5K app has surpassed eight million downloads, according to the Department of Health and Social Care, and has encouraged thousands of novice runners from across the UK to lace up their trainers.

Taking that first step is often the biggest hurdle, so here are some tips on how to get started…

Start with run-walk intervals

“Don’t be afraid to walk, run and then walk again to get your breath back, because you need to build momentum up slowly and steadily,” says Ramon Ghosh, London-based running and breathwork coach and founder of Evolve Breathwork. “Walking briskly is great aerobic exercise, and starting off with running then walking is something that’s included in the Couch to 5K program.

“If you are worried about people seeing you, go out early in the morning and do some run-walk intervals when nobody’s around.”

Being intuitive

“The biggest thing about running, whatever level you are, is about pacing yourself and being intuitive,” says Samantha Stone, master trainer at Barry’s UK. “The more you do it, the more you learn about pacing yourself and about checking in on how you are feeling.

“If you are training for a specific race, structure is always very much advised, but if you are running solely for head space or maintenance, then just go with your intuition and with what feels good.”

Be patient

“Many people get ‘shiny object syndrome’ from what they see on social media, which shapes their perception of what they think is good and not good when it comes to running,” reflects Ghosh. “However, with running, you need to be incredibly patient because there’s no shortcuts.”

Run at a conversational pace

“All runs should be easy until you have built up your aerobic base and ability to run,” says Ghosh. “Before you start putting in any intensity, you probably want to be able to run socially at a conversational pace at least three times a week.

“If you are able to nasal breathe, then you are going at the right pace.”

Focus on time rather than mileage or pace

“A lot of people focus on their mileage and paces, but I think it’s better for beginners to focus on the amount of time they spend running during a week instead,” recommends Ghosh. “If you are running three times a week for half an hour, then you might want to add on a weekend run of 60 minutes, for example.”

Don’t spend lots of money on gear

“I don’t think that people need to invest in expensive running gear,” says Ghosh. “All you need is a good pair of running shoes. It might be worth getting a gait analysis done to see if you need either a stability, neutral or minimalist running shoe.”

Find fun routes to explore

“Find running routes that you enjoy and think are interesting,” suggests Ghosh. “There’s lots of great apps out there, such as Strava and Komoot, which can help add variety to your running routes and help you feel like you’re exploring and seeing a bit more of the world.”

Run with your head level to the horizon

“Try to run with your head level to the horizon,” recommends Ghosh. “Your head weighs around five kilos, in terms of load on the body, so if you start tilting your head down and look at the ground, that adds more load onto your body and can reduce running efficiency, make posture a bit worse and lead to injury.”

Make it social 

“Training with company is definitely always a good motivator and can help keep you accountable,” says Stone.

Ghosh agrees and adds: “You can make running social by going to your local parkrun or a run club. You’ll meet people of all ages, of all genders, of all backgrounds, and it’s just a really nice way to interact with your local community.”

Think about fuel and hydration

“Think about all the other elements, such as diet, hydration and strength training, that should be done alongside running,” advises Stone.

“The more you train, the more calories you will burn and you will also sweat more, so you need to fuel your body to be able facilitate that.”

Remember to warm up and cool down

“Spend time getting your muscles, such as your hamstrings, and your hip flexors warmed up and mobilised before a run, by doing simple things such as knee lifts and jogging on the spot,” recommends Stone.

She also emphasises the importance of cooling down.

“If you don’t stretch, you’re going to end up a lot tighter, and injury is going to be a lot more likely,” says Stone. “You want to think about passively stretching. Your hamstrings are going to be tight after a run, so make sure that you slowly stretch out those muscles.”

Remember that everyone starts somewhere

“Remember that everyone starts somewhere,” says Stone. “Running is just about putting one foot in front of the other and it doesn’t matter how fast or how far you go. Just start and remember that you can only get better.”