Top 7 running tips for beginners


I have a love hate relationship with running. I love running at my leisure, with no set pace and length in mind, but I hate despise running during a Crossfit WOD or race. I love running when the sun is shining (and even in the summer rain) but I hate running in the cold and the dark. I love running outside but I hate running on the treadmill. 

At the start of 2017, I set the goal to mix up my workouts a bit more and try something new every month. Now running isn’t new to me but it is something I don’t work on enough, so when John Lewis got in touch to send me some trainers for their website I jumped at the chance.

What better motivation right?


I’m in no way a beginner runner and can easily run 5K, but I’m not a seasoned runner either – so I thought I would bring you my top running tips for beginners and things that have helped me in the past.

Set yourself a goal

Goal setting is important in everything we do, especially fitness. 

Reaching larger goals can seem pretty daunting. A marathon may feel impossible right now but after 6months of setting and achieving smaller goals it will seem a lot more doable. You may start with the goal to just getting your trainers on and getting outside – even if it’s just a run around the block, it’s much less overwhelming and much more achievable that a marathon, right?

You may want to tackle a 5k next, then a 10k etc. etc. before eventually you’ll be at that starting line looking your marathon goals square in the face!

Run with friends

Everything is better with a friend – even running. For a start you’re less likely to cancel on a friend than you are on yourself, you’ll be able to motivate each other through those tough runs and you’ll have much more fun. Plus, there’s nothing like a bit of friendly rivalry!

Or better still join a club. You’ll get all the benefits of running with a friend and more. There’ll be more conversation to help pass the time on longer runs; they’ll be different pacesetters with both faster, and even slower, members of the club and it’s much safer on the streets especially in the dark winter months.

Treat yourself to some new gear

I was kindly sent some new trainers from John Lewis and it reminded me of the importance of keeping your gear fresh, not only for the feel good factor but to ensure your feet are being well looked after too. 

Whether you’re pounding the payments or tearing up the treadmill, you’ll be putting your feet under a lot of pressure – so investing in a good pair of shoes is a must (Be prepared to spend a little bit more on a good pair of trainers, around £80-100).

Just as a running shoe should be these Nike trainers are super comfortable, light and flexible on the feet, great for absorbing the shock of your foot striking the pavement. John Lewis even offer a gait analysis service in their Peter Jones, High Wycombe, Cheadle and Birmingham shops





Make running a habit 

Studies show it takes 66 days to form a habit, so get our your diary and mark the days you’ll go running over the next 10 weeks and DON’T GIVE UP. If you’re a morning runner prep your kit the night before and set a recurring alarm, and if you’re an evening runner, put your kit by the front door so it’s the first thing you see (and do) after work. 

Get a plan and stick to it

It’s not as simple as sticking on a pair of trainings and heading out the door. If you’ve been pretty inactive until now, it’s worth finding a good plan. Not only will it help keep you accountable, it’s also paramount in building up your activity levels. You’ll want to be mixing up longer and shorter runs, sprints and jogs and everything in between.

There are some great plans out there such as the Couch to 5K. You can also find a plan on most running websites (this Asics one is great) or from your local run club.

Switch it up

Pounding the pavements every night can get boring and is definitely the number one motivation killer for me. So switch it up and find somewhere new to run, it may be local park or further afield out in the country side. I love finding a run with an obstacle course in the middle for a bit of mid-run fun, or a nice country pub at the end for the ultimate weekend motivation.



Remember – rest is just as important as training.

I know you want to hit that 5k as soon as possible but trust me, you’ll get there quicker if you rest. As with all types of training, when you run you create tiny tears in your muscle tissue; your body will then try to repair these tears which will help to build muscle. So if you don’t get adequate rest then the body won’t get time to repair itself properly.


Are you a runner or planning on getting started? I’d love to hear if my tips have helped you below or if you have any to add to the pot…


Disclaimer: I was kindly sent the trainers featured in this post but as always I only work with brands I believe in and all views and opinions are my own.


  1. March 9, 2017 / 3:58 pm

    Ohh lovely trainers, lucky you! Great tips for beginner runners, wish I’d have read this when I first started running!! My tip to new runners now would be to run for enjoyment without considering pace / distance until you feel your fitness improving.

    • March 29, 2017 / 8:32 am

      That’s definitely my approach to running – as soon as I have to run for speed / distance I’m instantly demotivated!

  2. March 9, 2017 / 4:25 pm

    What an inspiring post! Sometimes I really wish I could run like everyone else, but my weak ankle lets me down. I’m working on it, though and hope to run the Manchester 5K next year!

    • March 29, 2017 / 8:31 am

      Oh no – did you injure your ankle or just general weakness in the area?

      Let me know which MCR 5k you decide to run as that’s where I’m based!

  3. Dannii
    March 9, 2017 / 6:47 pm

    So many great tips here. Setting myself a goal and booking a race was great motivation for me.

    • March 29, 2017 / 8:30 am

      Oooo what race did you do? I’m looking for one to get involved in as not signed up for anything this year yet – nothing too crazy though! 🙂

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