The upcoming London Marathon has inspired many to take up running, but starting can be daunting. The NHS Couch to 5K app, celebrating its 10th anniversary in 2026, offers a structured pathway for beginners. Since its launch in 2016, it has surpassed eight million downloads, encouraging thousands of novice runners across the UK.
Start with Run-Walk Intervals
Ramon Ghosh, a London-based running and breathwork coach, advises: "Don't be afraid to walk, run, and then walk again to catch your breath. Build momentum slowly and steadily." Walking briskly is excellent aerobic exercise, and run-walk intervals are a core part of the Couch to 5K program. If you're self-conscious, try early morning runs when fewer people are around.
Be Intuitive
Samantha Stone, master trainer at Barry's UK, emphasizes pacing and intuition: "The more you run, the better you become at pacing and checking in with how you feel. For races, structure is key, but for general fitness, follow your intuition."
Be Patient
Ghosh warns against "shiny object syndrome" from social media. "Running requires patience—there are no shortcuts."
Run at a Conversational Pace
"All runs should be easy until you build your aerobic base," says Ghosh. Aim to run at a conversational pace three times a week. If you can nasal breathe, you're at the right pace.
Focus on Time, Not Mileage
Ghosh recommends focusing on time spent running rather than distance or pace. For example, run three times a week for 30 minutes, adding a 60-minute weekend run.
Don't Overspend on Gear
"A good pair of running shoes is all you need," says Ghosh. Consider a gait analysis to determine if you need stability, neutral, or minimalist shoes.
Find Fun Routes
Use apps like Strava or Komoot to discover interesting routes, making running feel like exploration.
Keep Your Head Level
Ghosh advises running with your head level to the horizon to reduce strain and improve efficiency. Tilting your head down adds load and increases injury risk.
Make It Social
Stone and Ghosh agree that running with others boosts motivation. Join a local parkrun or run club to meet people of all ages and backgrounds.
Fuel and Hydrate
Stone stresses the importance of diet, hydration, and strength training alongside running. "The more you train, the more you need to fuel your body."
Warm Up and Cool Down
Warm up with knee lifts and jogging on the spot. Cool down with passive stretches for hamstrings and other muscles to prevent injury.
Everyone Starts Somewhere
"Running is just putting one foot in front of the other," says Stone. "It doesn't matter how fast or far—just start and you'll improve."
