How to start running: 11 expert tips on training for races and marathons as you plan and prepare for your first big run

Whether you’re aiming for a 5K, 10K, half-marathon or marathon, these expert training tips on how to start running will help you effectively and safely prepare

Give yourself adequate time to train, add in cross-training and strength training, choose the correct running shoes, and always listen to your body

Reading Time:3 minutes

How you start running will determine how successfully you train for and complete races. You can complete 5K or 10K training in a few months, while training for a marathon can take up to a year. Photo: Shutterstock

Published: 4:15am, 30 Mar 2023Updated: 5:35am, 30 Mar 2023

You’ve thought about it for years. You’ve dreamed of crossing the finish line. It’s on your bucket list. You’ve registered for a long-distance race like a 5K, 10K, half-marathon or marathon. So now’s the time to plan and prepare for your big day.

This critical process will be shaped by your experience and fitness level. First, get real and be honest with yourself. It can take eight to 12 months to go from the couch to a full marathon – 42.2 kilometres (26.2 miles).

For some people, it may be a better choice and more realistic goal to plan for a shorter race, like a 5K or half-marathon.

For first-time runners or those looking to restart after taking time off, keep the following tips in mind from Troy Hoehn, a licensed athletic trainer in orthopaedics and sports medicine, and Peter Johnson, a physical therapist – both specialists in the Mayo Clinic Health System in the US – as you plan and prepare for your first big run.

1. Assess your fitness level

If you’re just starting a running programme, you should meet with your doctor and other healthcare professionals, such as a physical therapist or athletic trainer.