Get started with running: Beginner's guide in 4 easy steps
Regardless of your current form, with our four-step guide, you can become a runner. This guide is adapted to you and your conditions.
Get started
Don't start running straight from the couch. First, create a habit of moving regularly by walking briskly. Walking is a good basis for running training. Feel free to vary with cycling, spinning or cross trainer.
Make a plan
To establish a new habit, you need structure. Decide days, times, places and plan training routines. Reward yourself with something you appreciate, like a piece of chocolate or a warm bath, and write the plan down in a visible place.
Be consistent
Create a routine before your workouts to prepare your body and mind. Exercise at the same time every day, prepare the clothes and play the same music. Repeat the routines to create a habit.
Reward yourself immediately
Give yourself a reward right after each workout. This strengthens the connection between training and reward, making it easier to stick to the habit.
Build a support system
Make training fun and motivating. Train with friends or log your progress in an app to track your progress.
Three keys to success
- Check the situation: Are you over 40, have a BMI over 35 or a high risk of heart disease? Do a medical examination before you start training.
- Good equipment: Invest in good running shoes and socks that suit your running pace and needs.
- Take care: Take advantage of small opportunities for movement in everyday life. Walk on your lunch break, take the stairs or cycle instead of driving.
Beginner Training Step 1 (of 4)
Start by walking regularly for 7-12 weeks to build base strength. Walk briskly, from 15 minutes at the beginning to 60 minutes at the end of the period. Increase the total time by about 10% each week and aim for 4-5 sessions per week. Split up the longest session if you're short on time.
Now it's time to get started - good luck with the run!