BIG Beginner Index

Whether you’ve decided to make a change to your lifestyle, or you’ve just been roped in for a charity race, this index of our best beginner articles is for everyone taking those first running steps.

From can't-fail motivation, to a first 5K or 10K, to choosing the ideal shoe, it's all here to tell you one thing: you can do it!


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Getting Started

You'll learn masses in your first weeks of running, but these introductory articles will help you avoid doing it the hard way...

Start Running Now: Our Get-Going Guide
Anyone can become a runner - never mind the excuses, the weather or the bag of crisps calling your name. Here, a team of experts shows you how.

In The Beginning
Newcomers' tips and lifelong principles - training, nutrition, shoes and injury-beating - in words normal people can understand.

10 Dos and Don'ts
Want a short and sweet guide you can remember? Here are 10 beginner commandments - in a nutshell.

60-Second Guide Index Ten bite-sized articles packed with years of running know-how.

It's Good To Walk
It might sound too good to be true, but this simple training technique can increase your endurance and calorie-burning, decrease injuries and help you to run faster.

Going For Goals
10 first-time running goals - and how to achieve them.

The Total Beginner's Quick Guide To Running
Short answers to eight of the most common beginner questions: How do I get started? Is pain normal? And more...

Easy Does It
Running isn't meant to be completely effortless, but sometimes you do get the feeling that it could be a bit less like hard work. Here are 35 tried and tested ways to make things a little easier.


Simple Schedules

Following a schedule is a great way to know you're on a tried-and-tested route to becoming a runner. Everyone progresses at different speeds, but trust us: you will get there.

Get-Started Schedules
From nought to 30 minutes in eight weeks.

Get-Started Schedules - Midrange
From nought to one hour in eight weeks (best if you have some existing fitness).

5K: Beginner's six-week schedule
This assumes you don't run at all yet. It's designed to get you round comfortably, probably with a few short walk breaks.

5K: Intermediate six-week schedule
For runners who comfortably run 30 minutes four times a week.

Your First 5K (non-subscriber preview)
Get ready to toe the line for a 5K in just five weeks.

10K schedules
Some of our best-ever 10K schedules, tailored to how often you run.


Racing Basics

Once you’ve started running regularly, why not set yourself the challenge of a race? You can browse details of hundreds of races taking place across the UK in our Events section, and enter many of them via our completely secure credit-card system.

Your First Race
How to make your first race a day to remember.

Racing Basics
From finding a race to planning your strategy – told by the people who learnt the hard way.

The Eight Keys To A Great Race
How to make race day go your way – guaranteed.


Moving On Up

If you've been running for a while, these articles will help you focus on specific areas of your running:

Simplify Your Training With These Three Key Sessions
The only three quality sessions you'll ever need, whether you're training for 5K, 10 miles or a marathon.

Pace Key
Learn how to decode your training schedule.

Complete Guide to Heart Rate Training
Learn to train with your heart rate, and it won't just be your pulse that races faster.

Speedwork Rules
10 tips for when you start adding the fast stuff to your training.

Long May You Run
Which single session can set you on the path to greater endurance, muscle strength and cardiovascular fitness – and faster times? The long run.

Everything you need to know about hill training
Hill running is a tough but fantastically effective fitness booster. And you know, it can even be fun...

How To Run At Your Ideal Paces
It’s easy for runners to misjudge their training pace. But with the right guidance, everyone can train more effectively.


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Healthy Balance

Taking up running is a great first step, but make sure you stay healthy and active with these top reads from our nutrition and injury archive.

Nutrition

Nutrition Basics
Is nutrition too complicated? These 10 simple commandments are guaranteed to make you healthier, fitter and faster

Nutrition FAQs
Frequently asked questions about the cocktail of spaghetti and sports drinks that puts the tiger in your tank.

RW's BIG Weight-Loss Index
Your guide to everything on this site for losing a little weight - from our best articles to our finest forum threads.

Injury

Escape from Injury
The basic principles: how to avoid injuries on the run

The Top 10 Routes To Injury
Of course you wouldn't make these classic injury-causing mistakes... but just in case, here they are.


Kit Check

Don't forget to make sure you’ve got the right kit to keep you comfortable while you’re pounding the pavements too.

Top 10 Running Essentials
Make sure you’re properly kitted out with our essential running kit list.

How To Choose The Right Shoe
A beginner's guide to choosing a shoe, with links to stacks of reviews.

Interactive Shoe Finder
Match up your needs and preferences to help find the perfect running shoe for you.

How To Look After Your Kit
Get more mileage from your money with these simple gear dos and don'ts.


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Staying Motivated

The key to a long running career is to make running a regular fixture in your life - here’s our advice on how to make time for your newfound favourite sport.

10 Guaranteed Ways To Burst With Motivation
Ever wondered how some people have a perpetually bright and enthusiastic running career? Here are their secrets...

Running You Ragged
Running is the best stress-reliever around - but it's sometimes easy to forget that. Here's how to stop your favourite sport becoming a stress in itself.

Time And Motion
In the real world, running often has to be slotted in among all your other responsibilities. Here's how to manage your life, so that "No time" is no excuse.

Balancing Acts
Is running overwhelming your life? Is life overwhelming your running? Here's how to bring balance into your routine to stay healthy and happy.

How To Make The Most Of 45 Minutes
Think you can't pack an effective training session into 45 minutes? Think again: these routines are guaranteed to produce results for every type of runner.


Real Runners, Real Conversations

Enjoy the expertise and enthusiasm of more than 450,000 runners of all shapes, sizes and speeds! Our busy, friendly forum welcomes any questions or comments, and there's even a dedicated beginner section.

Plus don't forget to check our BIG Reader to Reader Index too - it's packed with top reader answers to your most common running-related questions.