How to help someone start running
I’ve been coaching beginner runners for 12 years and I still find it really rewarding. This month I’ve started coaching a new group of beginner at my running club and the nicer weather has had lots of them turning up each week. It’s a great time to start running.
Whether it’s someone close to you or someone you’ve just met, helping someone go from non-runner to doing their first 5k is an amazing thing to do. Maybe you’ve been encouraging friends or family to start running for ages, and they’ve finally taken you up on the offer. We all know how much courage it takes to try something new, so here are a few ways to make it as easy and enjoyable as possible for them to get going – and keep going.
Start with a proper plan
While most regular runners have heard of Couch to 5k (and even use the abbreviation C25k), it might be all brand new to someone who hasn’t been active for a while. Many beginners fall into the trap of heading out and just seeing how far they can run before stopping – which often leads to frustration or injury.
Instead, point them towards a proper beginner-friendly 0–5k plan (there’s one below). Explain that using a run/walk method isn’t “cheating” – in fact, it’s one of the best and safest ways to build up running gradually. Plenty of seasoned runners still use it.
Keep things simple
You probably know loads about running – from the best shoes and sports bras to pre-run snacks and fuelling strategies. But try to resist the urge to info-dump. The most helpful thing you can do at this stage is make running feel simple and fun. Save the tips for later, unless they ask.
For their first run, they’ll only be running a minute at a time, so they don’t need to rush out and buy all new kit. In fact, having the ‘right kit’ can be a barrier to just starting. Suggest they make do with what they have for now - put on an old pair of trainers and some leggings to jogging bottoms and just get going.