How to run

12th August, 2020 in Exercise

Luke Tyburski is one of the world’s leading ultra-endurance adventurers having completed numerous races including the brutal Marathon Des Sables and the Ultimate Triathlon, an extreme event of his own creation. Here he shares his tips on how to start running.

When attempting something completely new in your life, the usual advice from well wishes is something along the lines of “it all starts with taking that first step!” If you want to start running, this piece of advice is both comical, and on point!

We all have the ability to run, and putting one foot in front of the other is a great way to explore the world we live in through a different lens. Unfortunately, a lot of people can convince themselves before they even start, that running isn’t for them. Between the various types of shoes, conflicting advice in magazines, what to eat or drink, and then there are all the gadgets, no wonder people get put off running. Such a simple act has become extremely complicated, perceived as an exact science to the outside world, and without an easy way to begin.

I want that to change for you, so here are my top 5 tips of how to get into running.

To start, I want you to forget about shoes, training plans, colourful running attire, and especially all the confusing gadgets; you don’t need them to begin your journey.

Know Your Why

Why do you want to begin to run? It’s a simple question, and if you spend a few minutes with yourself, thinking about the reasons, then you will unlock energy that you can use to get you started. It doesn’t have to be a deep-rooted complex analysis (although feel free to search for one) it can be a simple answer to the simple question.
Use this clarity in your actions as fuel to help you stay on track, or start the process.


That’s right, start for running experience with a walk. The very act of going outside to exercise will create a routine, and having a routine will make running part of your life. Once you have walked for a few minutes, jog for a small amount of time, 10 seconds, 30 seconds, 1 minute, it doesn’t matter. By combining a run walk strategy when you begin, you’ll slowly increase your confidence within yourself, and your fitness.

Be Consistent

If you truly want to become a runner, increase your health, self-confidence, and fitness, then consistency is the key. Don’t try and run every day if you haven’t ran in 20 years, take it slow, but make sure you are regular in your training. Try starting with a walk/run 1-2 times during the week, then once on the weekend. Don’t waiver these times of self-development; you deserve some “me time” so keep it regular and consistent!

Listen to your Body

The best runners in the world don’t rely on gadgets or equipment to tell them how they are feeling; they are so in tune with their own bodies, that they can tell the difference immediately between a real pain, and muscle soreness. Constantly taking advice from your body is a good way to begin to understand the difference between real pain, and when your mind simply wants you to stop. Use this tool to help dictate how long you run for, and how many times per week as well.

Join a Club.

If you’re a social person, then maybe joining like-minded people for your weekly run will be beneficial. These days there are running clubs just about everywhere, and with the Internet, they are easily found. Most clubs are welcoming to new runners, and will help support, and encourage you throughout your journey. Plus, it’s a great way to meet new people, share experiences, and plenty of laughs, because runners love to laugh!

The first step is the hardest, this is so very true not only when beginning to run, but for a lot of people, for most of their regular runs as well. If you can get out the front, take some deep breaths, and begin to put one foot in front of the other, then the simple act of running will do the rest to make you feel amazing, confident, and even liberated!

Luke Tyburski

Endurance Adventurer


Running Coach