Running is a wonderful activity – it keeps you fit, gets you out there and helps you meet people and discover new places. But running is not much fun the first time either. Within minutes, you are out of breath and the muscles you did not know existed begin to hurt, and the idea of enjoying your surroundings or chatting with others seems ridiculous.
However, stick to it, and after a few excursions, all these benefits become clear. If you're new to running, one of the best ways to start exercising is to have a Couch to 5K program. Coach has an eight-week run-time for beginners with a 5K plan, but there are also many free apps that offer plans, and the NHS offers a nine-week program with podcasts that explain the workouts. If you visit your local running club, you will probably also find that they regularly form beginner groups that focus on the first 5K.
If you already think that you are suitable for 5K Slow, we urge you to go to your local Parkrun. These free events take place across the UK and welcome everyone with a strong sense of community. Go only once and the chance is that you want to go again, both to see new friends, as well as try to improve your time.
Community can also be found on This Mum Runs, a group that attracts free women. Runs only on Wednesday evening and Saturday mornings in Bath, Bristol and London, more locations will follow shortly.
For more ideas on how to start and continue, and some tips to avoid common rookie errors, we've used some of the Asics FrontRunners. This is a team made up of all levels ̵
Why did you start running?
"I started running when I realized that I was no longer the right teen footballer I used to be! I wanted to control my health and weight and raise money for a charity after my father died of prostate cancer in 2007. – Liam McEntegart (@tri_liam)
"The reason I started running was because I was imprisoned after school. I did not want to leave because I had played football with my friends in the local park. I ran away from my detention and my physical education teacher pursued me! He called my mother and told her I had to go to the local athletics club! "- Chey Kemp (@ chey.kemp)
" I was not a runner growing up and apologized in the book to avoid it at school. In 2014, however, I decided to raise money for Parkinson UK, and in a moment of madness, I signed up for my first race, the London Marathon! "- Hannah Leith (@escapingthecity)
" I started running to impress my friend – I hated it secretly. But soon after I started, I fell in love with him. "- Corey Melke Hinz (@coreylearn)
" I ran to the end of a relationship to get out of the house, and I too I wanted to raise money for charity. "- Pete Nicholson (@sprintkitchen)
How did you stay involved?
" I started because I wanted to burn calories on a treadmill, but I stuck with it because I discovered nature have, the ways and how amazing the running is when you take it in front of a gym. – Sarah Booker (@ mia79gbr)
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"I kept running because I realized how much it meant to me and how I got everything I got going for satisfaction and mental health." – McEntegart
"What kept me going was the camaraderie within the running community, whether online, in clubs, in Parkrun or in teams like ours. Seeing the week of progress and achieving something gave me tangible goals and goals. When I finish my PhD or whenever I feel stressed or anxious, running got me to work. It's not about staying running, it's about how running stays with me – it's the one constant in my pretty hectic lifestyle! "- Becca Burns (@thisbunnyruns)
" I stay with you after running with a local group and enjoying the social aspect of running with others. I felt in a community like never before. – Nicholson
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"The training [for the London Marathon] was tough – really tough. Slowly but surely I became fitter and fitter, the training was more and more enjoyable and when the marathon came and I crossed the finish line, I was addicted! This sense of achievement is addictive. I love to go beyond my limits and ride longer and longer races every year. " Leith
" I started again a few years after a life-altering incident and surgery in 2008. I was told that I may not be able to return to any sport because of my injuries to the lungs and heart, especially to To run. After my first half marathon in 2012, I learned that we can do more than we can imagine. The body has the amazing ability to strengthen and adapt to new challenges. In fact, my body is stronger now than ever, and I'm so thankful. I never imagined that I would only run a marathon, let alone 20 marathons and ultramarathons! I believe that camaraderie in the global running community is unlike any other sport. "- Anna Pearce (@annarunsmarathons)
What mistakes did you make early?
I started running and racing, thinking I would have to run so hard from start to finish Unfortunately, I had to lift many tibial and knee injuries, and over time, I learned how important it is to listen to my body, slow down, and give me a chance to recover I still owe it when it comes to racing I start at the start line and the adrenaline gets stronger so I still tend to fast and still regret when my legs start burning but the best thing about running is the best We are constantly learning, optimizing our approach, pushing ourselves to do more, to be stronger, and to run faster. "- Peter Butler (@peteruns26.2)
" One of the first mistakes, I committed several times a week, in dens same park, resulting in a muscular imbalance and then injury. "- McEntegart
" My biggest mistake was not trusting myself. At times my own doubts would mean that I set the bar too low. Now I've set myself much more ambitious goals. After all, it's better to shoot and miss the stars than to regret what you did not! "- Burns
" My mistake at the start was to train on my own. If I had a running team or running group to share my ups and downs and draw inspiration from it, the start would have been much more enjoyable. " Leith
One mistake I made was to underestimate the importance of having enough rest in a heavy training program and not to listen to my body, which resulted in a violation of the tibial bone tension. Injuries are part of the life of a runner, and I'm determined to be a smarter runner and appreciate the rest days just as much as the trainers. "- Pearce
" My new runner tips are to take a garbage bag for your race to keep you warm at the start. Do not walk ten minutes for a curry – I've discovered this in the past week – and above all, do not underestimate the benefits of a decent pair of coaches! "- Booker