Taking up running is simple: a pair of shoes, a bit of motivation, and you're off. However, many beginners give up after just a few weeks, often because they started too fast or too frequently. Here is how to get off to a good start.
1. Start by alternating walking and running
There is no need to run for 30 minutes straight on your first outing. The most effective method for beginners is to alternate slow running and walking: for example, 1 minute of running, 1 to 2 minutes of walking, to be repeated 8 to 10 times. As the weeks go by, gradually lengthen the running phases and reduce the walking.
2. Run slowly, really slowly
The right pace for starting out is one that allows you to talk while running. If you are so out of breath that you can no longer say a full sentence, slow down. It is at this gentle pace that your body builds its endurance.
3. Two to three outings per week are enough
Your muscles, tendons, and joints need time to adapt. Allow at least one day of rest between two outings and increase your volume little by little, without skipping steps.
4. Choose suitable shoes
This is the only truly essential piece of equipment. A lightweight, breathable, and well-cushioned running shoe limits impact and makes every outing more pleasant. Our lightweight running shoes have been chosen for this exact reason: they are light, breathable, and designed for regular jogs.
5. Keep your hands free
Running with your phone in your hand quickly becomes tiresome. A phone-carrying belt or an ultra-flat running fanny pack keeps your keys and phone in place, without bouncing.
6. Warm up and listen to your body
A few minutes of brisk walking before running and a few gentle stretches afterward are enough to get started. Persistent pain is not normal; take a break and, in case of doubt or if you are returning to sports after a long period, seek the advice of your doctor.
7. Set yourself a simple goal
Running for 20 minutes without stopping, jogging around your neighborhood, participating in a 5K race: a concrete goal helps you stay motivated. Track your runs and look at how far you have come.
The essentials for your first strides
Find everything in our BEGINNER selection, equipment designed for runners who are just starting out: simple, comfortable, and accessible.
Every run starts somewhere. Yours starts now.