How to start running and actually enjoy it

Why running is good for you

Running is one of the simplest ways to boost your overall health. It can:

strengthen your heart
improve cardiovascular fitness
build endurance
lift your mood and help manage stress.

"But how can this be possible when I don't feel fit enough?" you may ask.

The truth? It gets easier (and more fun) with the right approach and the right gear.

This article is intended as a guide only and should not replace professional advice. If you're new to running or have any health concerns, we recommend you speak with your doctor first.

1. Start slow with walk run intervals

If running feels like a sprint from the start, you’re probably going too fast! Instead try:

1 minute of running and 2 minutes of walking for about 20 minutes
As you get stronger, gradually increase running time and shorten walking breaks.

Once you’re comfortable, start reducing the walking breaks until you can run continuously. This transition takes time, so focus on consistency rather than speed.

Tip: Don't forget your shoes. A good pair of running shoes may be an investment, but they'll make a difference. Look for cushioning and support that matches your running style to keep your feet happy.

2. Set realistic goals

While a marathon might sound impressive, it's not the best place to start if you've never run before. Start with a goal like running 5km in 6–8 weeks. Then, break it down into even smaller milestones - maybe your first goal is running for 10 minutes without stopping, then 20, then a full 5km.

3. Track your progress

Progress is easier when you can see it. Smartwatches give you real-time stats like your pace, distance, heart rate and recovery so you know exactly how you’re improving. Instead of guessing, you’ll have clear insights that help you train smarter, stay consistent and reach your goals with confidence.

A couple of running smartwatches we recommend:

Garmin Forerunner 55. This easy-to-use GPS smartwatch is designed for people of all skill levels to track their stats and chase their fitness goals.
Garmin vivoactive 6. Purpose-built with essential health and fitness features to help you understand your body better. Also available in a gold and bone option.
Galaxy Watch8. Features a Running Coach feature that helps you train. Check your running level, set daily goals and break barriers at your own pace.

4. Get the music going

The right soundtrack can completely change your run. Whether it's your favourite playlist on Spotify or a podcast that keeps you entertained, music makes the time pass by quicker. You can even find curated running playlists that sync with your steps and help keep your energy up.

Shokz earphones are a popular choice for runners. The Shokz OpenRun Pro 2 uses bone-conduction technology, which sends sound through your cheekbones instead of your ears - so you can enjoy your music while staying aware of your surroundings. For a more traditional fit, the Shokz OpenDots ONE delivers powerful sound with a clip-on design for active movement.

5. Focus on recovery

Rest days are just as important as your runs. Recovery is when your muscles repair and get stronger, so skipping a rest day can lead to burnout or injury. Listen to your body - if you need a break, take it, even if it's a scheduled training day.

Ready to take the first step?

Starting small, setting goals and using the right gear can make running feel less daunting and a lot more rewarding. Lace up, grab your smartwatch and headphones and enjoy the journey!