From a jog to a marathon: here's how to start running

If you want to take up running again and you’re a little rusty – or you’re lacing up your sneakers for the first time – it can be a challenge to get started. But with the right motivation and a goal broken into achievable milestones, you’ll be pounding the pavement in no time.

To maintain a habit, you need ongoing motivation to keep you accountable. AIA Vitality Ambassador, Ian Jones, says “Start slow and build on it. Don’t go out and try running a marathon in your first week, make it as easy for yourself as you can”

Set your sights on more manageable goals and work through achieving each one along the way. That sense of achievement you’ll get from hitting each one will boost your motivation and keep you going. Work out your ‘why’ and set small goals, small steps really do matter!

Whether you’re aiming for five kilometres, a marathon, or simply just to feel a bit fitter, make the journey as enjoyable as the destination with an upbeat playlist or a training session in a scenic location. 

Warming up is essential. You’ll be using muscles that haven’t been put through their paces for a while, so this will ensure you avoid injury and recover more quickly and easily.

It’s a good idea to invest in quality running shoes so you’re not putting too much pressure on your feet and ankles, too. If you’re an AIA Vitality member, you can access a special 30% discount on all full-priced New Balance products, so you can make sure you have the gear you need. Check your AIA Vitality app to shop the range now.

When you hit the footpath for the first time, set an achievable goal. That might be walking and jogging a one-kilometre route, or doing an extra lap of the oval at your local park. An app like Couch to 5K Run Training can help you reach those incremental targets.

Some researchers have argued that it takes 21 days to form a new habit, but there are variables. If you have a busy week at work or family demands and it feels impossible to allocate time, you might be tempted to throw in the towel. The key is to accept these dips in momentum rather than giving up all together.

A realistic, positive outlook will help you to push forward through setbacks and make running part of your lifestyle, even if you don’t take to the track every day.