Begin at a comfortable pace and increase gradually. Focus on shorter, low-intensity sessions where you can still hold a conversation. With wrist-based heart rate tracking, it’s easy to see how hard your body is working and maintain a reasonable intensity.
Remember: You don’t need to run longer or faster every time. Doing too much too soon increases the risk of injuries and dips in motivation. Prioritize recovery, stretch after your runs and take rest days when your body needs them.

Combining running and walking makes the start much easier. Many people manage to cover a longer total distance when the effort is divided, and the risk of injury decreases as well.
A simple structure to begin with:
1 minute running + 1 minute walking
Increase the running intervals gradually as you become more comfortable

Running with a friend makes your sessions more enjoyable and can help you stay motivated and maintain your pace. It’s also a great way to catch up while being active.

Every step in your running journey counts. Celebrate milestones such as your longest run so far, a faster pace than last week or simply getting out even when the couch looked tempting. All progress is worth acknowledging.

A clear goal can give your motivation an extra boost. A local 5K is often a perfect first milestone. It’s accessible, manageable and fun to train for. Focus on the experience instead of the time and set your own level.

Having structure makes it easier to stay consistent. Try to vary your sessions and include strength and mobility work for your legs, core and hips. This can make a big difference for both endurance and overall comfort while running. The most important thing is to find a routine that feels sustainable and enjoyable over time.

Starting to run should feel inspiring and motivating. Take it step by step, listen to your body and enjoy the journey.

Time to get started!