Ian Jones: A beginner's guide to running and finding your motivation

The most powerful tool a beginner runner can have isn't a great pair of shoes - it's a clear purpose on the ‘why’ behind getting started. For many of us, the idea of starting a running habit can feel daunting, and for a lot of people, running is one of those forms of exercise that is easier to put off than to start.

Having made running a consistent part of his own life, Kiwi rugby icon and AIA Vitality Ambassador, Ian Jones, understands first-hand what it takes to build a habit that sticks, the mindset shifts that make the difference, and the benefits that come once you do.

In the lead-up to the North Shore Marathon in September, Ian will guide two of our financial adviser partners, Jay and Bianca, through his take on the popular Couch to 5K programme, a beginner-friendly training plan designed to get anyone across a 5km finish line.

This journey is centred around committing to a challenge and showing up for yourself. Ian, Jay and Bianca are taking on this challenge together and invite you to follow along.

In this article, he speaks directly to anyone who has ever thought about starting their running journey but hasn't quite taken that first step, sharing the simple, low-barrier tips that make getting started feel genuinely achievable for anyone. 

To me, it all comes down to purpose. Like with starting any good habit, knowing the ‘why’ that is driving you is what will carry you along the journey. Your purpose is the thing that turns a few weeks of effort into a lifestyle change and lasting habit.

When it comes to starting running and finding your big ‘WHY’, it is important to ask yourself, ‘Why am I doing this?’. Is it to support a family member or co-worker to reach a goal? Is it to inspire my kids? Is it to prove to myself that I can achieve this? Is it to get fit or improve my emotional wellbeing?

Once you have that clear purpose, write it down and put it in a place where you'll see it daily. This reminder will help you stick to the process.

Another thing I have found helpful is building a culture around the running journey. This helps turn what can be quite a solitary workout into a shared routine with other people, including celebrating wins together and holding each other accountable. This is what the Couch to 5K programme we’re about to embark on is all about.

I'm about to start a 9-week Couch to 5K training programme with two financial advisers, Jay and Bianca, which will end with running 5km at the North Shore Marathon in September. The programme is built on accountability and community support, bringing everyone along for the ride to make the process more enjoyable, sustainable, and rewarding. 

When I think about what helps motivate people to start running, whether that be for the first time, later in life or after a long break, one key driver is being inspired by others.

It's cyclical because once you're out there, you become that same inspiration for someone else, the kickstart to their journey. Many first-time runners feel nervous starting. It can feel intimidating, and I know how anxious people can get about the way they look or about running in crowds.

I want to encourage people to flip that thinking by seeing themselves as the one motivating others just by being out there on their fitness journey. The one who makes other people think: ‘good on them’.

With that mindset shift comes resilience. I want people to feel really proud of themselves for simply starting. It takes a lot of courage to start, but when you do, that courage will be rewarded.

Another motivator is seeing exercise as self-care. Society is finally starting to normalise that it is not selfish to take time to look after yourself, including your physical and mental wellbeing.

Taking 15 or 30 minutes out of your day for a run or a walk serves a wonderful purpose. Doing physical exercise and being out in nature not only lead to improved fitness outcomes but also to clarity of mind.

Today is the best day to start your fitness journey. You will be surprised at how motivating it feels to simply lace up your shoes and step outside.

A lot of beginners often want to go from not running at all to completing a marathon. While the ambition is admirable, we have to remember to go easy. My advice is, don’t pressure yourself to go too hard on your first few runs! Start easy, follow a plan, and stick to it. It can be as simple as building on intervals of walking for five minutes, then jogging for a minute.

Consistency is what gets results, and you will be motivated by the progress you make over a short period of time if you stay consistent. It will get easier, and it will feel enjoyable when you build it up over time. 

I’m looking forward to starting this journey with Jay and Bianca, as I genuinely believe this programme will reward them with so much more than just improving their physical fitness. 

For example, I know it will help give Jay a community to build on. He’s recently moved his family to Auckland, so running is a great opportunity to find a community through the run clubs we’ll be attending.

As for Bianca, she’s a busy mum, balancing family life and a great career. I can’t wait to see her become a source of inspiration for her family and show other parents that it’s never too late to lace up their shoes and start running. And hopefully, this programme will be the start of an incredible long-term running journey for them both.

Over the next 9 weeks, we will be documenting our Couch to 5K journey on Instagram, and I encourage you to come on this journey with us by following along and hopefully trying it out yourself! 

It’s important to involve other people on this ride with you. When you share that goal, you build a support group around you of encouragement and accountability, whether that's colleagues who've been on that journey before, or family members who are motivated enough to join you.

Everyone’s starting line is different, and that’s perfectly okay. What matters is that you start.