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Coopah 'how to'

Start your running journey!

Here at Coopah, we all live and breathe running. But we also remember how hard it can be to get started! With so much information about running out there at our fingertips, it can feel a little overwhelming – so that’s why we’re here to help you, no matter what stage you’re at on your running journey.

In this series of ‘how to’ blogs, we’ll share training advice and answers to some of the most common questions from our community of runners. To begin, here are our top five tips for getting started!

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1. Start slow and steady

The best way to start running is to start slowly! If you’ve never run before, or perhaps have taken a long break due to illness, injury, or postpartum recovery, then we highly recommend that you start with a walk/run approach to ease you into continuous running. Including walk/running into your training can help to reduce your risk of injury, keep you motivated as you see your fitness gradually improve and help you understand that it is totally OK for you to stop and walk!

Our Coopah app contains hundreds of plans designed for anyone, so whether you’re running for the first time or aiming for a PB there will be a plan for you!

2. Embrace the rest days

Once you start running, it might become easy to think you need to run every day to see progress – but this couldn’t be further from the truth! When we start running, we need to give our bodies time to recover and adapt to the training, and that only happens when we rest.

To begin, aim to get out for a run three times a week, making sure these runs are spread out across the week so you get a rest day in between. Don’t be surprised if you feel a bit achey to start with – this is completely normal and just your body’s way of telling you that you have worked hard!

3. Set yourself a goal

Many of us start running because we have an end goal in mind – it might be to complete a 5K, or perhaps to complete a marathon! But whatever it is, having a goal in mind can be a great way to keep you motivated and help you to stick to your training plan. If you’re new to running, your first goal could be to complete a 5K run without stopping (which is an epic achievement!) and you might choose a local parkrun as the place to do it.

We will warn you, though – running can become quite addictive, and even if it seems impossible now, that 5K goal might develop into a marathon goal sooner than you think!

4. Get involved in the community

As mentioned in the last point, parkrun can be a great way to keep you motivated and help you to stick to your training. For those who don’t know, parkrun is a free, volunteer-led 5K event held every Saturday morning across the country – and in many other countries too!

The great thing about parkrun is that all abilities are welcome, from Olympic athletes to regular parkwalkers. It’s also a brilliant way to meet other runners, get introduced to local running clubs and find out more about races in the local area. The post-parkrun coffee and cake is also a great reason to get up early on a Saturday!

5. Trust the process and enjoy it!

Our final (and perhaps most important) point is to enjoy it! We know how hard it can be when you first start running, but if you stick to those first few runs we promise that at some point it will all just click. Before you know it, you’ll be running faster and for longer, and will be getting those post-run endorphins each time you lace up your trainers.

Download the Coopah app

Here at Coopah, we aim to support every runner on their journey. So, if you want to start your own journey today, download the Coopah app and get started!


Screenshots showing the Coopah app

With the Coopah app you’ll get:

  • a fully personalised training plan built around your availability and goals
  • unlimited coaching support 24/7
  • streaks and incentives to keep you motivated
  • access to our community of other runners, physios and mental health experts to give you support and advice right up to Event Day
  • the ability to track your progress and your weekly or monthly mileage

And on top of that, if you download the Coopah app today you’ll get a two-week free trial!