New to running? Start with these three habits that make every run feel easier

Taking up running can feel daunting at first, particularly when breathlessness and fatigue seem to dominate every attempt. Many beginners mistakenly believe that struggling through each session is simply part of the process, yet the truth is far more encouraging. Building comfort and confidence in running relies less on natural talent and more on establishing smart, sustainable habits from the outset. By focusing on a few key practices, newcomers can transform their experience from overwhelming to genuinely enjoyable, making every run feel progressively easier.

Start with an appropriate pace

Understanding the importance of running slowly

One of the most common mistakes among new runners is setting off too quickly. The instinct to push hard from the beginning often leads to exhaustion, discouragement and even injury. Research consistently shows that the majority of training runs should feel comfortable, allowing you to hold a conversation without gasping for air. This conversational pace builds aerobic capacity gradually, enabling your cardiovascular system to adapt without undue stress.

Implementing run-walk intervals

For those just starting out, alternating between running and walking offers a practical solution. This method provides several benefits:

• Reduces the risk of overexertion and injury
• Allows your body to recover during walking segments
• Builds endurance progressively
• Makes longer distances achievable earlier in your journey

A typical beginner might start with one minute of running followed by two minutes of walking, repeating this cycle for 20 to 30 minutes. As fitness improves, the running intervals can gradually lengthen whilst walking periods shorten.

Monitoring your effort level

Rather than fixating on speed or distance, focus on perceived effort. Most runs should feel relatively easy, rating around 5 or 6 on a scale of 1 to 10. This approach ensures you’re building a solid foundation without burning out mentally or physically.

Once you’ve established a comfortable pace, the next element to consider is how you breathe throughout your run.

Adopt controlled breathing

Finding your natural breathing rhythm

Breathing may seem automatic, yet many beginners inadvertently create tension by breathing too shallowly or irregularly. Controlled breathing helps deliver oxygen efficiently to working muscles whilst reducing the sensation of breathlessness. The key is to breathe deeply from the diaphragm rather than taking short, shallow breaths from the chest.

Practical breathing techniques

Several breathing patterns can enhance your running experience:

• The 3:2 pattern: inhale for three steps, exhale for two steps
• The 2:2 pattern: inhale for two steps, exhale for two steps
• Mouth and nose breathing: using both airways to maximise oxygen intake

Experiment with these techniques to discover which feels most natural for your body. The goal isn’t to force a specific pattern but to develop awareness of your breathing and ensure it remains steady and rhythmic.

Connecting breath to pace

Your breathing serves as an excellent indicator of whether you’re running at an appropriate intensity. If you cannot speak in full sentences without gasping, you’re likely pushing too hard. Conversely, if you can sing comfortably, you might benefit from a slightly increased effort. This simple test helps maintain that crucial balance between challenge and sustainability.

With breathing under control, the focus shifts to establishing consistency in your running practice.

Seek regularity

Building a sustainable routine

Consistency proves far more valuable than intensity for new runners. Running three times per week at a moderate effort yields better results than sporadic intense sessions followed by long breaks. Regular practice allows your body to adapt systematically, strengthening muscles, tendons and cardiovascular capacity.

Scheduling your runs strategically

Treat running appointments with the same importance as work meetings or medical appointments. Consider these strategies:

• Choose specific days and times each week
• Prepare running kit the night before
• Start with shorter, more frequent sessions rather than long, infrequent ones
• Allow at least one rest day between runs initially

This structured approach reduces the mental effort required to maintain the habit, transforming running from a chore into an established part of your weekly routine.

Tracking progress without obsession

Whilst monitoring your runs can provide motivation, avoid becoming fixated on metrics. Simple records noting distance, duration and how you felt offer sufficient information to observe improvement over time. Remember that progress isn’t always linear; some runs will feel harder than others regardless of fitness level.

Beyond establishing regular sessions, proper preparation before each run significantly impacts comfort and performance.

Prepare your body before running

The role of dynamic warm-ups

Jumping straight into running without preparation increases injury risk and makes the initial minutes feel unnecessarily difficult. A dynamic warm-up gradually elevates heart rate, increases blood flow to muscles and improves range of motion. Unlike static stretching, which involves holding positions, dynamic movements prepare the body for the specific demands of running.

Effective warm-up exercises

Spend five to ten minutes performing movements that mimic running mechanics:

• Leg swings: forward, backward and side to side
• Walking lunges with a gentle twist
• High knees and heel flicks
• Ankle circles and calf raises
• Arm circles to loosen the upper body

These exercises activate key muscle groups whilst improving coordination and balance. Following the warm-up, begin your run at an easy pace, allowing the first few minutes to serve as an additional transition period.

Post-run recovery practices

What you do after running matters as much as preparation beforehand. Cool down with five minutes of walking, allowing your heart rate to gradually decrease. Follow this with gentle stretching, focusing on major muscle groups including calves, quadriceps, hamstrings and hip flexors. Hold each stretch for 20 to 30 seconds without bouncing.

Proper preparation and recovery form just part of the equation; having suitable equipment also contributes significantly to comfort.

Know the essential equipment

Investing in appropriate footwear

Running shoes represent the single most important piece of equipment for any runner. Ill-fitting or worn-out shoes can lead to discomfort, blisters and injury. Visit a specialist running shop where staff can analyse your gait and recommend shoes suited to your foot type and running style. Expect to replace shoes every 500 to 800 kilometres as cushioning and support degrade over time.

Choosing comfortable clothing

Whilst fancy gear isn’t essential, certain clothing features enhance comfort:

• Moisture-wicking fabrics that draw sweat away from skin
• Seamless or flat-seam construction to prevent chafing
• Appropriate layering for different weather conditions
• Reflective elements for visibility during low-light conditions

Avoid cotton, which retains moisture and can cause irritation during longer runs. Technical fabrics designed for running provide better temperature regulation and comfort.

Additional useful accessories

Beyond shoes and clothing, consider these items:

Start with basics and add items as you discover what enhances your personal running experience. With proper equipment sorted, planning where to run becomes the final practical consideration.

Map your running routes

Exploring local running options

Knowing where to run removes a significant barrier for beginners. Scout your local area for suitable routes, considering factors such as surface type, traffic levels and safety. Parks, canal paths and quiet residential streets often provide ideal starting points. Soft surfaces like grass or trails reduce impact on joints, though pavements offer consistency and accessibility.

Planning routes strategically

Create a collection of routes at varying distances to match different training needs:

• Short loops near home for quick sessions
• Longer routes for building endurance
• Circular routes that return you to your starting point
• Out-and-back routes where you can turn around at any point

Having options prevents boredom and provides flexibility when time is limited. Many runners find that exploring new areas adds interest and motivation to their training.

Safety considerations

Prioritise personal safety when selecting routes. Run in well-lit, populated areas, particularly during early morning or evening sessions. Inform someone of your planned route and expected return time. Carry identification and a mobile phone for emergencies. If running with headphones, keep volume low enough to remain aware of your surroundings.

Starting a running practice requires patience, consistency and attention to fundamental habits. By focusing on appropriate pacing, controlled breathing and regular practice, newcomers can build a solid foundation that makes running progressively more comfortable and enjoyable. Proper preparation, suitable equipment and well-planned routes further support this journey. Remember that every experienced runner once stood exactly where you are now, taking those first uncertain steps. The key lies not in perfection but in persistence, allowing your body and mind to adapt gradually whilst celebrating small improvements along the way.