Novis running tips

The C25K program is amazing. I went from 0 running (like never in my adult life) to 4miles in just shy 8weeks.

Another vote for following a C25K plan. I started on in February last year, and 1 year to the day I started running I'll be running a half-marathon.

Another tip - start slower than you think you should. A lot of newbie runners (myself included!) start running too fast, and as a result end up knackered halfway through. A gentle jogging pace is all you need - even if that's the same pace as walking pace - to help you build that stamina and cardio fitness. The speed will come with time, practice and increasing distance - but you need a good cardio base to begin with.

Don't be afraid to slow down and walk if you need to. The C25K plans are great - they start off with run/walk intervals and slowly build up the length of the running intervals. However if you need to walk during a running phase, then walk. But don't don't stop, or slowly amble along. Walk briskly to keep your heart rate up and start running again as soon as you feel able to. Similarly, don't be afraid to repeat a week if you need to. Most C25K plans are spread over 8 weeks, but if it takes you 12, or 16, or 24 weeks to finish then that's OK. It's not a race, and better that you move on when you're comfortable than pushing yourself too hard and picking up an injury.

Track your runs. Whether that's through a phone app, a garmin GPS, heart rate monitor or just a pen & notebook - log your activities. Distance. Time. How you felt. What you enjoyed. Anything you found difficult. Any twinges or niggles. This is important for a few reasons - 1. It allows you to see your progress easily. You can look back and say "wow, 3 weeks ago I was struggling to run for 30 seconds continuously - today I did 2 minutes!". There is no overestimating how much good this does for you, mentally. Seeing progress, seeing results is an awesome motivator. Keeping a record particularly of twinges/niggles, and any issues you've had lets you see if there's a recurring problem or not. I noticed that my shins started to hurt occasionally - by looking through my notes I could see that it was when I ran 2 days in a row that my shins hurt. I made sure to only run every other day after that, and my shins didn't hurt any more.

If motivation is a problem - look at entering a race. There are tonnes of 5k races in almost every location on the planet - look up what's going on in your area and sign up. IT could be a colour run (I hear they're fun!), a charity run, a fun run tied to a larger marathon-type event.. there are plenty out there. Having a goal to focus on training for often gives you the oomph you need to get out of bed and get the trainers laced up first thing in the morning.

Finally, what is possibly the most important thing is to enjoy yourself. If you're not enjoying it, then there's not much point in doing it. (Just make sure to ask yourself "am I enjoying this?" AFTER you've completed a run - I can guarantee that for the first mile whilst on a run, the answer to that question will almost certainly be "NO!" - especially if you're outside in the cold/wind/rain/dark at 5am!)

run for 4 minutes. stop and walk. run for four more minutes. stop and walk.

little by little you'll be running for longer without needing a break. and soon enough you'll be taking less breaks. stick with it, and in six months you'll be able to go for 6 miles straight.

personally, i didn't like C25k. i prefer going by feel. i'd keep track of my runs, and i know that if last week i ran 2 miles, then this week i'd try for 2.5 miles.

Aside what everyone else has said, if you haven't already get fitted for running shoes. Everyone has different feet types, gaits, etc etc and having the right type of running shoe is very important.