Running is a sport that's accessible to everyone, but getting off to a good start requires a considered approach to avoid the pitfalls and maximise your enjoyment. Here's a complete guide to your first steps in the world of running, adapted to your pace and needs.

1. Get the right equipment, but don't invest immediately

To start with, comfortable clothes, a jogging suit and a pair of trainers may be all you need. The important thing is to choose shoes that you feel comfortable in. Avoid unsuitable models, such as Converse, Stan Smith or Air Jordan, which are often heavy and unsuitable for running.

A few criteria for a running shoe :

• A flexible sole to absorb shock.
• Good foot hold to avoid chafing.
• Lightweight for easy movement.

Before investing in a pair, simply start moving. Test out different types of terrain (tarmac, paths, grass) to understand your needs and confirm that you enjoy running. Once you're ready, go to a specialist shop such as Planet Endurance or Pellissier Sportwhere experts will guide you in your choice.

Beware of advice from friends: everyone has specific needs. For example, a model that suits an experienced, lightweight runner may not be suitable for a beginner of a different build. Keep it simple at first, listen to how you feel, and consult a specialist when you're sure you want to continue.

2. Follow a progressive programme over 10 weeks

A structured programme is essential if you are to progress smoothly and avoid injury. Here's a detailed 10-week plan for beginners:

Weeks 1 and 2

• 3 sessions a week.
• Alternate 1 minute running and 2 minutes walking.
• Total duration: 20 to 25 minutes.

Weeks 3 and 4

• 3 sessions a week.
• Alternate 2 minutes running and 2 minutes walking.
• Total duration: 25 to 30 minutes.

Weeks 5 and 6

• 3 sessions a week.
• Alternate 3 minutes running and 2 minutes walking.
• Total duration: 30 minutes.

Weeks 7 and 8

• 3 sessions a week.
• Alternate 4 minutes running and 1 minute walking.
• Total duration: 30 to 35 minutes.

Week 9

• 3 sessions a week.
• Alternate 5 minutes running and 1 minute walking.
• Total running time: 35 minutes.

Week 10

• 3 sessions a week.
• Alternate 7 to 8 minutes of running and 1 minute of walking.
• Total duration: 40 minutes.

Final objective: Run for 30 minutes without interruption at the end of the 10 weeks.

3. Racing is all about movement

Resuming or starting running is a crucial phase. Even if you're tempted to start running long distances, be patient. If you've been a sportsman in the past, that may help, but don't underestimate this adaptation period.

Running imposes specific physical stresses, particularly on ligaments and muscles. Imagine lifting your body weight with each stride and landing on one leg hundreds of times. This stress can put up to 3 to 5 times your body weight on your joints. Keep to your own pace to allow your body to adapt.

4. Don't run alone

Share your experiences and questions with other riders. The Léman Running community is known for its friendliness and spirit of mutual support. However, be careful on social networks: they can be a source of demotivation if you compare yourself with more experienced runners. Focus on your progress and your goals.

5. The importance of support

Guidance from the outset is often the key to your progress. Even if running seems simple, professional support can make all the difference. At Léman Running, our running coaches offer tailored training plans, whether via applications such as Run Motion or face-to-face in our partner clubs. This guidance will help you avoid mistakes and make effective progress.

6. Understanding the benefits of running and the importance of a good diet

Deciding to start running often reflects a desire for change: to improve your health, lose weight or simply feel better. Running can be a great help, but it must be accompanied by a balanced diet. If you'd like some guidance, contact a nutrition specialist

A cheat meal or a beer after a race can be appreciated, but they must remain exceptional. Your body is a marvellous machine that works best when looked after.

7. Make warming up a habit

A good warm-up prepares you physically and mentally for exercise. This simple but effective ritual is a valuable habit to keep, even as you progress. A few minutes is all it takes to mobilise your muscles and avoid injury.

8. Be cautious about your ambitions

The urge to go beyond your limits may be strong: running further, faster, or with friends. While this may seem stimulating, beware of the risk of injuries such as windscreen wiper syndrome or periostitis. These pathologies, common among over-enthusiastic beginners, are often due to over-motivation. Keep it gradual and reasonable. If you feel any discomfort or pain, our health specialists are there to support you.

9. Set yourself goals

After a few weeks' practice, you may be tempted to take part in your first race. A target of 5 or 10 km is achievable for most beginners. Consult our calendar of races around Lake Geneva to find an event suited to your level.

10. Have funFun is everything.

Listen to your body, get to know yourself, and enjoy every stride. You've taken the plunge, and that's already a success. It doesn't matter if your shoes are a bit heavy or if you're running faster than expected. The biggest risk is inactivity, so take the plunge and welcome to the running family!