Get Inspired: How to get into running

Couch to 5K: Get running half an hour in just nine weeks

How do I start?

But, is running for me?

  • It is the perfect way to get active - it's free and you can start right outside your front door. Comfortable sports clothing and a suitable pair of trainers is all you need.

What to expect when I begin running?

  • Running helps to get rid of stress hormones, boosts your mood and keeps you fit.
  • It burns more calories than many mainstream exercise activities. You can do it as little or as often as you like and fit it around your busy schedule.
  • BBC's Couch to 5k programme will help you increase your pace and distance gradually.
  • Disability athletes wanting to take part in running events can register online for support to find a local club and coach on the England Athleticsexternal-link website.
  • For wheelchair users, Wheel Powerexternal-link is a great launch point to find out how to get started.
  • If you want to start running but feel nervous about doing it on your own, RunTogetherexternal-link could be the answer.
  • Or check out parkrun UKexternal-link, who organise free weekly runs in open spaces including parks, woodlands and beaches.
  • 'Junior parkruns' are held on Sunday mornings for children aged 4-14. Just register for freeexternal-link before your first run.

To get you in the mood ...

Running saved my life - Bella Mackie

All clubs need a chair, secretary and treasurer to help things run smoothly as well as officials, coaches and judges. Whatever role you're interested in, Join Inexternal-link has opportunities to volunteer in your area.

Are you inspired to try running? Or maybe you are a keen enthusiast already? Get in touch and tell us your experience of the activity by tweeting us on @bbcgetinspired,external-link visiting us on Facebookexternal-link or email us on