If you’ve decided to start running, then welcome aboard – it’s wonderful to have you with us! Chances are, you have a few questions, and we’re here to help you with that, but let’s get one thing straight right now: if you run, you’re a runner. Simple as that

Words: Anne-Marie Lategan

Newto running? Start here!

We know that for both our physical and running can be hugely beneficial mental health, and that’s why you’ve got this magazine in your hands, isn’t it?

Another reason you’re reading this could be that, while on the face of it, running seems like one of the easiest exercises to do, it doesn’t make it any less daunting if we’re preparing to go out for your very first run.

You may not need to learn a skill, buy expensive equipment or take out a membership, but there are some things it's helpful to know – and that’s why we’re here. We’ve gathered together the very best advice to make sure you’re filled with confidence when you head out for your first effort. But first things first: don’t forget to smile at fellow runners! It could be their first time too…

What to think about first? Once you know what your core motivation for running is, you can start planning your HOW.

Assess your current level of fitness, and be honest. Just saying “I’m going to run for 20 minutes” might be too much in your first week of training, and bear in mind that any cardiovascular activity requires your body to warm up and adapt to the exercise no matter if you are new to running or an experienced runner. This is why the first 15 minutes of a run is often called the Toxic 15; your body needs to adapt to what’s going on so the first K or so will always be the hardest part of a run.

Once you get to 30 minutes and beyond, running becomes a lot easier (we promise). You might have heard runners talk about a second wind: this is when their body has adapted and begins to be more economical while running.

As a new runner, you shouldn't feel pressured to do what other people do. Find a running plan that works for you and that fits into your lifestyle with your current level of fitness and adapt according to the progress you make. There will be ups and downs but you should enjoy the journey. If you’re not enjoying it, it’s time to have a look at that WHY again.