Starting something new, especially running, can feel daunting.
You may be thinking:
- "I'm not a runner. I don't even own proper running shoes."
- "I get out of breath just walking upstairs."
- "What if people laugh at me?"
- "I genuinely don't know where to begin."
If that sounds familiar, you are not alone. This guide is for complete beginners. No pressure. No judgement. Just practical tips to help you take that first step — because every journey begins somewhere and every step counts.
Why running helps mental health
Before focusing on how to start, it helps to remember why running matters. Running is not only good for physical fitness. It is also one of the most accessible and effective ways to support mental well-being. When you run, your brain releases endorphins, which help boost mood and reduce stress. Running also supports the regulation of serotonin and dopamine, two neurotransmitters linked to emotional balance, motivation and focus.
But here's the most important part: you don't need to run a marathon to get these benefits. Even 20 minutes of running, three times a week, can significantly improve your mental well-being.
What you need to start running
One of the best things about running is how simple it is to begin. You do not need expensive equipment or a gym membership.
1. Running shoes
If there is one thing worth investing in, it is a good pair of running shoes. Poorly fitting shoes can lead to discomfort and injury, which can make it harder to stay consistent. Choose shoes based on comfort rather than style or brand. If possible, visit a specialist running shop where someone can help you find the right fit.
Tip: You do not need the most expensive pair. A reliable mid-range shoe is more than enough for a beginner.
2. Comfortable clothing
Wear clothes that allow you to move freely and stay comfortable.
- Choose moisture-wicking fabrics rather than cotton
- Dress appropriately for the weather
- If you are a woman, wear a supportive sports bra
3. Helpful extras
These are not essential but they can make running easier:
- A running app or watch to track time and distance
- A water bottle, especially in hot weather
- Sunscreen and a hat for sunny runs
Warm up before you run
A proper warm-up prepares your body for movement and reduces the risk of injury. Spend 5 to 7 minutes doing dynamic movements before each run.
Simple dynamic warm-up routine:
- Leg swings: 10 on each leg
- Walking lunges: 10 on each leg
- High knees: 30 seconds
- Butt kicks: 30 seconds
- Arm circles: 10 forwards and 10 backwards
- Jumping jacks: 30 seconds
Important: Save long, held stretches for after your run, not before.
The best way to start: the walk-run method
If you are a complete beginner, the safest and most effective way to start is the walk-run method. This means alternating between walking and running, then gradually increasing the amount of time you spend running. This approach helps your body build fitness without feeling overwhelmed.
Weeks 1–2: Build the habit Run 1 minute, walk 2 minutes. Repeat 8 times. Total time: about 24 minutes. Frequency: 3 times per week.
Weeks 3–4: Increase gently Run 2 minutes, walk 2 minutes. Repeat 7 times. Total time: about 28 minutes.
Weeks 5–6: Build endurance Run 3 minutes, walk 2 minutes. Repeat 6 times. Total time: about 30 minutes.
Weeks 7–8: Longer running intervals Run 5 minutes, walk 2 minutes. Repeat 4 times. Total time: about 28 minutes.
Weeks 9–10: Work towards your first 5K
- Day 1: Run 10 minutes / Walk 2 minutes / Repeat 3 times
- Day 2: Run 15 minutes / Walk 2 minutes / Run 10 minutes
- Day 3: Try running 5 kilometers without stopping
Total time: about 30–40 minutes.
Note: This plan is a guide not a rulebook. If you need to repeat a week, that is perfectly fine. Progress at a pace that feels right for your body.
Beginner running form
Good running form helps reduce injury risk and makes running feel easier. Keep these basics in mind:
- Posture: Stand tall and look ahead, not down at your feet. Keep your shoulders relaxed.
- Arms: Bend your elbows and swing your arms forwards and backwards, not across your body.
- Hands: Keep your hands relaxed rather than clenched.
- Foot strike: Try to land softly and avoid pounding the ground heavily.
- Breathing: Find a steady rhythm that feels natural. Slow, controlled breathing helps you stay relaxed.
The golden rule: run at a conversational pace. If you cannot speak in full sentences while running, you are probably going too fast. This is one of the most common beginner mistakes. Slow down and aim for a pace where you could comfortably hold a conversation. This is the best way to build endurance.
Cool down after every run
Once your run is over, do not stop abruptly.
- Walk for 3–5 minutes — this helps your heart rate return to normal gradually.
- Stretch gently — hold each stretch for 20 to 30 seconds:
- Quad stretch: stand, pull one heel toward your glutes. Switch legs.
- Hamstring stretch: place one heel on a raised surface, lean forward. Switch legs.
- Calf stretch: place hands on a wall, step one foot back, press heel down. Switch legs.
- Hip flexor stretch: kneel on one knee, push hips forward. Switch legs.
- Glute stretch: cross one ankle over the opposite knee, lean forward. Switch legs.
- Rehydrate and refuel — drink water after your run. If you have exercised for longer than an hour, you may also need to replace electrolytes. A small snack with protein and carbohydrates can help recovery — a banana with peanut butter, yoghurt or a protein shake are all good options.
Common beginner running mistakes
- Running too fast: Many beginners set off too quickly and burn out within minutes. Slow down and focus on consistency, not speed.
- Running too often: Rest days are essential. Your body needs time to recover and adapt. For the first two months, running three times a week is enough.
- Ignoring pain: There is a difference between effort and pain. If you feel sharp or persistent pain, stop running and rest.
- Skipping warm-ups: A few minutes of preparation can prevent weeks of discomfort. Do not skip your warm-up.
- Comparing yourself to others: Your progress is your own. Avoid measuring your journey against someone else's pace or distance.
How to stay motivated as a beginner
- "I don't have time." You do not need an hour. A 20-minute run can still support your mental health.
- "I'm too unfit." Everybody starts somewhere. The walk-run method is designed for beginners.
- "I feel embarrassed running in public." This fear is more common than you think. If it helps, start with a quieter route or run early in the morning. But remember: most people are too busy with their own lives to notice or judge you.
- "I'm not improving fast enough." Progress is rarely linear. Some runs will feel easier than others. Celebrate small wins and keep going.
- "Running feels boring." Try listening to music, podcasts or audiobooks. Change your route, run with a friend or join a community running group.
When to stop running
Stop running and seek medical advice if you experience:
- Sharp or persistent pain
- Dizziness or fainting
- Chest pain
- Shortness of breath that does not improve when you slow down
Listening to your body is a strength not a weakness.
When to seek mental health support
Running can be a powerful tool for emotional well-being but it is not a substitute for professional mental health care. If you are experiencing persistent sadness, overwhelming anxiety, thoughts of self-harm or any other serious mental health concern, please seek professional support.
Crisis support in Kenya:
- Call 1199 — Kenya Red Cross Mental Health Hotline
- Call 0722 178 177 — Befrienders Kenya Crisis Support
Reaching out for help is a sign of courage.
This article is for informational and educational purposes only and does not constitute medical or psychiatric advice. Before beginning any new exercise programme, consult a healthcare professional, especially if you have pre-existing health conditions. If you or someone you know is in crisis, please contact a licensed mental health professional or emergency services immediately.