PT Matt Surridge has over 10 years’ experience in the fitness industry and a background in sport and exercise science, Matt is committed to helping others achieve a balanced, healthy lifestyle. Providing support on exercise and nutrition, ensuring members have the tools needed to reach their goals, while offering practical advice and encouragement every step of the way.
Every spring, running seems to take centre stage. The build-up to the London Marathon fills the news, social media is full of fundraising stories and training updates, and thousands of runners line up to take on the famous 26.2-mile challenge. Even if you’ve never considered yourself a runner, it’s hard not to feel a spark of inspiration.
Events like this have a way of reminding us what’s possible. Watching everyday people push themselves through months of preparation, navigate the physical and mental challenges of race day, and finally cross the finish line is so powerful. That moment – when all the training, early mornings and difficult miles finally come together – is something special.
But here’s the important thing: you don’t need to run a marathon to be part of the spirit of it. For most people, simply building up to jogging comfortably for 20 to 30 minutes is a fantastic place to start.
If the marathon buzz has you thinking about giving running a go, here’s how to do it in a way that’s realistic, enjoyable and sustainable.
Why running has a moment every spring
Big running events tend to have a ripple effect. When people see others achieving something challenging, it often sparks curiosity. You start to wonder what it might feel like to run a little further than usual, or whether you could build the confidence to try it yourself.
The beauty of running is that it’s one of the most accessible forms of exercise there is. You don’t need a team, a specific venue, or complicated equipment. A pair of trainers and a safe route is often enough.
Running can also be surprisingly personal. Some people enjoy the social side – joining a running club or taking part in local events – while others appreciate the quiet time it gives them to clear their head.
Either way, it’s a habit that tends to grow gradually. Very few people go from zero to long-distance running overnight. It starts with a few short efforts, a few walks between runs, allowing you to slowly build confidence along the way.
The benefits go far beyond weight loss
When people talk about running, weight loss is often the first thing they mention. While running certainly burns calories, the real benefits go much deeper.
Regular running can improve heart health by strengthening the cardiovascular system and reducing the risk of heart disease. It also supports bone density, as the gentle impact of running helps keep bones strong.
Just as important are the mental benefits. Many runners find that it helps reduce stress, improve mood and create a valuable sense of headspace during busy weeks. There’s something about getting outside, moving at your own pace and focusing on the rhythm of your steps that can be incredibly grounding.
Over time, running also builds resilience. Some days feel effortless, while others take a bit more determination. Learning to push through those tougher moments – and then realising you’ve done it – can be hugely rewarding.
The run/walk method (and why it works)
One of the biggest misconceptions about running is that you need to run continuously from the moment you start. In reality, this approach often makes the experience harder than it needs to be.
A far more effective strategy is the run/walk method, which alternates short jogging intervals with walking breaks.
This approach gives your body time to adapt to the demands of running while keeping the overall session manageable. Walking breaks allow your breathing and heart rate to return to normal, helping you maintain good form and avoid excessive fatigue.
Even experienced runners use this strategy during longer events to manage their pace and conserve energy. It’s a reminder that walking during a run isn’t a sign of failure – it’s simply a smart way to build endurance.
For beginners, it’s one of the most reliable ways to build confidence without pushing too hard too soon.
A simple 4-week beginner running plan
If you’d like to get started, aim to run two or three times per week. Rest days between runs give your body time to recover and adapt.
Week 1
5-minute brisk walk warm-up
1 minute jogging / 2 minutes walking
Repeat 6-8 times
5-minute walk cool-down
Week 2
5-minute warm-up walk
2 minutes jogging / 2 minutes walking
Repeat 6-7 times
5-minute cool-down
Week 3
5-minute warm-up walk
3 minutes jogging / 2 minutes walking
Repeat 5-6 times
5-minute cool-down
Week 4
5-minute warm-up walk
5 minutes jogging / 2 minutes walking
Repeat 4-5 times
5-minute cool-down
By the end of four weeks, many beginners find they can comfortably jog for 20-30 minutes, either continuously or with occasional walking breaks.
Progress doesn’t have to be perfect. Some runs will feel great, while others might feel harder than expected. That’s completely normal.
Common beginner mistakes
- Starting too fast: Many beginners run harder than necessary. Running at a pace where you can still hold a conversation is a good guideline early on.
- Doing too much too soon: Your muscles and joints need time to adapt to running. Gradually increasing distance or time helps prevent injuries.
- Skipping strength work: Simple leg and core strength exercises can make a big difference in running performance and injury prevention.
- Ignoring recovery: Stretching, mobility work and rest days all play an important role in staying consistent.
What you actually need to get started
Running doesn’t require much equipment, but one thing is worth getting right: a comfortable pair of running shoes.
Shoes specifically designed for running provide cushioning and support that everyday trainers often lack. Aside from that, the essentials are simple:
- Comfortable, breathable clothing
- Layers if the weather is cooler
- A safe route or park nearby
Many runners eventually enjoy tracking their runs with apps or watches, but these aren’t necessary when you’re starting out.
What if running isn’t for you?
While running works brilliantly for many people, it’s not the only path to fitness. If you try it and find it’s not something you enjoy, there are plenty of other options that provide similar benefits, such as:
- Brisk walking
- Cycling
- Swimming
- Strength training
- Hiking
- Group fitness classes
The most important thing is finding a type of movement you enjoy enough to stick with.
A final thought
The excitement around the London Marathon is contagious for a reason. It represents months of preparation, patience and determination coming together in a single moment. Crossing that finish line after all the early mornings, challenging training sessions, and moments of doubt is an experience that stays with you for a long time.
But every one of those runners started in exactly the same place: with a short run that felt a little unfamiliar at first.
If you’ve been thinking about trying running, you don’t need to aim for 26.2 miles. Start with a few minutes of jogging, build gradually, and enjoy the process of getting stronger and more confident each week. You might be surprised how quickly those small steps add up.