How to start running: Tips for beginners to build confidence and consistency
Running is one of the simplest sports to take up, and also one of the most rewarding. But if you’re new to it, you might feel overwhelmed. How fast should you run? How far? What if I get injured? The good news is that it doesn’t have to be complicated.
This article will show you how to start running, talk you through a beginner's training plan and share essential tips for new runners. It's all designed to help you stay consistent and motivated in the long run.
Why running?
There’s a reason why so many people fall in love with running. It’s accessible, affordable, and provides a deep sense of physical and mental progress. For beginners, it's not about speed or distance. It's about establishing a sustainable habit.
Once that habit takes root, running can become your daily reset button, providing a space to clear your head, work towards your goals, and feel strong in your body.
How to start running: step by step
You don’t need to run a 5K on your first day. Start small and easy.
Set a simple goal
Don’t aim for perfection. Try something like “run for 10 minutes without stopping” or “go out three times this week.”Choose the right gear
Good running shoes are a must. The rest? Keep it simple. Comfortable clothes and a watch or phone to track time are enough.Start with run/walk intervals
Try 1 minute of running, 1–2 minutes of walking. Repeat 5–8 times. This builds stamina without overloading your body.Pick a realistic schedule
2–3 runs per week are a good place to start. This gives your body time to adapt and keeps your motivation high.Track your runs
Whether you use pen and paper or an app like KULG, tracking your progress helps you to see it, even when it’s not obvious yet.
7 tips for new runners
Be consistent, not perfect
It's better to show up regularly than to go all-in once and burn out.Slow down
Run at a pace where you can talk. Most new runners go too fast too soon.Rest days matter
Rest days help your muscles to grow stronger and can prevent injury.Fuel and hydrate
Eat enough before and after your runs. Water is your best friend.Warm up and cool down
A brisk walk or mobility exercises help your body ease in and out of effort.Track what matters to you
Use a tool like KULG to see your progress over weeks, not just your pace.Celebrate the small wins
Whether it's your first 10-minute run or your third consistent week, every achievement counts.
Common mistakes to avoid
Even with the best intentions, it’s easy to fall into habits that hold you back. Here are three common mistakes and how to avoid them:
Doing too much too soon
You’re excited. You want to see results quickly. However, increasing your activity level too quickly is one of the main causes of injury and burnout.
Stick to a beginner's running plan. Respect your rest days and increase your training gradually. Think in terms of weeks and months, not days. It's great to be enthusiastic, but your body needs time to adapt to new stresses. Progress happens when effort meets patience.
Comparing yourself to others
Whether it's someone overtaking you on the path or a friend posting their stats online, it's tempting to compare yourself to others. But remember that running is very individual.
Focus on your own journey. Everyone starts from a different place with different strengths. Track your progress, not someone else's highlight reel. Tools like KULG can help with this by showing your individual patterns and growth over time.
Skipping warm-ups, strength, or recovery
Running alone isn’t enough, especially if you want to avoid injury and maintain consistency. Skipping warm-ups, ignoring strength training or neglecting rest days can quickly catch up with you.
Before each run, spend 5 to 10 minutes doing dynamic exercises or drills. Add basic strength training (such as bodyweight squats or core exercises) one to two times a week. Remember that sleep and rest days are important too. That's when your body rebuilds and gets stronger.
Track your progress with KULG
For beginners, progress isn’t just about running faster. It's about the small wins that build up over time.
Going from 1 to 3 runs a week
Feeling less out of breath on your usual route
Recovering faster between sessions
Gaining confidence every time you head out the door
But it’s easy to miss these milestones if you’re only looking at pace or distance from a single run.
That’s where KULG comes in. Unlike traditional apps, which focus on the short term, KULG helps you see the bigger picture by tracking your training consistency, effort and long-term trends. It’s designed to support both beginners and goal-driven runners in developing a sustainable running habit rather than chasing one-off stats.
With KULG, you can:
Visualise your progress over weeks and months
Filter your runs by activity type (e.g., easy runs, long runs, races)
Find and compare your runs using custom tags
Spot patterns in your training and recovery
Stay motivated by seeing how far you’ve come
No more guessing whether you're improving. You'll have real data to show your improvement.
Whether your goal is to run your first 5K or just feel better after each run, KULG gives you the perspective you need to keep going.
Ready to start?
Running doesn't have to be difficult. Start with short runs and walk when needed to build the habit slowly. Track your progress and enjoy getting better each week.
If you’re looking for a tool to help you stay on track and actually see your progress, try KULG. We're here to support you on your running journey, from your first run to achieving your next big goal.
Start your running journey with KULG today or book a free call to talk to our running coach.
Read more: KULG’s beginner runner hub
