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Running offers a uniquely accessible form of exercise with remarkable physical and mental health benefits. Whether you're lacing up your shoes for the first time or exploring different terrains, our how to start running guide provides essential information on proper technique, selecting appropriate footwear, understanding your running gait, participating in community events like parkrun,
Learning to Run: Fundamentals for Beginners
For newcomers, running may appear deceptively simple, but proper technique involves your entire body. Even minor misalignments can disrupt your run, potentially causing fatigue, discomfort, or injury. With practice and attention to detail, good form can quickly become second nature.
Mastering Proper Running Form
To improve your running technique, focus on these key elements:
One of the most common mistakes new runners make is setting overly ambitious goals. Research suggests approximately 43% of people abandon their New Year fitness goals by the end of January, often because they set unrealistic expectations.
For beginners, a walk/run program is highly recommended . These programs gradually increase running intervals while decreasing walking periods, allowing your body to adapt progressively to the demands of running. A basic beginner program might look like this:
Week One: Walk 1 minute, run 1 minute – repeat 4 times (8 minutes total)
Week Two: Walk 1 minute, run 2 minutes – repeat 4 times (12 minutes total)
Week Three: Walk 1 minute, run 3 minutes – repeat 4 times (16 minutes total)
Week Four: Walk 1 minute, run 4 minutes – repeat 4 times (20 minutes total)
This gradual progression, increasing running time by approximately one minute per week, allows your muscles, joints, and cardiovascular system to adapt safely. Popular structured programs like Couch to 5K follow similar principles and are freely available.
Selecting the right running shoes is crucial for comfort, performance, and injury prevention. With countless options available, understanding your specific foot characteristics and running style is essential for making an informed choice.
Before selecting running shoes, it's important to identify your foot arch type. There are three primary arch types: low (flat), medium, and high. Your arch type can influence the kind of support you need in a running shoe.
A simple method to determine your arch type is the "Wet Test":
If you see almost your entire footprint, you likely have low arches or flat feet. If you see about half of your arch, you have a medium arch. If you see just a thin strip connecting your heel and ball of foot, you have high arches. People with flat or high arches often benefit from more cushioned trainers with built-in support.
Pronation refers to the natural inward roll of your foot as it contacts the ground when running. There are three main types of pronation:
Neutral pronation: The foot rolls inward about 15% to absorb shock
Overpronation: The foot rolls inward excessively
Underpronation (supination): The foot doesn't roll inward enough
It's important to note that current research suggests the relationship between pronation and injury is more complex than previously thought. The amount of pronation a runner can tolerate is highly individual, and some runners naturally pronate more than others without experiencing problems.
When selecting running shoes, consider these important factors:
Stack height: The amount of material between your foot and the ground, which affects cushioning and stability
Drop: The difference in height between the heel and forefoot
Weight: Lighter shoes generally feel faster but may offer less cushioning or support
Upper fit: Should securely hold your foot without causing pressure points
Purpose: Different shoes are designed for different uses (daily training, racing, trail running, etc.)
For example, the Asics Novablast 5, a popular neutral road running shoe, features a stack height of 40.5mm (heel) and 32.5mm (forefoot) with an 8mm drop, weighing 255g for a UK size 8. Reviews highlight its soft, bouncy ride and versatility for different types of runs.
Gait analysis provides runners with essential information about their running style, which plays a crucial role in selecting appropriate footwear and improving technique.
What is Gait Analysis?
Gait analysis is a systematic examination of how you run, focusing primarily on measuring the degree of pronation – the natural movement of your foot as it interacts with the ground. This rolling motion acts as a natural shock absorber for the leg and body, distributing the force of impact.
Parkrun is a worldwide series of free, weekly, timed 5-kilometer events held in parks and outdoor spaces. Founded by Paul Sinton-Hewitt in October 2004 at Bushy Park, London, it has grown into a global movement with over 2,000 events across 23 countries. Parkrun promotes inclusivity, welcoming runners, walkers, and volunteers of all abilities.
Parkrun is a collection of 5-kilometer running events that take place every Saturday morning in parks and open spaces across the globe. The events are free, organised by volunteers, and open to participants of all abilities—from walkers to elite runners.
Key Features of Parkrun
Accessibility: Events are free and open to everyone, including children, older adults, wheelchair users, and even people with dogs or prams.
Community Focus: Volunteers play a central role in organizing and managing events, fostering a sense of camaraderie.
Timing and Statistics: Participants can register once to receive a barcode for tracking their times, personal bests, and other stats. Results are uploaded online after each event.
Global Reach: Parkrun operates in diverse locations such as beaches, forests, riversides, and even prisons. Countries like South Africa, Japan, Lithuania, and the United States host thriving Parkrun communities.
Participation Process
First-timers welcome briefing at approximately 8:50 AM - (usually Saturday mornings).
Parkrun Milestones
Participants can earn milestone T-shirts for completing specific numbers of runs or volunteering at events. These achievements celebrate commitment to the Parkrun community
For many beginners and experienced runners alike, parkrun offers a supportive, inclusive environment to enjoy running as part of a community. These free, weekly, timed 5K events take place in parks and open spaces around the world.
Running offers a uniquely accessible form of exercise with remarkable physical and mental health benefits. By focusing on proper technique, selecting appropriate footwear through understanding your foot type and gait, participating in community events like parkrun, and exploring different running environments, you can develop a sustainable, enjoyable running experience.
For beginners, patience and consistency are key. Start with realistic goals using walk/run programs, invest in proper footwear that suits your individual needs, and consider joining community events for motivation and support. As you progress, explore different terrains and running styles to keep your running journey engaging and challenging.
Whether you're taking your first steps as a runner or looking to expand your running horizons, remember that the most important aspects are consistency and enjoyment. With proper technique, appropriate gear, and a supportive community, running can become a lifelong activity that enhances both physical fitness and mental wellbeing.
