How to Start Running (No Bears Involved)

So, you’ve decided to start running. First of all, welcome to the club! It’s a pretty great one, filled with people who love fresh air and sweaty selfies. When I first started running—it felt daunting. Don't get me wrong I was so excited, but I also knew there was so much to learn, and I was already wearing orthotics for my 'flat-feet'. I made far too many mistakes in my first year of running, which lead me down the road to injuries and setbacks. I hope that doesn't happen to you - however, if it does, I want you to know, it'll be okay.

Whether your goal is to run a 5K, shed some stress, or simply see if you can outrun your neighbour’s dog, I’m here to guide you through your first steps into the world of running.

As a running coach and co-founder of Wild Blue Performance Running, We've helped runners of all levels, from absolute beginners, to seasoned marathoners. And trust me, starting out doesn’t have to be complicated—or painful (runners tend to love pain for some reason - story for another day).

Let’s break it down step by step (pun fully intended).

Step 1: Start Slow (No, Slower Than That)

One of the biggest mistakes new runners make is going out too fast, too soon. I often say that it's harder to run slow, than run fast. Running isn’t about sprinting out the door like you’re trying to catch a bus. It’s about building a sustainable habit.

Here’s the golden rule: start with a mix of walking and running. For example, try this simple beginner-friendly structure:

• Run for 30 seconds, then walk for 1-2 minutes.

• Repeat for 20-30 minutes.

This method, often called interval training (or Jeffing), helps your body adapt to the demands of running without overloading your muscles or joints. Plus, it’s a lot more enjoyable than collapsing on the pavement after two minutes of all-out effort.

Almost every runner will benefit from run/walking - the only thing that gets in the way is your ego when someone flies past. Don't worry. You're on your own journey.

Step 2: Invest in the Right Gear (Your Feet Will Thank You)

You don’t need to spend a fortune to start running, but there are two things you shouldn’t skimp on:

1. Running Shoes: Get fitted at a specialty running store if you can. Everyone’s feet are different, and the right pair of shoes can help prevent injuries like shin splints or plantar fasciitis. I fell in love with Vivobarefoot shoes the moment I tried them, and I also recently am loving Xeros and Altras. The wide toe area is what's important - also, don't fall for the motion controlled shoe gimmick - trust us, it's marketing (and there's science to back that - SOURCE).

2. Comfortable Clothing: Look for breathable, moisture-wicking fabrics. Trust me, cotton T-shirts and sweaty runs are not a match made in heaven. In fact, Trail-run events often ban cotton t-shirts to be worn on race day.

   
   

Step 3: Build a Consistent Routine

Consistency is the secret sauce of running. Aim for 3-4 sessions per week, even if they’re short. The key is to make running a habit, not a chore.

Here’s a tip: schedule your runs like appointments. Whether it’s early mornings, lunch breaks, or evenings, find a time that works for you and stick to it. Bonus points if you can rope in a friend or join a local running group for accountability (and post-run coffee).

Step 4: Focus on Form (But Don’t Overthink It)

Good running form can make a world of difference, especially when you’re just starting out. Here are a few basics:

• Keep your shoulders relaxed and your arms swinging naturally.

• Land softly on your feet (imagine you’re sneaking up on someone).

• Maintain a slight forward lean from your ankles, not your waist.

I like to learn running form in analogies.

Tony Riddle describes the slight forward lean as 'leading with the heart'. Picture what that looks like and automatically your posture will change.

When I read Born to Run, I also loved hearing how the Raramuri are described while running: "It's like they're running on clouds".

If you’re unsure about your form, consider a running assessment (like the ones we offer at Wild Blue Performance Running). It’s a great way to get personalised feedback and avoid bad habits early on.

Coach Mitch doing a running form analysis

Step 5: Don’t Skip Strength Training

Running is fantastic, but it’s not the whole picture. Strength training is the unsung hero of injury prevention and performance improvement. Simple exercises like squats, lunges, and planks can work wonders for building the muscles that support your running - but where you get the real bang for buck is when you start simulating running related movement. This means single leg strength exercises, plyometrics and even isometric exercises for tendon health.

A 2022 review published in the National Library of Medicine found that strength training improves running economy and reduces injury risk in runners (source). So, if you’re serious about running, don’t skip the strength work!

When I started running, this was one part I skipped out on. A few months down the road I'd be going to the local physio to address my concerns. What does he do? Prescribe strength exercises. This is why the philosophy is pre-hab is etched into my mind.

Step 6: Listen to Your Body (Not Your Ego)

Running should feel challenging, but it shouldn’t hurt. If you’re experiencing pain, take a step back and reassess. Rest days are just as important as training days—they give your body time to recover and adapt.

Pro tip: Keep an eye on common beginner injuries like shin splints or runner’s knee. If something doesn’t feel right, consult a professional (or shoot us a message—we’re happy to help).

The general rule of thumb is that pain at a level of 1-2/10 is generally okay, but keep an eye on it. If you feel soreness you can also test out the severity (to a certain degree). If I say, "point to the sore spot", and you give me a general area, this is most likely muscle soreness, or delayed onset muscle soreness (DOMS). But if you pinpoint an exact location, that could be a tendon or ligament issue and could be reason for concern.

Step 7: Celebrate the Small Wins

Every run is an achievement, whether it’s your first 5-minute jog or your first 5K. Celebrate the small wins and focus on progress, not perfection. Running is a journey, and the joy is in the process.

This is especially important if you're working to a grand goal - it could take you months or years to get there, don't rob yourself of life's joys and the journey.

Final Thoughts: Just Start Running

Starting running might feel intimidating, but it’s one of the most rewarding things you can do for your body and mind. It’s not just about fitness—it’s about building resilience, clearing your head, and discovering what you’re capable of.

If you’re ready to take the first step, we’re here to help. At Wild Blue Performance Running, we offer personalised coaching, strength classes, and community support to help you crush your goals and enjoy the process.

Now lace up those shoes and hit the ground running—literally. And remember, the hardest step is always the first one.

Happy running

Tom Simak, Co-Founder & Run Coach

References

1. Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review