Running Tips for Beginners

Running can be a great form of cardio but it certainly isn’t easy, especially for a beginner. When I first started my running journey I could barely run 1K without stopping. I was out of breath, wearing my cotton jogging bottoms, an old tired sports bar and, what I like to call, “fashion trainers”. Suffice to say, I quickly learnt the value of a good workout outfit and proper running gear.

Now that’s not to say you should go out and buy a whole new workout outfit. But there are a few items I’d recommend (avoiding cotton being one of them!), honestly the jogging bottoms left sweat marks on my bum! Ew. The trainers, with little cushioning or support, hurt my feet, and the bra left my boobs feeling very sore.

I almost gave up.

The experience nearly put me off getting back out there for my second run! I cursed myself for signing up to run Race4Life 5K and genuinely thought I’d never be able to complete it; but I did. In fact I completed not one, but two, races that first year. My second being the Monster Race 10K (which actually turned out to be 13K!) a few months later.

Running for Beginners

So if you’re looking to start running or get back to it after a long break (like me), here are a few things that worked for me when I first started out, and got me to that first 5K.

Planning ahead

There are many running programmes suited to beginner’s but the most famous is probably Couch to 5K which uses a form of interval training to get you going. The idea is you’ll be race ready within 8 – 9 weeks.

I personally used an interval training method of 3 minutes running followed by a walk for 1 minute and increased this week by week. This was started with a quick 5 minute warm up (usually a walk or leg lunges) and followed by a cool down (usually another walk) and some Yoga sretches.

As my distance improved I used interval training one – two times per week and had a longer distance run at the weekends. By week 3 I completed my first 4K without stopping. All my progress was tracked through Strava (click to follow me).

Having the right workout gear

As I mentioned earlier a good workout or running outfit is key to a good run, and with many highstreet stores offering sportswear this can easily be done on a budget. My first stop? Tesco, who have a good range of activewear, along with being supporters of Race4Life each year.

Before heading out I made a list of things to consider before buying:

  1. The leggings and shirt need to be comfortable and easy to move around in. Neither should ride up or slip down while I’m running. They should also be of a wicking material.
  2. The bra should be very supportive and designed for high impact sports.
  3. Two pairs of running shoes – one for road and one for trail running.
My running workout outfit

My leggings (by Tesco F&F Active Wear) were love at first sight, they’re so comfy to wear and, as an added bonus, proceeds from each sale went towards Cancer Research UK as well. I actually bought two pairs as I liked them that much; comfort aside, what I love most about these is the small pocket at the back of the waist band. It’s the perfect size to fit a mobile phone, bank card or cash, and your door key. I also picked up a white high impact sports bra and a vest top.

Running for Beginners - Race4Life 5K
Completing my first 5K

I picked up both sets of trainers and my running socks from Sports Direct, which have all been very supportive to run in. They also stock a wide range of accessories you can consider from hydration belts and water bottles to running belts and fitness watches. For me I have a running belt and water bottle, along with my headphones, which brings me to my next tip.

A good playlist

For me this means rock music with a good beat to it, but anything you find motivational would work well. However I’d leave out the slow ballads – you wouldn’t want to be halfway up a hill and a slow ballad pop up on your playlist.

Bring a friend

One of the great things about running is you can do it alone or with other people. If you have a friend that also likes running or is interested in taking it up – bring them along on your next run.

There may also be running clubs in your area and of course, races are a great way to interact with other runners too.

Monster Race 2017
Monster Race with my colleagues – see if you can spot me. 😉

Other exercises are important

When I first started running it was all I focused on, except for my warm up and Yoga stretches as part of my cool down. But as I began training for my muddy obstacle course I introduced other exercises into the mix.

These included a planks, side planks and crunches to build my core strength, and squats and bridges for my glute muscles. It’s important to space out your training days throughout the week to give yourself a chance to recover and rest.

Reward yourself

Managed to up your pace? Ran an extra mile or even half a mile? Or simply had a ‘good’ run (you’ll know the one)? Remember to reward yourself. For me this was a pair of penguin socks the first time I completed one complete lap of our estate (approx. 2K), without stopping. Yep, you read that right, penguin socks (which were also from Tesco 😅).

Are you a runner? What sort of exercises do you enjoy doing? Let me know in the comments. 😊🏅🏋

Disclaimer: This post is not sponsored by Tesco or Sports Direct (or Race4Life), I just really love their activewear.


  • Nancy

    July 31, 2019 at 03:11

    I give so much respect for people who can run a long distance! I agree with you about having the right gear. Wearing the wrong piece can cause so much inconvenience, and injury with the wrong shoes. I love the idea of rewarding yourself after! Thanks for sharing!

    Nancy ♥

  • Jaya Avendel

    July 30, 2019 at 23:53

    The thought of running is discouraging to me as of now, but I am encouraged by this post. Planning ahead is essential for most anything and going prepared will make it easier.

    So glad you pushed through and are well into your running journey! I hope to join you.

  • Asher Downer

    July 30, 2019 at 18:44

    Well done on your running journey! Keep going & keep writing x

    1. Kim

      July 31, 2019 at 15:54

      Thank you! 🙂 x

    2. Kim

      July 31, 2019 at 15:55

      Could you let me know your blog link so I can return your comment? Nothing’s coming up when I click your name…

  • Jenny Ventura

    July 30, 2019 at 17:23

    Ooo great post! I always give up on running and could use these tips to help me stick with it.

  • Kayleigh Zara

    July 25, 2019 at 17:15

    These are some great tips, I used to determine running back in the day but my work schedule makes it almost impossible to do that now days! I agree with you that bringing a friend can be so good, and having a good playlist is a definite x

    Kayleigh Zara 🌿

    1. Kim

      July 29, 2019 at 09:00

      Thanks for your comment. 😊 I’d be lost without my playlist – it definitely helps keep me motivated. It’s a shame your work schedule keeps you from running. 🙁 x

  • Jenny in Neverland

    July 22, 2019 at 18:59

    I hate running but I wish I didn’t because obviously it’s so good for you and I really want to up my fitness but I’m struggling to know how to!

    1. Kim

      July 29, 2019 at 08:58

      Haha, I hated it when I first started but ended up loving it. If running isn’t for you there are other forms of cardio you could look into, such as dance or aerobics?

  • Britt

    July 22, 2019 at 17:46

    Great tips! People overlook the importance of good workout gear for any type of physical activity. I’m not much of a ‘runner’, although I love heading out jogging with my dog.

    1. Kim

      July 22, 2019 at 17:53

      Aw, I love that you go out jogging with your dog. I can just picture that. Thanks for your comment Britt. x

  • A Cup of Wonderland

    July 22, 2019 at 17:43

    Such a great post – I’ve recently taken up running myself (unfortunately injured myself quite quickly) but it is something that I love! I’ve been using the Couch to 5K app and running with my Dad as we’ve both been wanting to improve on our physical fitness. I completely agree though – having the correct gear to run in and having a sport/supportive bra is really important!

    1. Kim

      July 29, 2019 at 08:55

      Aw, that’s great that you’re going running with you dad. I think it always helps to have someone with you as you can motivate and support each other. Good luck with your running journey. x

  • Sophie Wentworth

    July 21, 2019 at 21:18

    Great post! I tried couch to 5K when I first started and gave up after a week because I used to find walk/ run/ walk/ run so boring. Instead, I downloaded the Nike running app and I’m still using that one to track my runs several years later. Their beginner plans make you run but for smaller distances/ amounts of time and solid running was better for me. I can’t run and listen to music at the same time and I hate it! I’d love to have a great running playlist x


    1. Kim

      July 29, 2019 at 08:54

      Thanks Sophie! I’ve never heard of the Nike running app but I’ll have a look. 🙂 I need music to distract me on my runs lol. x

  • Kristin Harris/Tales from Home

    July 21, 2019 at 13:02

    Great job on continuing your running journey! I almost gave up when I first started too and am so glad I did not! These are great tips for anyone starting out and that Monster race looks like it was a tonne of fun!!

    1. Kim

      July 29, 2019 at 08:53

      Thank you. 😊 The Monster Race was one of my favourites!

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