Want to start running but you don’t know where to start ? Running is a simple sport, but it’s not so easy to start.
Running is among the most accessible sports. It often stands out as an obvious choice for those who wish to (re)move. No need for a subscription, or complex equipment, just a pair of shoes, a little motivation and off we go!
Yet, when you start, a thousand questions arise: how to go about it? At what pace do you run? How to avoid injuries? And above all, how to last over time? This guide gives you our six best tips and accompanies you step by step to start running with confidence.
Build a solid foundation: Start gradually
Starting to run does not mean jumping 5 kilometers from the first ride. It’s even the best way to be discouraged, or worse, to get injured. Learning to race relies above all on progressiveness. The right rhythm is one that respects your body and your breath. The alternation walk/run is ideal at the start: it allows you to accustom your muscles, your heart and your joints without brushing them. The objective is not immediate performance, but regularity. Three outings of 20 minutes per week are enough to build a habit.
Beyond physical effort, one must also learn to work the mind. Running is a psychologically demanding sport: you will sometimes be tempted to stay on the couch. Finding pleasure in the effort, not feeling guilty if you skip a session, listening to your body… these are the real challenges of the first weeks.
Choose the right equipment
While it is true that running does not require a large financial investment, quality equipment can make a big difference. Properly chosen shoes based on your stride and the terrain are essential to avoid joint pain. But textiles are also important. Breathable, light, well cut, it wicks away sweat and prevents friction.
At Coureur du Dimanche, we bet on a responsible and original running equipment: our textiles are designed from recycled materials, to combine technicality, comfort, performance and commitment.
Find one’s rhythm, and stay on course
The secret of a successful progression is patience. No need to aim for a half marathon right away. Every ride, no matter how small, builds your endurance base. The breath becomes more stable, the legs lighter, and the pride of having held a little longer pushes you to start again.
But consistency is difficult to maintain without a minimum of structure. That’s why many beginner runners use mobile apps or simple training plans.
Set a small goal—run for 15 minutes without stopping, do 5 km in the month — can be enough to give a heading. And to strengthen one’s motivation, nothing better than running as a duo, or sharing outings on social networks.
Set yourself realistic objectives
When you start running, it is tempting to want to go fast and far quickly. However, one of the keys to sustainable progress is to set realistic and achievable goals. Aiming for a 10km race after just two weeks of training risks generating frustration and discouragement. On the other hand, giving oneself small concrete challenges — running for 10 minutes without stopping, maintaining three sessions per week for a month, or simply regaining pleasure while moving—allows one to stay motivated and see tangible progress.
These progressive goals offer a motivating, pressure-free framework and build self-confidence. Running is not breaking records, it’s moving forward at one’s own pace, in accordance with one’s body and daily life.
Warm up and stretch
Good warming up reduces the risk of injury by 50%. Take 5 to 10 minutes at the beginning of the session to prepare your body and mind for the effort. Stretching at the end of the session is just as important. It allows to evacuate toxins and recover after exercise more quickly. Take a few minutes to stretch your back, legs and arms.
Listen to your body
Be attentive to the signs of fatigue and exhaustion. Do not hesitate to space out your sessions if your body needs it. Recovery is as important as training to progress safely.
Bonus : Take pleasure
Running must above all be a pleasure! Find itineraries that inspire you, train with friends, listen to your favorite podcast and set achievable goals to stay motivated and enthusiastic.
We hope that these tips can help you start running. Running is definitely not easy at first, but hang in there, keep motivating yourself, and things will get easier.
We wish you a good race!
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