https://runningclub.run/blog Running guides for beginners: starting out, 5K and 10K, pace, aches and motivation. en https://runningclub.run/blog/5k-to-10khttps://runningclub.run/blog/5k-to-10kGoing from 5K to 10K usually takes a couple of months. Add a few minutes to your runs each week, keep most of them easy, and build up to 60 minutes.Thu, 29 Oct 2026 00:00:00 GMT5K & 10K https://runningclub.run/blog/average-10k-timehttps://runningclub.run/blog/average-10k-timeMany beginners finish a 10K in 60 to 80 minutes, and finishing under 90 is a great first race. Here are typical 10K times and how to improve yours.Thu, 29 Oct 2026 00:00:00 GMT5K & 10K https://runningclub.run/blog/average-5k-timehttps://runningclub.run/blog/average-5k-timeMany beginners finish a 5K in 30 to 40 minutes, and anything under 45 is a solid first race. Here’s what’s typical, and why it matters less than you think.Thu, 29 Oct 2026 00:00:00 GMT5K & 10K https://runningclub.run/blog/best-apple-watch-running-appshttps://runningclub.run/blog/best-apple-watch-running-appsThe best Apple Watch running apps compared: Apple’s Workout app, Run, Nike Run Club, Strava, Runna, None to Run and C25K, and who each suits.Thu, 29 Oct 2026 00:00:00 GMTApps & tools https://runningclub.run/blog/best-couch-to-5k-appshttps://runningclub.run/blog/best-couch-to-5k-appsThe best Couch to 5K apps compared: NHS Couch to 5K, C25K by Zen Labs, None to Run, Runna and Run, with plan length, price model and who each suits.Thu, 29 Oct 2026 00:00:00 GMTApps & tools https://runningclub.run/blog/best-running-apps-for-beginnershttps://runningclub.run/blog/best-running-apps-for-beginnersThe best running apps for beginners compared: Run, Nike Run Club, Strava, NHS Couch to 5K, Runna and None to Run, and who each one suits.Thu, 29 Oct 2026 00:00:00 GMTApps & tools https://runningclub.run/blog/coming-back-to-running-after-a-breakhttps://runningclub.run/blog/coming-back-to-running-after-a-breakAfter a break from running, start shorter and slower than where you left off, run every other day, and build back over a few weeks. Here’s how much to cut back.Thu, 29 Oct 2026 00:00:00 GMTTraining https://runningclub.run/blog/couch-to-5k-guidehttps://runningclub.run/blog/couch-to-5k-guideCouch to 5K is a free 9-week run/walk plan that takes you from the sofa to running about 30 minutes. Here’s how it works and how to finish it well.Thu, 29 Oct 2026 00:00:00 GMTGetting started https://runningclub.run/blog/easy-runs-vs-hard-runshttps://runningclub.run/blog/easy-runs-vs-hard-runsMost of your runs should be easy, slow enough to chat. Add at most one harder run a week, once running feels normal. Here’s how to tell them apart.Thu, 29 Oct 2026 00:00:00 GMTTraining https://runningclub.run/blog/first-5k-race-tipshttps://runningclub.run/blog/first-5k-race-tipsFor your first 5K race: rest the last few days, change nothing new, arrive early, start slower than you want to, and walk if you need to. Here’s the full plan.Thu, 29 Oct 2026 00:00:00 GMT5K & 10K https://runningclub.run/blog/how-long-does-it-take-to-run-10khttps://runningclub.run/blog/how-long-does-it-take-to-run-10kMost beginners run a 10K (6.2 miles) in 60 to 80 minutes. From zero, getting there usually takes four to seven months: first to 5K, then on to 10K.Thu, 29 Oct 2026 00:00:00 GMT5K & 10K https://runningclub.run/blog/how-long-does-it-take-to-run-5khttps://runningclub.run/blog/how-long-does-it-take-to-run-5kMost beginners run a 5K (3.1 miles) in 30 to 40 minutes. Getting from the couch to running it usually takes 8 to 16 weeks of steady training.Thu, 29 Oct 2026 00:00:00 GMT5K & 10K https://runningclub.run/blog/how-long-should-a-beginner-runhttps://runningclub.run/blog/how-long-should-a-beginner-runA beginner run should last 20 to 30 minutes, including a 5-minute walk at each end, with just a few minutes of running at first. Here’s how to build up.Thu, 29 Oct 2026 00:00:00 GMTGetting started https://runningclub.run/blog/how-often-should-beginners-runhttps://runningclub.run/blog/how-often-should-beginners-runMost beginners should run 2 or 3 times a week, with a rest day between runs. Here’s why, what a good week looks like and when to add another run.Thu, 29 Oct 2026 00:00:00 GMTGetting started https://runningclub.run/blog/how-slow-should-i-runhttps://runningclub.run/blog/how-slow-should-i-runRun slowly enough to talk in full sentences. That easy, conversational pace, roughly what people call zone 2, is where beginners should do most running.Thu, 29 Oct 2026 00:00:00 GMTGetting started https://runningclub.run/blog/how-to-breathe-when-runninghttps://runningclub.run/blog/how-to-breathe-when-runningBreathe through your mouth and nose, deep into your belly, and slow down until you can talk. Simple breathing tips for new runners who get out of breath.Thu, 29 Oct 2026 00:00:00 GMTGetting started https://runningclub.run/blog/how-to-make-running-a-habithttps://runningclub.run/blog/how-to-make-running-a-habitMake running a habit by keeping it small, scheduled and easy: 2–3 set days a week, short walk/run sessions, and showing up rather than running hard.Thu, 29 Oct 2026 00:00:00 GMTMotivation https://runningclub.run/blog/how-to-start-runninghttps://runningclub.run/blog/how-to-start-runningStart with short run/walk intervals, 2 or 3 times a week, slow enough to talk. Here’s how to plan your first runs, stay injury-free and keep going.Thu, 29 Oct 2026 00:00:00 GMTGetting started https://runningclub.run/blog/knee-pain-running-beginnershttps://runningclub.run/blog/knee-pain-running-beginnersAchy knees as a new runner usually mean too much too soon. Rest, then come back shorter and slower. See a professional for sharp pain or swelling.Thu, 29 Oct 2026 00:00:00 GMTAches & injuries https://runningclub.run/blog/morning-vs-evening-runninghttps://runningclub.run/blog/morning-vs-evening-runningThe best time to run is the one you’ll stick to. Mornings are easier to protect; evenings often feel looser. Pros, cons and how to pick.Thu, 29 Oct 2026 00:00:00 GMTMotivation https://runningclub.run/blog/rest-days-for-runnershttps://runningclub.run/blog/rest-days-for-runnersBeginner runners need at least one rest day between runs, so 2–3 runs a week. Here’s why rest matters, what to do on rest days and when to take more.Thu, 29 Oct 2026 00:00:00 GMTAches & injuries https://runningclub.run/blog/run-vs-couch-to-5khttps://runningclub.run/blog/run-vs-couch-to-5kRun vs the NHS Couch to 5K app: a fixed free 9-week plan versus a plan that adjusts to how each run felt. Who should pick which, compared fairly.Thu, 29 Oct 2026 00:00:00 GMTApps & tools https://runningclub.run/blog/run-vs-nike-run-clubhttps://runningclub.run/blog/run-vs-nike-run-clubRun vs Nike Run Club compared fairly: Nike’s free guided runs and plans versus Run’s beginner plan that adjusts to how each run felt.Thu, 29 Oct 2026 00:00:00 GMTApps & tools https://runningclub.run/blog/run-vs-none-to-runhttps://runningclub.run/blog/run-vs-none-to-runRun vs None to Run: both are gentle walk-run apps for beginners. None to Run uses fixed 12-week plans; Run adjusts to how each run felt.Thu, 29 Oct 2026 00:00:00 GMTApps & tools https://runningclub.run/blog/run-vs-runnahttps://runningclub.run/blog/run-vs-runnaRun vs Runna compared: Runna coaches every level from 5K to ultra, Run focuses on true beginners with a plan that adjusts to how each run felt.Thu, 29 Oct 2026 00:00:00 GMTApps & tools https://runningclub.run/blog/run-vs-stravahttps://runningclub.run/blog/run-vs-stravaRun vs Strava for beginners: Strava is a social log for every sport, Run is a beginner plan that adjusts to how you feel. Who should pick which.Thu, 29 Oct 2026 00:00:00 GMTApps & tools https://runningclub.run/blog/run-walk-methodhttps://runningclub.run/blog/run-walk-methodThe run-walk method mixes short bits of running with planned walk breaks. It’s the easiest way to start running and can take you all the way to 5K.Thu, 29 Oct 2026 00:00:00 GMTGetting started https://runningclub.run/blog/running-cadence-for-beginnershttps://runningclub.run/blog/running-cadence-for-beginnersCadence is how many steps you take per minute. As a beginner, don’t chase a number: if you take short, light, quick steps, your cadence is probably fine.Thu, 29 Oct 2026 00:00:00 GMTTraining https://runningclub.run/blog/running-in-the-rain-cold-and-heathttps://runningclub.run/blog/running-in-the-rain-cold-and-heatYou can run in most weather if you dress right and slow down. What to wear in rain, cold and heat, and when it’s smarter to stay indoors.Thu, 29 Oct 2026 00:00:00 GMTMotivation https://runningclub.run/blog/running-shoes-for-beginnershttps://runningclub.run/blog/running-shoes-for-beginnersYour first running shoes should feel comfortable straight away, with a thumb’s width at the toe and a snug heel. How to choose, fit and shop for them.Thu, 29 Oct 2026 00:00:00 GMTGear https://runningclub.run/blog/running-when-overweighthttps://runningclub.run/blog/running-when-overweightYou can start running at any size. Begin with brisk walks, then short run/walk intervals at an easy pace, on soft ground, with rest days between runs.Thu, 29 Oct 2026 00:00:00 GMTGetting started https://runningclub.run/blog/shin-splints-beginnershttps://runningclub.run/blog/shin-splints-beginnersShin splints are an ache along the shin that often hits new runners who do too much too soon. How to ease them, prevent them and when to get help.Thu, 29 Oct 2026 00:00:00 GMTAches & injuries https://runningclub.run/blog/side-stitch-when-runninghttps://runningclub.run/blog/side-stitch-when-runningA side stitch is a sharp cramp under your ribs. Slow to a walk, breathe out deeply and press on the spot; then eat earlier and start slower next time.Thu, 29 Oct 2026 00:00:00 GMTAches & injuries https://runningclub.run/blog/sore-legs-after-runninghttps://runningclub.run/blog/sore-legs-after-runningSore legs a day or two after running are normal and usually fade in 3–5 days. Here’s how to ease them, when to run, and when soreness is something more.Thu, 29 Oct 2026 00:00:00 GMTAches & injuries https://runningclub.run/blog/starting-running-after-40https://runningclub.run/blog/starting-running-after-40Yes, you can start running after 40. Begin with run/walk intervals, run 2 or 3 times a week, rest well between runs and add a little strength work.Thu, 29 Oct 2026 00:00:00 GMTGetting started https://runningclub.run/blog/treadmill-running-for-beginnershttps://runningclub.run/blog/treadmill-running-for-beginnersStart with a brisk walk, then short jogs at a speed where you can still talk, with the incline at 1%. Speeds, settings and tips for treadmill beginners.Thu, 29 Oct 2026 00:00:00 GMTGetting started https://runningclub.run/blog/warm-up-and-cool-down-for-runninghttps://runningclub.run/blog/warm-up-and-cool-down-for-runningBefore a run, walk briskly for about 5 minutes and add a few easy leg moves. After, walk for 5 minutes to slow down gently. Here’s a routine you can copy.Thu, 29 Oct 2026 00:00:00 GMTTraining https://runningclub.run/blog/when-to-replace-running-shoeshttps://runningclub.run/blog/when-to-replace-running-shoesMost running shoes last about 500–800 km (300–500 miles). How long that is for a beginner, the signs a pair is worn out and how to make shoes last.Thu, 29 Oct 2026 00:00:00 GMTGear