Active already and new to running

You can be comfortable in the gym, enjoy a long bike ride, or swim regularly and still find your first run surprisingly hard.

"I'm already fit. Why does this feel so difficult?"

It's a fair question. Running is something new to learn. Being experienced in another activity doesn't mean you should already know how to pace a run or which running schedule suits you.

Bring what already helps

You may have useful habits in place. You know how to make time for training, prepare your kit, or keep going with something while you're learning it. You may already recognise when the rest of your week is asking too much of you.

Bring that experience. There's no need to dismiss it simply because you're new to running.

Give yourself the same patience you'd offer someone trying your sport for the first time. Start gently. Allow walking breaks. Leave room to learn how running feels before you decide how far or fast you ought to go.

Understand your effort can help you pay attention to effort without chasing a particular pace. Having to slow down is useful information. It doesn't cancel out your fitness in another activity.

Choose from the starting point

Read what a plan asks you to be able to do before you start. If it requires regular running, cycling or gym sessions don't automatically meet that requirement.

If you want a gentler introduction, Walk Run Achieve starts from about 15 comfortable walking minutes and takes 22 weeks towards 5 km. Its walking and run-walk phases give you time to get used to a new activity.

If you can already walk comfortably for 30 minutes and want a focused ten-week run-walk plan, Your first 5 km is another option. Read the first week and the weekly commitment before deciding. Being fit elsewhere isn't a reason to skip the starting guidance.

Look at the whole week

Your existing activity still counts when you add running. Put everything on the same calendar, including recovery. Adding runs on top of an already full training week may ask more of you than you intended.

Before you choose a schedule, decide what you'll keep, what you'll make room for, and what might need to change. You can take running seriously while giving yourself time to be new at it.