Have you recently taken up running? You’re not alone. From new run clubs popping up on every corner to the huge ‘Runtok’ community on social media, you don’t have to look far to find someone with a newfound love for running. And with a record number of people signing up for the London Marathon 2025 ballot, it’s clear that running is having a moment.
However, with the surge in popularity comes a flood of advice, which can be overwhelming for beginners. To help navigate this sea of information, Fit&Well spoke with Lillie Bleasdale, founder and head coach at PASSA, to find out what new runners should focus on first.
1. Start slow and steady
Slow and steady wins the race; it’s a cliché for a reason. And it’s no different when it comes to running, says Bleasdale. “It’s easy to jump from zero to 100 but the repercussions of doing so will soon become apparent. Make sure to build things up steadily and allow plenty of time for the body to recover along the way.”
To help you avoid injury, Bleasdale recommends not increasing your weekly distance by more than 10% each week. And while speed work is useful in the long term, as a beginner you should prioritize increasing distance at an easy pace first. “You don’t want to overwhelm the body with too much change at once,” she explains.
2. Invest in the essentials
Running is a wonderfully affordable activity to get involved in. You don’t need lots of fancy gear or equipment to get going. But to avoid any niggles, injuries or discomfort it IS important to buy a few essentials, Bleasdale says.
“Making sure you have a decent pair of trainers that suit your gait and running style is really important. Invest the time in heading to your local running shop to get them to check things out.”
And for females, she says, it’s important to make sure you have a supportive and well-fitting sports bra.
Maintain a regular routine
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