Want to start running and not sure how?

Let’s set aside some of your concerns and answer the common questions I hear on a regular basis. If you’re looking for answers on training and gear, and if you think you will be too slow, grab a coffee and read on!


Monday Runfit Session
I’m nervous about joining the RunFit group sessions. I’m worried that I’ll be too slow and get left behind or that I’m not good enough to keep up.

This is the most common concern I hear as a coach and unfortunately, I believe it stops many people from giving group runs a go.

Everyone who joins our RunFit sessions are people who want to run in a group. They attend knowing they may have to alter their pace, and that’s in exchange for the good company you will bring and the social aspect that comes from group running.

You won’t be alone in feeling nervous but rest assured that if you’re curious about coming to RunFit, then you already have what it takes to attend! Plus, by turning up, you will add to the fun and variety of the group, making it more welcoming for other people out there who may be nervous about showing up as well. If RunFit was only made up of people who felt 100% confident and comfortable, it would be a pretty small (and boring!) group.

All our runs are paced so that everyone is involved. No one is left behind, ever! 

One thing that all runners (even the pros) have in common is that we’re all secretly worried that we’re going to be the slowest, or not as good as we might think. That anxiety we share is a point of connection, not contention. 

Top tip: Never apologise for your pace. How fast you run is not an inconvenience in our RunFit group sessions, and if someone else is slower than you (which there will be!) apologising sends a rubbish message to them.
I am new to running, how far and fast can I realistically expect to go?

If you’re new to running, it can be tempting to set lofty goals and expectations for yourself, especially if you have already developed a good level of fitness from attending other BCA sessions. 

A mistake a lot of new runners make is concentrating on pace (how fast you are going) rather than the exertion you are feeling. Initially, in our RunFit sessions, you should be able to hold a conversation while you are running. We will slow down if required, and earlier on can even walk for intervals. 

Dependent on experience and fitness, the walk:run is a great way to build up over time. We will never push too hard, building up takes time and patience. All of our runs are time based, and not focused on speed or distance.

My friends tell me running will damage my knees!

What does the science actually say? A scientific paper published in the “Journal of American College of Rheumatology” showed runners DO NOT have a higher risk of developing osteoarthritis (OA) compared to non-runners (Lo et al. 2014). With other key findings:

1. Runners who engaged in regular running experienced knee pain less often than non-runners. 

2. Regular running does not increase the risk of developing knee OA among the general population and may actually have a protective effect against the development of OA. 

3. There is no reason to restrict participation in running at any stage of life as running does not appear to be harmful to the knee joint. 

4. People with lower BMI (body mass index) were more likely to engage in regular running. 

What if I get chaffing?

Bodyglide and lubricant, lots of it, and it happens to all us, lube up!

Still not sure. Come along to one of our RunFit for beginners’ sessions on a Thursday morning. Where we will go through the basics of warm-ups, different types of running sessions, a bit more science behind training and of course have fun doing it!

Reference list:

Lo, G, Driban, J, Kriska, A, Storti, K, McAlindon, T, Souza, T, Eaton, C, Petersen, N, Suarez-Almazor, M 2014, ‘Habitual running any time in life is not detrimental and may be protective of symptomatic knee osteoarthritis’, Arthritis and Rheumatology, pp 2895.