Find your starting point

"Where should I start?"

It's a reasonable question, especially when you can see several paths in front of you. The answer begins with what you need help with today.

You don't have to decide what kind of runner you'll become, or work your way through every introduction. Choose the question that sounds most like yours.

If getting started feels like a lot

Your first walk or run makes the practical start easier to picture. It covers choosing a place, keeping the first session manageable, and using what you learn next time.

If the worry is being seen, going slowly, or walking when other people run, Feeling self-conscious about starting gives that question its own space. You don't need to talk yourself into perfect confidence before choosing a smaller, more comfortable step.

If you're returning

Starting again is for the moment when "I used to be able to do this" starts setting the rules. Keep the useful experience. Give your present circumstances a say too.

A return after injury, illness, or concerning symptoms needs advice appropriate to your health. A generic plan doesn't decide readiness for you.

If you want to walk

Start with Walking counts. It isn't a holding area until you become interested in running.

If you'd like a walking schedule, Your first 30-minute walk starts from about five comfortable walking minutes. If that's too much today, begin with a shorter comfortable walk outside the plan.

If you'd also like to explore running, Walk Run Achieve starts from about 15 comfortable walking minutes and introduces running gradually. Read the starting guidance and first week before deciding.

If you're already active

Fitness from another sport is useful experience. Active already and new to running helps you bring it with you while allowing time to learn something new.

If you're already walking or running regularly, go straight to a practical question in Build, such as effort or recovery. Continue is there when the routine, goal, or enjoyment needs another look.

You may recognise yourself in several places. That's fine. Pick the question you want answered first. The other articles will still be here when you need them.