Summer is here, and with it we have a little extra motivation to get outside and be more active. The days are longer and the weather is hopefully looking more summer-like where you are. We can leave the netflix bingeing and hibernating to winter. It is the perfect time to spend more time outdoors.
Maybe you have been thinking about starting running for a while, but you keep finding reasons to put it off. You tell yourself you do not have enough time, the weather is not right, you are too tired, or you will start when life calms down a bit. The problem is that there will always be something that makes starting feel difficult.
But there really is no point waiting for the perfect time as it does not exist. There will always be something that makes starting more difficult. However, Summer tends to give you a little more space. Maybe you have kids and your daily grind of getting them off to school, homework and all the taxiing to extra curricular activities gets a well deserved break. Or maybe the longer evenings just make it feel that you have more time in your day.
The hardest part is making the decision to start and that first step out the door. Once you have done that, things tend to fall into place more easily.
A Couch to 5K using our walk-run plan is the ideal way to start running. If you just launch into running straight away you will find it just too much and inevitably give up before you have really gotten going. The walk-run plan allows you to adapt, body and mind to running in a way that helps you believe that you can and will run 5K by the end of the program.
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What You Need to Get Started With Our 6 Week Walk-Run Plan
One of the best things about starting running is that you do not need a lot to begin. You do not need a gym membership, expensive equipment, or the latest running gadgets. All you need is a little time, a place to train, some basic gear, and the commitment to show up each week.
Time: Set aside 3 hours per week
The biggest investment you need to make is your time. A beginner walk-run plan works best when you can dedicate around three hours each week to training.
Start by finding three slots in your week that work for you and put them into your calendar. Treat these sessions like any other important commitment. Let your family or friends know that this is your dedicated training time so they can support you, and you might even inspire them to join you.
A place to train: Keep it simple and safe
You do not need a special running track or a fancy location to begin. Your training can start right from your front door, at a local park, on a quiet road, or along a nearby green space or forest trail.
When choosing your route, look for somewhere that feels comfortable and safe. As a beginner, you want to focus on building confidence and enjoying the process, so try to avoid routes with too many hills, heavy traffic, or areas where you do not feel relaxed.
A flat, familiar route is often the best place to start because it allows you to focus on your effort, breathing, and building consistency.
Gear: Start with the basics
You do not need to spend a fortune to start running. Basic, comfortable gear is all you need to get started.
The most important item is a good pair of running shoes. Your shoes do not need to be the most expensive option available; they need to feel comfortable, fit well, and provide the support your feet need. Avoid choosing memory foam shoes as these do not always provide the support and stability you need when running.
Along with your shoes, a few other essentials include:
- A moisture-wicking T-shirt to help keep you comfortable as you sweat
- Running shorts, leggings, or comfortable workout bottoms
- A supportive sports bra, very important for female runners to feel comfortable and confident while training
- Your phone to track your walk-run intervals and measure your distance. If you have a watch, great but a phone will get you started.
Summer extras to make running more enjoyable
Since you are starting during the summer months, a few extra items can make your training more comfortable depending on your weather conditions. A lightweight hat, such as a baseball cap, can help keep the sun out of your eyes and provide some protection from unexpected rain. Lightweight layers can also be useful if the weather changes, especially for early mornings or cooler evenings. The goal is to make getting outside as easy and enjoyable as possible.
Remember, starting running is not about having everything perfectly prepared. It is about just getting started with what you have, creating a routine, and building from there. Your first 5K journey starts with simply showing up.
Off on a Trip - No Problem
Off on a trip? Pack your running gear. Running is a great way to explore a new area, discover places you might not otherwise see, and keep up with your running training. You may even have more time on your hands to fit your training in. A session in the morning will set you up for the day before you head out for your adventures.
Remember that if you are running in hotter weather than you are accustomed to it will undoubtably feel harder. Your body has to work harder to regulate your temperature, so do not expect the same pace or effort that you might achieve in cooler weather. Focus on enjoying the run, keeping your effort comfortable, and listening to your body.
During warmer months, try to plan your runs for early morning or later in the evening when temperatures are lower and the sun is not as strong. Morning runs can be a fantastic habit to build because they give you a sense of achievement before the day even begins and can set a positive tone for everything that follows.
Nutrition and Hydration Advice for New Runners
When you start running, paying attention to what you eat and drink can make a big difference to how each session goes. You don’t need a complicated nutrition plan for a beginner 5K, but a few simple habits can help you feel more comfortable and energized.
Try to avoid running straight after a heavy meal because your body is still working to digest your food, which can leave you feeling uncomfortable, sluggish, or even cause stomach issues while running. Give yourself time to digest, especially after larger meals, and choose lighter snacks if you need some fuel before your session, such as a banana, toast, or a small snack that you know works well for you.
Hydration is especially important when running during the summer months. Make sure you drink water regularly throughout the day rather than only drinking when you are about to run. For shorter beginner sessions, you usually do not need to carry water with you, but if you are running in hot weather or sweating heavily, plan ahead and make sure you have access to fluids.
After your run, focus on rehydrating and giving your body the nutrients it needs to recover. A balanced meal or snack that includes protein and carbohydrates can help your muscles repair and prepare you for your next training session.
The Right Mindset Will Keep You Going
Starting something new is exciting, but it is important to remember that every run will not feel amazing. Some days you will feel strong and full of energy, while other days the run may feel harder than expected. That is completely normal and part of the process.
Your mindset can make a huge difference when you are building a new running habit. Focus on progress rather than perfection and remind yourself that every session you complete is a step forward. Positive thinking and simple mantras can help you push through the tougher moments. Phrases like “one step at a time,” “I am getting stronger,” or “I can do hard things” can give you the encouragement you need to keep moving.
Do not let one difficult run convince you that you cannot do it. Everyone has challenging days. Trust the process, follow the plan and build your fitness and confidence one session at a time. Focus on what you have to do each session, forget about the bigger picture for now. Don’t let the inner critique take over, quieten it with positive thoughts, ‘I can and I will do this’.
Start Your Running Journey With the ARC Couch to 5K Walk-Run Plan
If you are ready to take that first step, the ARC Couch to 5K program is a great place to begin. This free program has been tried and tested by many beginner runners who started exactly where you are now, with the goal of building confidence, improving fitness, and completing their first 5K.
What begins as a simple walk-run plan can become so much more than just exercise. Along the way, you can meet new people, become part of a supportive running community, and discover a confidence in yourself that extends beyond running.
You do not need to consider yourself a runner before you start. You do not need to be a certain age, size or fitness, you just need the willingness to take that first step. The ARC Couch to 5K program will help you build gradually, celebrate your progress, and give you the foundation to enjoy running for years to come.
We look forward to helping you get started.
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We also have a few running books to help you on your way too:
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