Getting back into running? Here's how to start without hating it

The kids are back at school (hooray!). Suddenly there's a tiny bit more breathing space in the diary and you start thinking: ‘Right. This is it. I'm getting fit again.’

Running is tempting because it's relatively cheap, accessible and doesn't require a class timetable. All you really need is a pair of trainers and somewhere to go. But then comes the running bit. You set off full of enthusiasm, run faster than you intended, attempt 30 minutes because that sounds like a respectable amount of exercise, spend the next two days walking like you've been hit by a bus and decide running isn't for you after all. Sound familiar?

The problem is, we tend to start running as though we're already runners. We forget that our fitness might have changed since the last time we laced up, and that our bodies need time to adjust to the demands of running. So, whether you're starting from scratch or dusting off your trainers after a long break, the trick is not to prove how fit you are on your first outing. It's to make running something you enjoy and can actually stick with.

Lewis Moses, former GB international athlete and Head Running Coach at running events company RunThrough, explains how to get started without going too hard, too fast.

Don't try to get back to where you were

If you haven't run for six months, two years or since before the children came along, there can be a temptation to pick up exactly where you left off. Your brain may remember the carefree 5K you used to do in your lunchbreak, however your legs may not. ‘You need to build things up carefully, avoiding introducing too much at once,’ says Lewis. ‘When progressing your running, try to increase just one thing at a time, whether that’s distance, speed, duration or something else rather than pushing multiple areas at the same time.’ In other words, don't make your first run a test of what you used to be capable of. Make it a starting point for where you are now. There's good reason for this as research suggests that sudden increases in a training load in runners may be linked to a higher risk of injury. The NHS also recommends building running up gradually rather than increasing distance or intensity too quickly.

Run-walk is not cheating

If the thought of running continuously for 20 or 30 minutes makes you want to head back to the safety of the sofa, a run-walk approach is a perfectly sensible way to begin. ‘Some people refer to a walk-run as “jeffing.” This approach helps to reduce the mechanical load and that reduces your risk of injury. It also helps to regulate your heart rate, so you don't go too hard. So, it's really good for pacing.’ It can also make the whole thing feel much less intimidating. You don't have to wait until you're "fit enough" to start running. The running and walking can be how you build your fitness. The NHS Couch to 5K plan uses exactly this approach, starting beginners with short periods of running followed by walking and gradually increasing the running over nine weeks.

Lewis Moses, Head Coach at RunThrough

Forget your pace

One of the quickest ways to make running miserable is to become obsessed with your watch. Minutes per kilometre. Average pace. Distance. Calories. Heart rate. Suddenly your gentle jog has turned into a maths lesson. Instead, Lewis suggests paying attention to how running actually feels. ‘I'm a big believer in running to feel, using breathing rate and heart rate.’ One of the simplest ways to judge your pace is the talk test. ‘This is where if you are running easy, you should be able to hold down a conversation with somebody, or if you're on your own, you should at least be able to speak out loud. This is what we call conversational pace.’ It's a useful reality check. If you're gasping after 90 seconds, you're probably not running at an easy pace, regardless of what your watch says.

You don't need to run every day

Over training is something a lot of us struggle with. We think we should be doing something every day in order to see results. But rest is one of the most important factors for progression. ‘If you've been doing nothing, I would suggest starting at one or two times a week because that's more than you have been doing, and then slowly building that over time. It’s really important for people to have full rest days in their plan where they do nothing. Rest days are where the best adaptations come.’ So, no need to feel guilty about having a day where your biggest athletic achievement is walking to the kettle.

What if running feels horrible?

Let's be honest. Running can be hard. At first you might feel slightly euphoric, then halfway through your legs are heavy, your chest is tight and you’re aware that you still have to get home. ‘Recognising when something is challenging is really important, but we always encourage people to think about how they feel after the run as well.’ And if running alone feels like a punishment, don't underestimate the social side. ‘Fitness definitely can feel more manageable, and getting those tough periods with friends can help it feel more manageable as well.’ Running groups, a friend or even signing up for an event can give you something to work towards without making every run about your pace. And stop putting too much pressure on yourself. You don't have to run 5K before you can call yourself a runner. And you certainly don't have to prove anything to the woman overtaking you in fluorescent leggings. The important bit is finding a version of running that feels achievable and enjoyable enough to repeat.

Your September running rules

If you're tempted to go from zero to running five times a week because September is the month of reinvention, stop! Lewis's advice is refreshingly simple: ‘Be patient, build up slowly and don't do too much at once. Don't try and do everything in the first week. Set yourself some goals over a longer period of time and have a progressive plan towards that six-week period.’ And if you're sitting there thinking you're simply too unfit to start? Lewis says: ‘Just get out the door and take that first step. You don't need to become a runner before you start running. You become one by starting.’

RunThrough is the UK’s fastest growing running events company. It hosts accessible events across the UK from 5km, right through to ultra distances as well as triathlons. runthrough.co.uk