7 Ways to Start or Return to Running. Hutton Health

7 Tips to Start Running

21st November 2010

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Running appeals to millions of people around the world for many reasons.


For me, running offers valuable ‘me’ time, away from a screen and the stresses of life. The rhythmic steps on the ground and natural surroundings when I run outside a precious reprieve from meetings and the pressures of life.

Running is good for your body and mind, and it requires relatively little equipment. Getting started requires only a good pair of running shoes and a willingness to put in the effort. A run is the perfect way to keep fit, catch up with friends, and enjoy the outdoors.

Whether you are beginning your running journey or returning to running after an extended break, here are 7 ways to safely return to running.

1. Get new running shoes.

If you are new to running or just returning to it, a new pair of running shoes is likely in order. Besides adding motivation to get out the door when you have a new, comfortable pair of shoes, a good pair of running shoes can also help you avoid injury.

The soles of running shoes will wear out differently from those used for other activities, so it's a good idea to have a pair specifically for running. You may also need to replace your running shoes if you haven't run for a long time.


Support provided by good trainers doesn't last forever, so not replacing them can cause tendon damage, plantar fasciitis, and muscle strain. The soles of most running shoes are lined with EVA (ethylene vinyl acetate), which breaks down over time.

Read this blog to find out about different types of running shoes and which one might be best for your running journey.

I have used a number of different brands and types of running shoes, but one of my favourites is running in the Asics Kayano series.

Sportshoes offers running shoes at discounted prices. They are a great place to look for new running shoes!

running shoes

2.)  Start by Walking

Walking is a great way to build fitness and endurance and a perfect way to start to run. Find out more about walking your way to health and fitness.

Build up to walking for 30 to 45 minutes at a steady pace before starting to run.

Because walking involves similar movements and muscle groups as running, it serves as a great steppingstone to running. Before you add the impact of running, building up your endurance with walking will strengthen your quadriceps, hamstrings, glutes, and calves. The benefits of walking are numerous, especially if you're a beginner who wants to build up your cardio endurance.

3.) Start with run-walk intervals and increase time, days, and intensity when ready.

Many people start their journey into running with enthusiasm which means they truly hit the ground running when their body unfortunately isn’t conditioned to do so. Starting your running programme with too much distance, too much time or too much intensity can result in injury and/or burnout.

Starting with run-walk intervals is a way to gently enjoy the mental and physical benefits of running in a safe and sustainable way.

Try starting with a 2:1 walk to run ratio. For instance, try walking for 1 minute and running for 30 seconds. Repeat this for 20 minutes. When this is achievable, you can increase your walking to 2 minutes and running to 1 minute. Try increasing your running time as you gain endurance.  

Incorporating rest days each week is important for injury prevention. Running 3 times a week is a sustainable schedule for most people that allows them to remain consistent in their running journey.

how to start running

4.) Make strength training a regular part of your routine. 

Strength training has a number of benefits for the body including:

  • Stronger bones: Strength training increases bone density and decreases the risk of fractures.


  • Improve Balance: Exercises that build strength and flexibility can reduce falls and injuries as people age.


  • Joint flexibility: Strength training can help joints stay flexible and reduce the symptoms of arthritis.


  • Increased muscle mass: As we age, muscle mass naturally declines, but strength training helps reverse this trend.


  • Weight control: Gaining muscle makes it easier to lose weight since your body burns calories more easily. Your metabolic rate increases when you build muscle. Muscle mass burns calories more efficiently than fat mass at rest. After strength-training exercises, your metabolic rate increases for up to 72 hours. Consequently, you continue to burn extra calories even hours after your workout


  • Decrease risk of injury: Your muscles, tendons, and ligaments will become stronger, more flexible, and more mobile when you train include resistance training in your programme. Strengthening major joints, such as the knees, hips, and ankles, can provide additional protection against injuries.


  • Correct muscle imbalances: It is possible to correct muscular imbalances through strength training.

Look to incorporate strength training exercises into your schedule 2-3 times a week. Unsure where to start? Hutton Health offers a monthly membership programme that delivers workouts through the Hutton Health app as well as live zoom workouts that are suitable for all abilities! www.huttonhealth.co.uk

5.) Embrace your running journey 


If you have previously been a runner, it is tempting to compare your current times and distances to previous personal bests and standards. Set NEW goals for yourself and celebrate any progress, no matter how small.

Remember your body is not the same as it was 10 years ago, so it is unfair to have the same expectations of it as you had in the past.

New to running? Remember your journey is YOUR own. Resist comparing your distances, time and pace with anyone else. 

6.) Book an event or race.

Having a target to train for can be a great way to motivate yourself to lace up.

Training for a race can give direction to your training as it provides a purpose for your hard work. Knowing you have a specific distance to cover or having a time goal in mind can spur you on in your training.

External challenges can help fuel our intrinsic motivation when it gets low and can be the push we need to get out the door. 

finishing a running race

7.) Use music as a motivator

Music has incredible effects on the brain and changes your mood quickly. As well as influencing emotional states, it also synchronizes physical movement and fuels motivation to run further and faster.

My favourite headphones for running are AfterShockz . The open ear design stays in place without bouncing and the bone conducting style allows you to hear traffic and your surroundings while enjoying your favourite music.

There are so many reasons to fall in love with running. Struggling for the motivation to begin running? Head over to my Blog 7 Ways to Motivate Yourself to Run.

“I don’t run to add days to my life, I run to add life to my days.” – Ronald Rook

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