Your first walk or run

You don't need to prove that you're fit enough to begin.

If running hasn't been part of your life, or it's been a long time since it was, the first step can feel bigger than it sounds. Where do you go? How much should you do? What if you end up walking the whole way?

Then you walk the whole way. Walking absolutely counts.

Back in January 2012, I wrote about almost falling at the first hurdle. The problem was getting out of a nice, cosy bed. Having described that battle, I introduced the training of an "elite marathon runner".

What had I actually done? Taken the dog for a pleasant 15-minute walk around the local area.

That was it. Getting started was much less elaborate than the conversation I'd had with myself about it.

For now, let's make your first walk or run something you can picture doing.

Keep the start simple

Choose somewhere familiar, with an easy way to turn back. A nearby path, a local oval, or an indoor space may suit you better than a route that takes half the morning to reach. Think about crossings, the surface, shade, and whether you'll feel comfortable there at the time you plan to go.

Wear clothes you can move in and comfortable shoes. You can leave the pace screen alone. If company would help, ask someone who is happy to walk or run at your pace.

Decide roughly where you'll go and how you'll get home. You don't need to find out how far you can push yourself on the first day. Choose a manageable walk, start gently, and give yourself room to finish early.

If you want to try running

You don't have to invent a running session or run until you can't keep going. A suitable plan gives the walking breaks a place from the beginning.

Walk Run Achieve is our gentler route towards 5 km. It begins with walking and introduces running gradually. If you can already walk comfortably for about 15 minutes, read its starting guidance and first week to see whether it fits you.

If that feels too much today, start with a shorter walk that you can manage comfortably. That sits outside the plan. There's no need to force yourself into its first week, and walking can remain your goal.

If you have a health condition or symptoms, or you're unsure what activity is suitable after time away, speak with your doctor before starting. Stop if exercise hurts or makes you feel unwell, and get help when needed. Finding your feet in the early weeks explains the symptoms that need attention.

Leave yourself something useful for next time

When you get home, ask one question: what would make this easier to do again?

Maybe the route worked but the time didn't. Maybe you preferred having company. Maybe a shorter walk would fit your day better.

Use that answer. Choose where you'll go and when you could go again. The first walk or run doesn't need to be impressive. It needs to be a beginning you can build from.