My Run: How to Start Running


Here at ASICS we're on a mission to inspire people to move and, for the first time, see the uplift on their own mind, their city and their entire nation.

But what if you've never run before? Here is how to get started:

1. Take the first step

The first step is to get out the door... It might sound easy but people struggle with motivation at times and it is easy to stay indoors. We recommend going by the '10 minute rule' if you don’t feel like running. "That is to get out the door and run and if I don’t feel like it after 10 minutes stop and come home; there is no shame in this and no one will judge you, we all get like this. However most of the time you will stay out much longer and these tend to be the best runs, that’s what I find," says ASICS FrontRunner Yiannis Christodoulou.

Remember to fuel up properly before you head out: Hydrate before you run, because if you don’t it could cause a lot of problems such cramps and tired legs and so on. Don’t, however make a mistake with food and eat a feast fit for a king just before your run, have a small snack 1 hour to 30 minutes before you start. Learn more about basic running nutrition, here.

2. Make sure you have suitable footwear

Took get the most enjoyment out of your runs, you need the right footwear. Learn more about what to look for in a running shoe, here.

3. Take it easy

Start slow and build it up each week. It is so tempting to go out fast like a sprinter but that will just end in tears and you will get injured. So start slow and build up; if you need to walk then do a brisk walk for a few minutes and then 1 minute jog and repeat to your ability and build if up over the weeks. Each week you might add a few minutes of running or even a kilometre or two to your run each week but don’t overdo it or double the mileage. Then build it up slowly so that you don’t need to walk in your runs; you might not need to walk so adding time or miles to your run will be fine. Learn more about the benefits of running you'll notice within a week.

4. Plan your route

It’s important to plan your route and not go too far to start off with just in case you get a problem. Always carry a phone with you (but not in your hand as this affects your technique!) just in case you come in to a problem and need help. Motivation can be tough when you’re out on your own but some find listening to music helps pass the time and enjoy it more. Check out Run Keeper to help plan and track your training.

5. Get enough rest

It is ok to rest up and rest is so important in anyone’s plan. You need to listen to your body and if your body hurts or aches you best rest up. Even in the runs if your legs are sore then stop, don’t overdo it or push it; until your body gets used to it. Be patient, because if you are not this is how people get injured and certainly do not compare yourself to others. Your body is not the same as theirs and just take your time, no one will judge you. Learn more about the importance of sleep, here.

Learn more about The Mind Uplifter™ Tool which enables everyday athletes all over the world to see, for the first time, the impact of movement on their own mind. Using a combination of facial scanning technology and self-report data collection, people will be able to capture the impact of sport across 10 emotional and cognitive metrics – including confidence, positivity, calm and focus – to see how different sports impact how they think and feel.