RUNNING FOR ABSOLUTE BEGINNERS! How to start running in 2024 with these 5 simple steps!

This one's for all the new runners out there starting their running journey this year! These are my best tips to help you hit the ground running (literally) so you can learn to enjoy your running and make it stick for the months and years to come! Follow along today and subscribe for more tips!
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Links from the video
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Chapters
0:00 Intro
0:53 Basic kit you'll need
3:53 Get a training plan
5:53 How to track your progress
6:42 Learn HOW to run
7:23 Learn how to run SLOW
Ways to help
Join the KZbin Channel / @benparkes

[@shonidoyle1059]

Just decided today I want to challenge myself to start running. It would be a massive achievement to me. I've always been the one on the side lines over weight or driving and seeing people jog and always been in awe. Because I'm more the type to be out of breath walking up the stairs! So to be able to one day work myself up to being able to run would be amazing! I've so far lost a few stone and would like to run to help along with that too. But mainly for the health and challenge 💪 good luck to anyone else who is currently a sloth like me but wants to change lol Update- Update if anyone cares haha - just did my first 5k run with my dad yesterday and it was amazing. I did it in 36 mins which for my first ever one I am fine with that! If anyone is thinking of running you won't regret it. It's now part of my life and improved my life so so much!

[@rar20111]

Congratulations. I am starting too. Always have been into weight lifting and calisthenics and now it's time for me to challenge myself in a different way. You can do this. Just remember to ask yourself when you are winded and feeling weak, " can I go another step?" Seems like when I do that, I always can and do. It is a slow progression. That's ok, progression means progress.

[@tauruslaurus]

How’s it going? I’m a beginner too. I’ve done Parkrun a few times but can’t run the whole thing.

[@BeesWaxMinder]

Just off out to ParkRun -my 5th… let us know how YOU get on👍

[@gurney4347]

NEVER GIVE UP DATTEBAYO

[@motherclucker1235]

Are you still running

[@malsbals]

I started running last summer when a friend convinced me to sign up for a burro race (I live in Colorado). I only had 5 weeks to prepare for a 7 mile race in the mountains and I came in dead last (I won’t the Last Ass award 😅), but I’ve continued to run and am preparing for my first 10k later this month! My goal is to run that burro race again this summer and not come in last 😂

[@bryanfoley71]

When you accomplish that amazing goal please congratulate the person that comes in last....will mean the world to them!

[@SincerelyxYours]

💀 I’m sorry but that was funny. But that’s awesome. I want to start running. It seems like you’ve made progress if your prepping for a 10k now!

[@malsbals]

@@SincerelyxYours yes! I’ve been running for 8 months now and just finished my second 10k!

[@oyuyuy]

7 miles is more than 10k... 🤔

[@S_V_C]

​@oyuyuy yeah I'm doing a 10k next month, it's just over 6 mile

[@garthly]

I would never have got into running without the nhs c25k plan - being in my 60s when starting out. I used to find it hard to run for one minute!

[@alexm1841]

Great suggestions! I was a beginner a year and change ago and I went from not even being able to run a mile without stopping to finishing my first marathon in 4:10 by following tips you’ve highlighted here! Im logging 40 miles per week now (injury free) and I’m able to run 3 hour long runs, without stopping, at a 8:30/mile pace (as compared to my 9:35 marathon pace 7 months ago). On schedule to finish marathon #2 in 3:30-3:45 🙏🏼 thank you for your experience and advice!

[@fpupesh]

goals for 2023 - run 5k without walking. run 5k in 30 mins, run 5k in 25 mins, run 5k in 20 mins

[@RunningMan1414]

That seems too ambitious. Scrap the 5km in 20 mins, and go for an under 60 min 10k before the 25 min 5k

[@fpupesh]

@@RunningMan1414 that's a stretched goal :)

[@leftfish7686]

I was in your exact situation 9 months ago. I’m now at a 20:48 PB but I’ve learnt to just slow down and enjoy running and don’t often try for 5k times

[@liamon1padyt789]

That is too ambitious. If you can’t run a 5km without walking then your goal should be to break 30 minutes. Scrap the sub 20 min 5k

[@mundane4082]

My goals are very similar. 1 mile in 7 minutes, mile in half in 13, 3 miles in 28, and 6 miles in under an hour. And improve from there. I just started 3 weeks ago running 3x a week. When I first started i ran 1 mile in 15 minutes. And now I’m at 11! I’m slowly improving.

[@James-mx9wy]

I started running last week, I did 1.5km and had to stop, today I completed 9.5km in 55 minutes with only a 2 minute rest in between which is crazy I don’t even know how I did it but I was barely out of breath the whole time and felt I could do more once I stopped. I think running slowly as a beginner is key, I did a very slow jog and it felt great

[@jackobite1000]

in a week you went from barely running 1.5km to a sub hour 10k essentially...something doesnt add up haha

[@Umarkhan-9280]

Hard to believe that lol

[@ugmike]

I started running again in June 2022 as part of my weight loss plan. I’m now at my target weight, having lost 22kg (48lbs). The big things for me were (1) running slow, I’m 50 so keeping my heart rate below 130, and (2) keeping my cadence high to help me run with better form. I had an Apple Watch that I used at first and realised soon that my cadence was far too low (low 150s). I used a metronome app to bring it up and now run at about 185. I’ve now got a Garmin 955 that I now use to monitor both cadence and heart rate as I run, though I do faster runs as well now, with 60-70k in a typical week. Target this year is a 1:45 half marathon, with a stretch target of 1:40. For the first time in my life I look forward to my daily run!

[@peterwoodford2376]

Started with C25k in lockdown aged 67!. Brilliant! Still consider myself as a beginner. Running slow is great advice as I'm now doing that after a calf injury 🙄😊👍. Great channel Ben!

[@GoingNowhere531]

When I was younger I used to run all the time. I even did marathons. Now I haven’t ran in six years and I need to get back on track, I’ve gained weight and I’m unhealthy. My goal is too run 5k without stopping. And run more than 9hours a week.

[@hopoutside]

I started a weight loss journey after being bed-ridden for two years. Over the past five months, i’m up to three days/wk at the gym (weight training). Three weeks ago I started walking running and i’m up to 10 miles/wk, able to jog non-stop for 25 min. I’m so excited i don’t know what my goals are yet. I’m just grateful to be able to move again after illness.

[@danbanks9325]

Goal is to get back running. Problems with a cough and restricted breathing has stopped me for last 6/7 months so hoping to be back and running soon. Looking to get first marathon done this year 😊 keep up the great work and great to see you back 👍

[@Fraser365]

Got my first marathon in May and have already downloaded your plan to follow, hoping it goes well as signed up for another in July. Depending how they go might sign up for a 50K ultra at the end of the year. Really enjoying your videos. Got some of your kit for Christmas and it has been great!!

[@thedonbishop55]

I just came across this by chance. I love your energy and enthusiasm. You sir have earned a new subscriber. 🙂

[@afewmominutes]

Great tips, including running slow! Going too hard on every run and burning out will take the enjoyment right of it, well done. All the best in 2023!

[@compromisedcookie3646]

The Lakeland 50 is probably the biggest goal for me this year. Your videos have definitely given me some good tips for running in general!

[@steveflewitt2613]

I started running September last year and my main goal this year is to improve my stamina and also run in the great north run. I did a half marathon in December and did a 1 hour 55 and I would love to do a bit better in the great north run.

[@Keluio]

My goals to really get into running! I’ve always loved running.

[@fachririzkysitompul779]

Good content and keep it until next many years😁 Happy New Year🥳

[@severiner7168]

Happy New Year! This is a great video, giving all the good tips for starting. Build a routine and enjoy ⭐

[@ludovicpiejos4379]

Such a great video and good for motivation and running goals for this year.

[@mydaddonohoe2947]

I love your attitude towards life. I ran my 1st marathon last week, best experience of my running life.

[@jh230377]

Happy New Year Ben, got your intermediate 10k plan and is working well. Looking forward my first race in 4 years since becoming a dad. 👍

[@cicckany8540]

I like swimming and road cycling, and triathlon looked attractive, but I didn't like running, so last October I started to run to get used to it. After a month I started to love it. Now my goal for this year is a local half-marathon and a short distance triathlon. Both would be first times for me.

[@kandy1539]

Thank-you so much for this video and Happy New Year to you too! ❤ My goal is to loose weight and improve my relationship with myself!

[@chorleyrunner]

I started running via a C25K at the age of 58. Currently training for my 2nd London Marathon. :)

[@jrhzxx]

Hey Ben Parkes! Thank you for your videos. I started running a week ago, and I feel great. Your tips and videos are making me love running even more. I'm challenging myself to commit to running and hopefully join marathons soon. I'll be watching more of your videos to learn more. Thanks again!

[@edwardgo4070]

Running is my hatest exercise to do. But miraculously, i started running last week and im loving it now. Been watching your videos and looking for tips for beginners. And i came up with this video and i just downloaded your free training plan for beginners. Looking forward to it and hopefully i can one day join in a full marathon. Thank you for this and more power!😁

[@simonbooth2163]

Well done Ben . Your video’s really are inspiring. I have just had my 63rd birthday in September and I started running when I was about 15 or 16 . And have loved it ever since . But since watching you on you tube I have picked up a lot of great training tips , from training sessions to runnings. Shoes. And over these past 9 months or so my running has improved so much . So thanks again Ben and will definitely continue to watch your videos.

[@eddiegaul1903]

Definitely appropriate shoes are key and taking it slowly. I started out with cross trainers, which worked out okay until I got to running about 10 miles a week. Then they didn't work out. You don't need to buy super expensive shoes like you mentioned, but you should get dedicated running shoes. Also keep the number of days you run in a given week pretty modest. It takes a while for all the muscles to build up to support running multiple times a week. As always great tips Ben. I wish I had had KZbin when I first started running. I learned through trial and error and Runners World Magazine.

[@jsalgadoluz]

I saw this video almost one year ago, and since than a never stop running! What a beautiful sport. Cheers from brazil!🇧🇷

[@carolinelegas9127]

I just started running this Monday. My goal is to run a 5k run with my friend this year. And to run a 10k next year. :)

[@aaron__gk]

Goal is to complete my first marathon in Belfast in the end of April. I’ve only ever really run as “fitness” for other sports so it always hurt and I never particularly enjoyed it. I started trying to get out more running for the sake of running and slowing it down a few months ago using HR zones. I’ll be happy to finish in any time (now a couple of weeks into your beginner marathon plan, thank you). An ambitious goal would be the sub 4 hour mark. If it goes ok I feel like I could be tempted to then try and train to go quicker in a subsequent marathon. But maybe I’ll be one and done. No idea yet!

[@Fnx9955]

High quality and very helpful video ❤ Thank you!😊 new subscriber

[@BenParkes]

Welcome!

[@user-qg4fx7tw3g]

i never liked running but i decided to start doing it thanks for the advices, Ben

[@alfdickinson1971]

2023 Goals; London marathon sub 4h A-Z of Parkruns A sub 20min 5k Chicago Marathon And happy days/Boomshanka

[@rubarb1275]

Great video as always! I would like to personally recommend the Ben Parkes running tops, I really like the design, the fit is excellent and they are a bit longer than my other running T-shirts so they don’t ride up when running. 👍

[@chrisshaw2810]

You didn't mention warming up/down, and new runners mustn't get freaked out by your Strava numbers (😅), but you always make so much sense. Many thanks for what you do.

[@alexm1841]

Yup! My first mile I’m doing walking/jogging drills - high knees, butt kickers, ankle pops, and many others. Then leg swings all before starting to officially run. Only takes 15 minutes but help so much

[@TerryG_Running]

I am new to running and have decided at 56 i need to get fit again, i really like the website and will be taking your advice to get some good running shoes. I have set myself a goal of being able to do a 10k race and i am looking forward to loosing weight and getting fitter. i am so glad i found this page which is now bookmarked 🙂

[@thomaswoolliscroft2528]

Manchester in April. First marathon following your plan Ben. Fingers crossed

[@Sinker_]

I'm going on my first run this week even though I have massive anxiety of the outdoors, thank you so much for this video!

[@meemoo7]

how did it go?

[@Sinker_]

@@meemoo7 It's going well, I'm going more often now too, today almost even did a 5km

[@miguelcarabajal603]

Thank you bro I’m starting tomorrow to really better my self, you can’t care what people think and that’s exactly what I’m finna do

[@miguelcarabajal603]

What time do you usually start running if you don’t mind me asking

[@b_alexis0945]

@@miguelcarabajal603 Ik you didn’t ask me but I usually love starting my run usually at 6 Am just to catch a glimpse of the sunrise

[@anothercaseoftheruns]

Great tips @benparkes I'm currently training for a half marathon in April then hopefully a marathon in September in Sydney 👍

[@jeanines_channel3246]

I have my first HM in June, so I am working on decent pacing.

[@Hiltonic]

I’m not great at following plans but have found your advanced plan great…. Easy to follow, well structured and a good variety in there. 👍🏻 Hopefully will get me under my 3:13 PB in Seville 💪🏻

[@OlaJasmineAlep]

Thanks … I Hope to enjoy run with my kids .. I will let you know our progress by the end of this year ❤❤❤❤

[@SOCIALSPINNER]

First time comment. First video watched mate. Im new to running. 3 weeks in. Just signed up to a half Mara end of April. I'm a cyclist and wanted to give something different a crack. Just started a 12 week program I found online. Ordered some Nike Invincible run 2s and pumped to get into it. I'm aiming for sub 1hr 45min. Ill be staying tuned mate. Look forward to the videos. 🤘

[@emmygraphicss]

Learn from me! Good shoes are so important! I started running a month ago and I started to struggle with inner knee pain. Once I got good shoes it stopped. 😅

[@lukagoshi]

Little sneak just changed the year :D

[@user-ey7tt2wc4z]

I used to run a lot as a teen. I am 30 now and not in good shape but I have decided to start running in 2 days. Thanks for the tips brother

[@matta6817]

Started running 2 weeks ago, picked a 5k training plan and got out of the door. I will reward myself with nice watch when i complete my first 5k

[@rbhnesrine]

Hello. Thank you for these advices ! ... im new at this and im planing to start running and u really motivated me to start after i hesitated. I want to ask a question ...ere we gonna eat before running or after ? .. thank you again.

[@nicolewhitmore]

I’m starting my running journey tomorrow. Super excited 😊

[@BenParkes]

You got this!

[@nicolewhitmore]

@@BenParkes Thank you ❤️

[@Lana-ou8vu]

My goal this year is to run my first half marathon barefoot. I am running with Vibram for 3 years now and it changed a lot for me. 😊

[@Bryan_Matlock]

There's reasons why people wear shoes. You are forgetting glass, nail's, and rock's.

[@toxicspoder]

@@Bryan_Matlock if you keep your eyes open and have tough feet (from wearing vibram or other minimalist shoes) then you should be okay. Shoes are great for safety, but try going without them and you’d be surprised how many muscles are in the feet that we don’t even feel. I bought some minimalist shoes and my feet are stronger and my balance is better 🤘🏻😤

[@annmcmurray3734]

Hi I have just completed c25k and have run a couple of Parkruns , which I love doing! My 5k times vary between 32.02 and 33.34 depending on the course and conditions My goal for 2024 are 10ks . I’d love to do a sub 1hr 10k in 2024 Love your beginner tips. Thank you

[@DanielGTaylor]

You asked for our running goal. Mine is to run the 2XU Wellness Run on 3 Dec 2023. I'm into week 5 of a Couch to 5 K plan.

[@katrineelandsen6709]

My main goal is a half maraton in september. But hope to runn the 10k in the midnight sun maraton in june

[@paulalomax3136]

New walker wanna-be runner finished my first 5k on November 23rd. My goal is to complete 3-5k's in 2024. My running posture is the big deal for me and running heal-toe has done a number to my knees. I want to be able to complete a mile non-stop and not be totally shattered ;) Ben, your video was very informative :)

[@ebt12]

I have a few goals. First is to get back in the good shape I once was until responsibilities got me away from it. I look in the mirror or see photos of myself and say that is not acceptable. Looking at old photos reminds me I did it once before, and I can do it again. I don't have time to get to the gym because of scheduling conflicts. Running is something I can do any time. Getting back into good shape leads to the next goal: fitting back into two kilts I have. My friends, family, and I love to go to renaissance festivals, and I want to have a great variety of garb, and losing the weight I have gained will help with that. A long term goal: I have always wanted to run a marathon. Each year I watch the Pittsburgh marathon, and tell myself one day I will be one of the runners.

[@gwilymeades]

At what point do I get the short-shorts?

[@ChrisCheeseBrown]

Got into the London marathon. Just finished first week of couch to 5k. The I will have 31 weeks to the big day to ramp up the milage.

[@waluigihentailover6926]

Yesterday, and the day before that, and the day before that, and so on, I suddenly realized that if I don’t have the energy to do calisthenics everyday, I surely can run everyday. Ever watched that “run until you can’t run anymore” video? Man’s lungs gotta be swoll.

[@MikeWarner75]

I did my first run 2 years ago and did everything wrong. I bought running shoes online and went out and just ran until I couldn’t anymore. The shoes were so uncomfortable and I was so sore for 5 days afterwards! I didn’t try again. I’m just about attempt running again, but this time I’ve watched videos like this and will be using Couch to 5k on my Apple Watch. I also got my run analysed at a local running shop and ended up with some Asics Kayanos. I’ve bought all the other kit (all the gear no idea) and plan to start on Monday. Fingers crossed.

[@JasmineSwann]

Is there an app that works well with the training plan, such as one where I can set a series of stopwatch times?

[@petermyerscough5211]

Have you seen the heavily discounted Saucony shoes on M&M direct?

[@hannah_wilkinson]

Wanted to give myself the goal of completing a half marathon this year!!

[@gazest84]

To get good at running... Follow the advice and just keep going, keep it slow at 1st and stay consistent, always warm up and do strengthening exercises relevant to running. It took me 4 months and now I run 5k 3 times a week slow and fast pace depending how I feel however I always complete the distance or go over.

[@BCR.productions]

im starting to run because im a boxer, i have ran before a few times but always just end up quitting for weeks then trying again.

[@abdon3000]

Nhs 5 k plan can be found outside UK? Because is not in app’s for my iPhone in Colombia nor the US shop?

[@lisaulrich8549]

Goal is a tri May 21st. RUN 3.8 mile, kayak, and bike. So the goal is to not get injured

[@blackwatchlion]

Great content as always. Some very excellent tips. Much appreciated! Have a fantastic 2023!

[@chrissysimpson403]

I walk every day between 3/5 miles with my dog often stick a cycle in there too every couple of days or so..i want to add running into my walking when I'm out with my dog mix it up a little.. I'm 59 this month so steady as she blows run a little walk a little just throughout my walk.. I'm pretty fit ish already from the activity I do already but I'm thinking stronger heading for my 60s and upwards.. So that's my goal to become strong as I get older..

[@ChaosMoon]

I’m just starting running just bought the on cloud cloud monster absolutely fantastic footwear

[@brandzilla9101]

Want to do my first 5k marathon this year

[@BigKeith510]

Hope to run a sub 27 min 5k...

[@jakubkotarski221]

another recommendation if someone want to use smartwatch for running, Huawei watch 3 / 3 pro can be a solutions :) Nice video Ben :D

[@MyScottishAdventures]

Hi Ben. Am absolutely new to running. I do a lot of hiking in Scotland but not running. But stupid me I entered a half marathon this August. Doing it for charity. This week I just tried walk run walk run. But unsuccessful. Any tips on home strength exercises for legs instead of going to the gym? I have asthma too which I carry a inhaler with me every time.

[@kennethmonroe6939]

Where do you buy Reebok shoes in the UK?

[@SuprEmpth]

My goal to just stay consistent. My knees start to hurt so gonna find ways to avoid that

[@stevepeacock5466]

Bought a pair of hoka and they were so narrow! Ordered the wide ones and even they were too narrow! And I don’t even have fat feet

[@ksts_]

My shins and calves feel like they go numb after a while and I have to stop, does anyone have tips for this? I've tried using a foam roller and still hurts

[@parkerbing1]

Have you tried different shoes with different types of support?

[@ksts_]

@@parkerbing1 I recently purchased new balance fresh froam which are quite pricey and still same issue, except this time up the side of my shin goes to a sharp pain and feels bruised

[@danielhastwell7844]

​​@@ksts_ hi pal. I've had very similar issues for a long long time. I've changed my running technique, I was over striding so concentrated on picked my knees up and making sure I didn't land on my heal and tried to relax my upper body. It has really helped me so far, found that my hips were sore for the first month but now I'm pretty much pain free. 👍

[@andrewpepperoni197]

Your body may be not adjusted, have you tried warming up, and training these areas?

[@maristboy25]

I'm a brand new runner and going to enter the local 10km run in September ... see how I go

[@jamesholt3081]

Hope ur doing well. Content seems low at the moment? Any reason? Lpce your videos so want to see more :)

[@ayeshabrown4933]

Hi Ben, do your beginning training plans (specifically the times) factor in times for women?

[@ayeshabrown4933]

I’m only saying because I’m a very active person (played football my whole life) and I ran a 5k today at a pace of 7.50. On the plan the max pace is 7.28. Surely I can’t be that bad haha 😂

[@xtroncool007]

Quick question please I have started running again in the last few weeks I only do 1.25 miles every other day. Building up I’m 50 years old male My right leg calf muscle inside leg does’nt work due to spine nerve damage years ago So i cannot go on tip toes on my right leg. My question is how can i get around this running I have great will to get on but was just wondering if theres anything you could suggest to improve my running technique with this issue of mine. With Thanks

[@greggriffiths9053]

I'm a beginner runner and improving only problem stopping me is it's the middle of summer and just way too hot even though I want to go run it's not a good idea with the heat.

[@FitnessBunny00]

I was trying get beginner guide for running but link doesn’t work 😢

[@forestrunner8782]

Hello I have tried to contact you through your website however have not had much luck getting through to anyone. What is the best way to get in contact?

[@aidentarantur3334]

I just got back into running I’m almost 14 years old I did a ten k when I was eight then just quit but I’m coming back now and my goal is to run a ten K easily then maybe work my way up to a half marathon

[@lotusbrown9413]

My goal is to just pass this running test ( 1 mile in 12 mins) I know this may be easy for some but for me it was difficult. 🤷🏾‍♀️ We all have to start somewhere.

[@RossFinn81]

Never ran before yesterday (am a cyclist) as I have a 10k (tough mudder) in June ... help... lol

[@liamkubilus]

Never ran before but I want to do an ultra-marathon.

[@alanrobinson2229]

I think I've bitten off more than I can chew,getting worried. I turned 60 couple weeks ago, started running 4 months ago and signed up for my first marathon 14th may (Leeds). To make it worse,I fast Ramadan between 22 march to 21 April,so will have to run at night.🤦🤦🤦 Good news is I have run up to 14 miles,but it felt like a real limit last two miles. Do I stand a chance or should I admit it's unrealistic?

[@samirstanton86]

Aim for the sky my friend, the only limit you have is the one you set yourself! Good luck training and running through Ramadan, that’s got to be tough - I know, because my brother does it too!

[@Jaypc06]

How did it go

[@adamtherunner92]

My Goals are; sub 20 5k and a sub 50 10k, and to run a total of 2100k for the year….. ultra coming 2024.

[@i58-Tapes]

I've been trying to get into shape since I've decided after grade school an college I'll join the police force.

[@betonymorrison]

Thanks :) Just started running using an app called Just Run - "coach" tells you when you run and walk. 9 week build up from ZERO to 5k. I have tried many times before and always hurt myself. SO, this time I'm being very aware that this is a long haul and I'll always be changing my goal as I get stronger.

[@planco]

Let myself go a bit in my late 20s. So as 31y/o I just started with running - this year I want to be able to run 5K under 30, then we see... My ultimate goal is to get fit for Red Bull 400 in 2025.

[@yodonuts]

Goal is to do a marathon pushing a pram

[@Bsalty1975]

I'm a beginner runner, but my goal is to participate in a mini marathon next year.

[@ananichi]

Running is so liberating * can run for 2 minutes at a time - maybe 🙁 please tell me it’s possible for me

[@sethmcvicker6365]

Im looking to join the army national gaurd in a year and have to be able to run 2 miles in 19 mins

[@freidatheus9103]

My goal is to run a mile in ten minutes.