Hi everyone!

If you’ve been following along for some time now you’d most probably know that I love running.  In fact, I love it so much that I ran 1,786 km’s in 2017!  I know that’s a lot but I guess if you love something you kind of do it a lot.

Sometimes I share snaps of my running on Instagram and I get lots of comments and messages from lovely people.  Lots of you tell me where you’re at with your running.  Some people tell me that they want to increase their running and lots of you want to start, but don’t know where to begin.

So today’s post is just that, how to start running written by a runner (that’s me) not a professional in this field by any means, but just a down to earth, honest approach to getting you started.  I do however have a certificate in Sports and Exercise Nutrition but I will talk about that in another post.

Firstly lets assume you are already in the habit of regular exercise (roughly 30 mins a day, 4 to 5 times a week) and if you have any doubts, it’s best to get checked by your Doctor.


Start with Run/Walks

Walking and running is a great way to start to train your body to get it ready for running.  Add one minute of running for every four to five minutes of walking.  Increase your running time gradually so that eventually you’ll be running for twice the amount of time that you spend walking.

Train Your Brain

Negative thoughts will always creep into your mind and your head will give in long before your legs do.  Believe me I know.  Train your brain to have calm, positive thoughts like ‘I can do this’, ‘I am feeling great’, ‘I will finish’.  The competition is always about the little voice inside your head so make it work with you not against you.

Relax and Run Tall

Run in a way that makes you feel comfortable which is usually the natural way your body responds to running.  You can learn to tweak your form once you have been running for a couple of months.  Run with short strides, relax you hands and face and let your elbows swing and keep flexed at 90 degrees.

Don’t Over Run (even if you want to)

Don’t over run.  Just because you feel on top of the world, over training can cause injury.  The rule of thumb is usually don’t increase your kilometres by 10% per week.


I cannot stress how important it is to rest.  Rest days are the days when your body can repair itself and usually contain no running.  I like to cross train on my rest days when I don’t run.  As well as rest, sleep is just as important so don’t forget to get plenty of that.

Have A Goal

Goals are a great way to stay motivated and accountable.  Remember that every athlete at some stage was a beginner and starting with small goals like a 5km race is a great place to start.  Choose a goal that will challenge and scare you a little and have fun with the training process along the way.  There are plenty of training programs on line (you just need to google).

I never thought I’d ever run a half marathon and here I am crossing the finish line at my first of many half marathons I have completed.

Remember if you run, you’re a runner.  As Bart Yasso quoted ‘I’ve never met a fake runner’.

I’d love to hear how you’re going with your running.