If you’ve never done more than a slow jog for the bus, the thought of running can feel a bit daunting. But don’t worry – running isn’t just for seasoned athletes. With the right approach, anyone can start running and enjoy the benefits, no matter your fitness level or weight.

Why running is good for you

Running has a whole host of benefits, even if you take it slowly. These include:

• Reducing your risk of heart disease
• Lowering your blood pressure
• Increasing muscle and bone strength
• Improving lung capacity

Running also has a huge impact on mental health and wellbeing. Many people discovered during lockdown just how uplifting a run can be. The ‘runner’s high’ is a real thing, helping you feel calmer, more focused, and generally happier. Even short, gentle runs can give your mood a boost.

What to be aware of

Running does have some challenges, especially for beginners or those who are carrying extra weight. These include:

• A higher chance of injury than most other cardio activities
• Pressure on joints, particularly knees, hips, and ankles
• Possible shin splints, heel pain, or general muscle strains

The good news is you can reduce these risks. Make sure to:

• Warm up and cool down before and after runs
• Build your pace and distance gradually
• Include walking breaks when needed
• Wear well-fitting running shoes for support
• Listen to your body – if something hurts, slow down or stop

Remember, you don’t have to run at a fast pace. Even walking/jogging intervals are highly effective and safe, especially if you’re just starting out or are on the heavier side.

How to start running

One of the most beginner-friendly ways to start is the NHS Couch to 5k program. It’s designed for people who haven’t run before and gradually builds your stamina over 9 weeks, alternating jogging with walking.

The Couch to 5k plan has helped countless beginners feel confident running 5k by the end. Doing it alongside others – whether through local running clubs or friends – can also boost your motivation.

If 5k seems far off at first, don’t worry. The key is to start small and progress at your own pace. Even 5–10 minutes of gentle running or run/walk intervals counts.

Equipment you need

Running doesn’t require much, but the right gear can make a big difference:

• A good pair of running shoes that support your feet
• Comfortable, sweat-wicking sportswear to prevent chafing
• Optional: a light water bottle or sports headphones for music or podcasts

If you’re unsure about shoes, visiting a running store to get your feet assessed is a great idea. The right fit will help prevent injuries and make running more comfortable.

Tips for beginners and us bigger lads

• Start slow: Walk/jog intervals are your friend. For example, jog for 1 minute, walk for 2 minutes, and repeat. Gradually increase the running time as your fitness improves.
• Choose soft surfaces: Grass, trails, or tracks are gentler on your joints than concrete.
• Listen to your body: Some soreness is normal, but sharp pain is a warning sign. Rest and recover when needed.
• Mix it up: If running every day feels tough, alternate with walking, cycling, or swimming. Any movement counts.
• Celebrate small wins: Even completing your first 5-minute run is progress. Track your improvements, no matter how small.

Make it fun and sustainable

Running is easier to stick with if it doesn’t feel like a chore. Try:

• Listening to podcasts, audiobooks, or your favourite music
• Running with a friend or in a group
• Exploring new routes or local parks
• Setting mini-goals, like running to a shop or around your block

The goal is consistency, not speed. If you enjoy it, you’ll naturally want to do more.

Keep in mind

Running isn’t about being fast or perfect. It’s about moving more, improving your fitness, and feeling good. For beginners and heavier runners, taking things slowly and building confidence over time is the most effective way to stick with it.

Your challenge this week

Lace up your trainers and aim for your first Couch to 5k session. Start with short intervals, walk when you need to, and focus on enjoying it. Track your progress and celebrate every small win, whether that’s finishing your first run, adding a few minutes to your jog, or simply getting outside.

Take a quick selfie or snap a picture after your run and tag us on social media to share your progress. Seeing others’ wins is hugely motivating, and your progress could inspire someone else to get moving too.

Remember, you’re not alone. The MAN v FAT community is here to cheer you on, share tips, and celebrate your progress. Every step counts, and getting started is the hardest part. Take that first step today – you might be surprised at how much you enjoy it.