When you’re getting started with running, it doesn’t have to be complicated or perfect. Most people don’t fail because they’re out of shape — they fail because they try to do too much at once. This article gives you a simple, realistic checklist for your first run. No performance pressure, no technical jargon.
In the video, our running expert Tim gives you a step-by-step guide to what really matters when you’re getting started with running.
One of the most common mistakes when starting to run is setting a goal that’s too ambitious. In the beginning, simply staying in motion for 10–20 minutes is more than enough — whether you’re running, walking or alternating between the two. The goal of your first run isn’t pace or distance. It’s consistency. An achievable goal creates a positive experience — and that’s what keeps you motivated and helps you keep showing up.
For your first run, keep it easy. Choose a route you’re familiar with — ideally one that is flat and that has little traffic. Park paths, dirt trails or quiet residential areas are good options.
A simple tip: Plan a route where you can shorten the distance or turn back early at any time. That reduces mental pressure and gives you a sense of security. Mentally, it is very helpful to know that you can stop whenever you need to without feeling like you failed. That sense of security makes the run more relaxed and increases the chances that you’ll keep running regularly.
The weather affects how your run feels less than many people think. Heat, cold or rain aren’t a problem — as long as you’re prepared:
The goal isn’t to “beat” the conditions, but to adapt to them.
You don’t need perfect gear, but comfortable shoes are important. Make sure they don’t pinch and that there’s enough room in the forefoot. Special running socks can help to prevent blisters. Your clothing should allow you to move freely — function over fashion. When you feel comfortable, you’ll naturally feel more relaxed while running.
A good start to a run almost feels uneventful. Your breathing stays calm, your stride feels relaxed and you could still hold a conversation. Especially in the beginning, a run-walk rhythm (for example, one minute running, two minutes walking) can help. It’s easier on your body and makes getting started much more comfortable.
When people start running, many make the mistake of trying to actively control their breathing. They count breaths, try to breathe “deeper” or deliberately match their breathing to their running pace. For the body, however, this is often more distracting than helpful. Breathing is an automatic process that adjusts to the level of effort — if you let it.
For your first run, simply breathe in the way that feels natural. Your breathing rhythm can change, becoming faster or calmer, without you needing to interfere. Your body regulates oxygen intake on its own through breathing.
Especially in the beginning, it’s often not the run itself that determines whether you stick with it — it’s what happens afterward. So consciously plan a small reward you can look forward to after finishing your run. That could be a warm shower, a relaxing cup of tea, calm music or simply a few quiet minutes on the couch.
Your cool-down doesn’t have to be complicated or long. A short walk, a few relaxed movements — and then consciously shift into recovery mode. This signals to your body that the effort is over and recovery has begun. This kind of reward is often more effective than motivation alone. It links running with something positive and helps your nervous system settle down more quickly.
The most important step comes after your first run: the second one. Plan your next run as specifically as possible — same weekday, same time, same route. Put your next run in your calendar like an appointment. When the starting point and structure are already set, you no longer have to decide whether to go running — you simply follow through. That’s how a running routine is built.
This video is ideal for you if you:
