How to start running


How to Start Running

Running is a fantastic cardiovascular exercise, it’s free and everyone is doing it. So you should start, right? Seems straight forward, but when you haven’t run before (or for a long time) how to start running can be the biggest question.

Firstly, if you are worried about your health, check with a doctor before you start as you might need to begin with brisk walking before challenging yourself to running.

Secondly, and most importantly, the perfect pair of running shoes will prevent you from injury and help give your feet the support to pound the pavements. At Kitbag, we recommend finding out which running shoes are best for you with our amazing running guide.  As a new runner, we recommend you choose either Stability or Neutral running shoes, as barefoot can cause injury if you do not run in them correctly. However read our barefoot running shoes guide if you want to learn more.

So it’s time to start running, no more excuses. It’s warm up time!

Warming up helps loosen your muscles and can help prevent injury or pain after you have finished. Five minutes of brisk walking should give your muscles some warmth, and at this point stretching becomes easier.

Ideally you need to start off at a pace you could still hold a conversation at. Depending on fitness levels, you’ll be able to run for varying periods of time. When you feel like you can’t continue, start walking until you feel like you can start again. This is completely normal, you are not going to be able to run for a straight thirty minutes right away, the challenge you need to set yourself is increasing the distance you can run before stopping, and reduce the periods of walking in between your running.

So… How to start running, get out there and challenge yourself, realise you are not going to be able to run a long distance straight away, and simply keep at it. You will improve, slowly yes, but if you run 2-3 times a week you should be able to notice a significant change after a month. Plus why not challenge yourself by entering a run in six months time, it’s a great way to encourage yourself to keep improving!

Be sure to check out the range of running gear at to help you on your way.

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