'Don't fight your body': 8 essential tips on how to start running in 2026

At The Running Charity, we use running and youth work to support young people facing homelessness or managing complex needs. One thing we ask a lot is how do you own the first mile? In the first month, there’s a lot to be learned – so we try to help with the confidence, tools, skills, mindset and approach to own that first mile and take it into the second, third, fourth…  

A good starting pace is walking. Learning to run involves a whole lot of walking first. Then a bit of jogging and a whole lot more walking. There is so much value in time on your feet – it’s about waking up your body and muscles and building strength in your legs. 

The key to successful running is consistency. So even more important is building the time into your week. In a busy life, you’ve got to find time when you can reduce stress on your body by going out for some walks. Do that for a few weeks, then let’s turn it into a jog-walk.

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Don’t fight your body, work with it. One of the first things I teach a new runner is how to breathe. Breath will help you regulate pace. I don’t care if you breathe through your nose or mouth – what I’m looking for is a rhythm between your breath and steps. Practice when you’re walking. Find a rhythm. When you’re running, if you feel like you’re losing that rhythm, guess what? Go back to walking. That’s one of the most powerful tools you have.  

Newbie runners are not looking at carbon fibre trainers. You’ll be fine wearing whatever you’ve got around the house. If you do want new trainers, shop where they sell a few brands, make sure they feel comfy, and get some advice. There’s plenty of time to geek out later.  

Don’t over complicate things. Of course, don’t drink booze or eat a heavy meal five minutes before running. And in summer, make sure you hydrate. But at this stage in your running career, forget about carb loading or gels, let’s just get out the door. 

Get out of your own way. Find a parkrun near you. Everyone is going to be welcoming and no one will judge you because they’ve all been on the same road. Go for a walk while parkrun is on to get a feel for it – and look at the people at the back, don’t compare yourself to the people at the front. If you’re worried about being too slow, the truth is, that’s you getting in your own way. 

Stick don’t twist. You might not trust AI for everything, but it can find a decent couch to 5k programme. And here’s the advice: I call it ‘stick, don’t twist’. We often think running is about progression, going further every week. But if you get to week three and it goes well, maybe stick there for a few more weeks. I do this with athletes of all levels. There is so much value in plateauing and letting habits sink in.  

Your mind is telling you to sit on the couch watching Netflix. And when your body is saying, why are you suddenly throwing all this trauma at me by running, the habits, routines and mindset you build getting to that first mile are what will keep you going.  

Chevy Rough is head of community at The Running Charity. Keep an eye out for their One Mile Club activations in 2026.

Do you have a story to tell or opinions to share about this? Get in touch and tell us more.

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