How to Start Running

Running is a great way to keep fit, and you need very little equipment to get started – it’s an accessible sport for the masses.

In this article, we’ll outline some crucial running tips for beginners, including how to improve your stamina and the running clothes you need to help improve your performance.

How to start running

Starting running may seem straightforward, but without proper preparation you risk injuring yourself and your run could be over before it’s even started…

To start running, you should build yourself up gradually – running slower at first helps you to find a sustainable pace that suits you. At the same time, make sure you run on set days, at similar times, to help make running a habit, not a hardship.

Keeping a running routine, at a pace you can maintain for the duration of your run, gives your running habit the best chance of sticking.

Warming up and down

We all know the benefits of warming up before exercising – put simply, the risk of pulling and straining muscles is far greater if you haven’t stretched before you hit the pavements.

Your warm-up should take around 5-10 minutes and consist of some stretching and light exercises – star jumps, lunges and brisk walking will get your muscles ready to run.

Once you do get out, don’t immediately start running – build up to running, starting by walking, followed by brisk walking, jogging and finally running at a comfortable pace.

After you’ve finished running, revert to a jog and then a walk before you stop – this will help your heart rate decrease slowly. You should also make sure you drink plenty of water to replace the fluids lost during your run.

Follow a running plan

One of the best running tips we can offer is to follow a running plan. A plan will help you gradually increase the distance/time you run and help your muscles and bones get used to exercising more regularly.

If, for example, your goal is to run 5km, slowly build up to that distance by using the ‘Couch to 5K’ plan. At the start of the plan, you run three times a week, alternating between 60 seconds of running and 90 seconds of walking, and by the end of the plan (week nine), you’ll be running for a full 30 minutes.1

Remember to rest

As we’ve mentioned, it’s important to take your time to get your body used to running, so it’s as important to rest regularly as it is to run regularly – this includes getting a good amount of sleep and properly warming down after a run.

The importance of running clothes

Now you know more about running, you need to make sure you’re wearing the right clothing to perform at your best.

Comfortable and durable clothes are crucial to running – the wrong clothes can make it hard to enjoy a run and even cause skin irritation, such as chafing.

To properly dress for a run, we recommend wearing light and breathable running shorts, like our Training 7” shorts. These running shorts also feature supportive liners to prevent chafing and keep you cool and dry.

Our Sleeve Tape Stretch Tee is the perfect top to wear while you’re out running. This running T-shirt features 4-way stretch to promote freedom of movement and wicking properties that help you to stay cool by drawing moisture away from the body.

Another factor you’ll need to consider is your footwear – the wrong trainers can cause blisters, as well as bone and muscle pains like shin splints.

When choosing running shoes, we recommend going to a specialist running shop for peace of mind. A specialist shop will let you test your running shoes on a treadmill and may analyse your gait to offer the best shoe for you. Gait analysis looks at your running style, including the extent to which your foot rolls and which part of your foot strikes the ground as you take each step.

How to improve your stamina

Once you have the right kit and you’ve started to run, it’s time to improve your stamina so you can start running for longer and beat your personal bests.

Building your stamina is a lot like building up your body to get used to running – you should do it gradually. Make sure you keep the consistency in how often you run, but try to add an extra half a mile or mile each time you head out. Setting these smaller targets will help you reach the bigger milestones.

When trying to improve your stamina, it’s not enough to just focus on your running – you also need to focus on your recovery and what you’re eating. Allowing sufficient time to warm down and rest is just as important as pushing for that extra half a mile. Similarly, you should focus on what you’re eating too – running longer distances requires more energy, so you’ll need to increase your intake of carbs to avoid getting tired.

What’s next?

Now you’re on the right track and you know how to start running, the running clothes you should wear, and how to improve your stamina, all that’s left to do is get out there…

For information on how to get involved in playing football, take a look at our Grassroots Football and Lyle & Scott blog below.

Grassroots Football and Lyle & Scott


Grassroots Football and Lyle & Scott

Explore the world of grassroots football, how to take part in football at a local level, and the equipment you need to get started.

2022-06-26 12:42:06By Lyle & Scott

Lyle & Scott

Lyle & Scott

Writer and expert