HOW TO START RUNNING - Tips For Beginner Runners - Ben Parkes

Aug 13, 2025

Intro: This is a quick summary of HOW TO START RUNNING - Tips For Beginner Runners from Ben Parkes. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Gear first: Get a dedicated pair of running shoes (about half a size larger than your regular shoes) and technical, sweat‑wicking clothing to avoid chafing.
Start with run‑walk intervals: Begin each session with short bursts of running (e.g., 1‑2 minutes) followed by an equal amount of walking. This builds tolerance and reduces injury risk.
Free 10‑week beginner plan: Available on benparkes.com, it gives daily guidance, including how fast to run (focus on conversational pace) and when to walk.
Goal ideas: Finish a 5 km Parkrun or a personal time‑trial as a milestone.
Track your progress: Use a phone app, smartwatch, or a simple paper log to record distance, time, and how you feel.
Top three beginner tips:
1. Run at conversational pace – you can hold a conversation while running.
2. Nutrition: Eat a bagel with peanut butter & jam 90‑120 minutes before a run; hydrate with a pint of water (add electrolytes if hot).
3. Mindset: Ignore self‑conscious thoughts; focus on the post‑run high.

Workout Example:

Warm‑up: 5‑minute easy walk or jog

Main Set (repeat 4‑6 times):
  • 2 minutes running at conversational pace
  • 2 minutes walking (recovery)

Cool‑down: 5‑minute walk

Total: 20‑30 minutes total time

Adjust the intervals (e.g., 1‑minute run/1‑minute walk) and total repetitions to match your current fitness level. Use the Pacing app to set your conversational pace based on recent runs.

Closing Note: Give this beginner-friendly plan a try, tweak the intervals or distance to suit your own pace in the Pacing app, and enjoy the journey—your next run is waiting!