This weekend, the North East is once again gearing up for one of the biggest events in the sporting calendar.
The AJ Bell Great North Run will see 63,000 runners take on the 13.1-mile route from Newcastle to South Shields, with thousands more taking part in the Great North 5K and Junior & Mini events.
For many people, watching the runners cross the Tyne Bridge, make their way towards the coast and eventually reach the famous South Shields finish line can be incredibly motivating. It can also leave you thinking: Could I do that?
The answer is probably yes — but you don’t need to start by running 13.1 miles.
If you spend most of your working day sitting at a desk, driving, working from home or generally leading a relatively sedentary lifestyle, running can be a fantastic way to introduce more movement into your week. However, the key to making it sustainable is starting at the right level and progressing gradually.
You don’t need to be “a runner”
One of the biggest barriers to getting started is the belief that running is something you are either naturally good at or you’re not.
It isn’t.
Running is a skill and a physical activity that your body can adapt to. If you currently do very little exercise, your first run might feel difficult. You might become out of breath quickly, your legs may feel heavy and you may wonder how anyone could possibly enjoy running.
That’s completely normal.
Your starting point doesn’t need to be impressive. In fact, trying to do too much too soon is one of the easiest ways to turn a positive lifestyle change into an injury.
Instead, think about your first few weeks as an opportunity to teach your body how to run.
Start with walking
If you are particularly sedentary, there is nothing wrong with starting with walking.
Increasing your daily walking is an excellent way to improve your general activity levels while allowing your body to gradually become accustomed to moving more.
Try adding a 20–30 minute walk into your day. This could be before work, during your lunch break or after finishing for the day.
Once this becomes comfortable, introduce short periods of jogging.
For example:
Walk for 5 minutes → jog for 1 minute → walk for 2 minutes.
Repeat this several times before finishing with another five-minute walk.
The following week, you might increase the jogging intervals slightly.
This approach gives your cardiovascular system, muscles, tendons and joints time to adapt.
Don’t worry about your pace
When people start running, there is often an immediate focus on pace.
How fast am I?
How far did I run?
What was my kilometre time?
For a beginner, these numbers aren’t particularly important.
Your priority should be developing the ability to run consistently without feeling completely exhausted afterwards.
A useful guide is the talk test. If you can hold a conversation while running, you’re likely working at a relatively manageable intensity. If you are struggling to say more than a few words because you are desperately trying to catch your breath, you are probably running too hard.
Slow down.
There is absolutely no shame in running slowly. In fact, deliberately running at a slower pace can be one of the best ways to build your aerobic fitness and allow you to accumulate more running time.
Progress gradually
Your body needs time to adapt to running.
Your cardiovascular system can sometimes improve relatively quickly, which can create a problem. You may feel fitter after a couple of weeks and decide that you are ready to dramatically increase your distance.
Your muscles, tendons, bones and connective tissues may not have adapted at the same rate.
This is where problems can occur.
Instead of increasing everything at once, make small changes.
You could increase the amount of running within your sessions, reduce the walking breaks or gradually increase the total duration of the session.
You don’t need to make every run longer than the previous one.
In fact, having easier sessions and rest days is an important part of progressing.
Two or three runs a week is enough
You don’t need to run every day.
For someone who is currently sedentary, two or three running sessions per week can be more than enough to make meaningful progress.
For example:
Monday: 25-minute walk/run
Wednesday: 25-minute walk/run
Saturday: 30-minute walk/run
The rest of your week can include normal daily activity, walking and perhaps some strength training.
This gives your body time to recover between sessions while still providing a consistent stimulus.
Consistency is much more important than trying to cram five or six sessions into one week and then doing nothing for the next two.
Strength training can help
Running isn’t just about cardiovascular fitness.
Your muscles and connective tissues need to tolerate repeated loading every time your foot hits the ground. Strength training can therefore be a valuable addition to a beginner’s running programme.
You don’t need an elaborate gym programme.
Exercises such as squats, split squats, calf raises, glute bridges and simple single-leg exercises can provide a useful foundation.
Aim for one or two short strength sessions each week alongside your running.
This can be particularly useful if you have spent years being relatively inactive.
Don’t ignore recovery
One of the biggest mistakes beginners make is assuming that more exercise is always better.
It isn’t.
Training creates a stimulus. Recovery allows your body to adapt to that stimulus.
Sleep, nutrition, rest days and managing your overall workload are all part of the process.
If you have suddenly gone from very little activity to running three times a week, don’t be surprised if your legs feel tired.
Some general muscle soreness is normal when introducing a new activity. However, persistent or worsening pain, significant swelling, altered movement or pain that continues to interfere with everyday activities shouldn’t simply be ignored.
If something doesn’t feel right, reduce the load and seek appropriate advice.
Make running fit around your life
One of the best ways to make running sustainable is to avoid treating it as something that requires a complete lifestyle overhaul.
You don’t need to become obsessed with running shoes, training plans, GPS watches and race times.
Start by finding opportunities that fit into your existing routine.
Could you run before work?
Could you use part of your lunch break?
Could you finish work and go straight out before settling down for the evening?
Could you run with a friend?
Making exercise convenient removes one of the biggest barriers to consistency.
For people who work at a desk, running can also provide a valuable break from prolonged sitting.
Rather than seeing your exercise as another task on your to-do list, think of it as an opportunity to step away from your screen, get outside and move.
Set a realistic goal
Having something to work towards can be incredibly motivating.
That doesn’t necessarily mean signing up for a half marathon.
Your first goal could simply be:
“I want to run for 20 minutes without stopping.”
Then perhaps:
“I want to complete 5K.”
Once you’ve achieved that, you can decide whether you want to go further.
There are plenty of beginner-friendly running programmes available, and the popular couch-to-5K approach provides a structured way of progressing from walking to running.
The important thing is that your goal should motivate you rather than intimidate you.
Running is for everyone
Events such as the Great North Run can sometimes make running look like an activity reserved for incredibly fit people.
Look beyond the elite athletes and you’ll see something very different.
You’ll see people of all ages and abilities, running for charities, running with friends, running to improve their health and simply running because they enjoy it.
The Great North Run itself celebrates runners of all abilities, with this year’s event marking 45 years of bringing people together across the North East.
You don’t have to be capable of running 13.1 miles today.
You don’t even have to be capable of running one mile.
You just need to start somewhere.
For someone who currently spends most of their working day sitting down, the first step might simply be getting outside for a walk.
Then perhaps adding a minute of jogging.
Then two minutes.
Eventually, you might find yourself running for 20 or 30 minutes without thinking twice about it.
And perhaps, one day, you’ll find yourself standing on the start line of a race, wondering how you ever thought running wasn’t for you.
Start small. Build gradually. Be consistent. And most importantly, enjoy the process.