How many times have you heard people say “I can’t run. I know I can’t. I ran after my dog / child / the bus the other day and almost died.” ?
I hear it all the time. All.The.Time. And all the time I say “You ran too fast. If you want to start running, you have to start slow. Like really reaaaally slow.”
If you haven’t done any running before you cannot expect your body to be able to run at speed straight away. Walk initially for 5-10 minutes to warm up and then run only at a pace that is slightly faster than your fast walking speed.
Run so slowly that you think that you look stupid. That you think that everyone is looking at you and at how slowly you run.
The truth is that no one is looking at your running speed. Seriously, no one.
So just run slowly enough so that it’s comfortable and enjoyable. If you can keep this up for 10-20 minutes, that’s great, if not, run for a couple of minutes and then walk for a couple of minutes.
Rest for a day and then go out again to walk/run so that it’s comfortable and enjoyable. As soon as you start pushing yourself too much in the beginning your brain will shut down and tell you “I told you that you can’t run.”
Only once you’re able to continuously run for 30 minutes (at whatever pace! 🙂 should you start thinking about increasing speed or distance.
Slow and steady wins the race!
Well, maybe not literally, but it is the way that will put you in tune with your own body – the more you observe at what speed your body likes to run, the more you enjoy it and are able to safely start pushing your limits once you feel ready for it.
It’s not a race to become a runner. It’s a gradual journey of self-discovery. Enjoy it! 🙂

This is how my running pace has decreased from the time I started running – slow but steady improvement. (February and March this year were pre-marathon long run months = very slow).
19 Comments
Nicola Rowlands
June 11, 2013 at 3:18 pmNicola Rowlands liked this on Facebook.
nicolarowlands
June 10, 2013 at 10:33 amLove this post by @MrsB_LDN – I hear that all the time too! http://t.co/xBXl7SVcNi
TOTKat
June 9, 2013 at 3:08 pmGreat post for all new runners and running deniers :o)
I often wonder how the heck I didn’t die when I started running – I used to get out of the tube 2 stops early and run the rest of the way home… up Wimbledon hill along Church Road alongside Wimbledon Park… having not run since I was about 10. My heart rate would shoot up to 190+ BPM and stay there all the way up the hill. Madness!
I wish someone had said this to me at the time; “Run so slowly that you think that you look stupid. That you think that everyone is looking at you and at how slowly you run.”. So right and much safer!
MrsB
June 10, 2013 at 12:16 pmYou did well if you ran up that hill every time! I used to walk it for months when I first started running.
And this experience didn’t put you off running, I think many people would have given up and just thought ‘running is too hard’. They would definitely benefit from going slow to being with – you, however, are a different class of badass 🙂
TOTKat
June 10, 2013 at 12:24 pmOne (wo)man’s badass is another (wo)man’s lunatic :oD
Wholeheartedly agree that slow is the best way to get pretty much anyone into running.
Klaudia Skazlic
June 8, 2013 at 2:52 amKlaudia Skazlic liked this on Facebook.
Metropolitan Mum
June 7, 2013 at 7:43 pmI need to get my back back together and hit the road again. I miss running!
MrsB
June 10, 2013 at 12:16 pmIs the pilates helping with your back?
Tori Dumitru
June 7, 2013 at 2:33 pmTori Dumitru liked this on Facebook.
Amy Wixey
June 7, 2013 at 12:18 pmAmy Wixey liked this on Facebook.
CindySleepSpin
June 7, 2013 at 12:04 pm🙂 Thank you for this. I feel better about my slow running already! 🙂
MrsB
June 10, 2013 at 12:18 pmGood to hear 🙂
Brooke Wess
June 7, 2013 at 11:04 amBrooke Wess liked this on Facebook.
Run2014Sam
June 7, 2013 at 10:28 am@MrsB_LDN Good blog post, something that I could learn from. I think I pushed myself too much last weekend and am now suffering
7StoneItch
June 7, 2013 at 10:19 amRT @MrsB_LDN: Running 101: Slow down http://t.co/5tqYrELlOi
Super Generic Girl
June 7, 2013 at 10:18 amSuper Generic Girl liked this on Facebook.
philbranigan
June 7, 2013 at 10:09 amRT @iron_mum: Running 101: Slow down http://t.co/4wd5YZy0qb <- brilliant advice for new runners!
GregP63
June 7, 2013 at 10:04 amRT @iron_mum: Running 101: Slow down http://t.co/4wd5YZy0qb <- brilliant advice for new runners!
iron_mum
June 7, 2013 at 9:59 amRunning 101: Slow down http://t.co/4wd5YZy0qb <- brilliant advice for new runners!