Running for non-runners….give it a go

Running for non-runners

So why bother to run? Forget any unpleasant past experiences – it’s not a race it’s a state of being.  Give it a go – you’ll surprise yourself. Just get out and jog.

Physical rewards of running

  • helps to build strong bones, as it is a weight bearing exercise
  • strengthen muscles
  • improve cardiovascular fitness and reduces risk of dying from cardiovascular disease – running reduces our resting heart rate so heart doesn’t have to work so hard
  • burn plenty of kilojoules
  • helps maintain a healthy weight -‘aerobic exercise’ means any physical activity that produces energy by combining oxygen with blood glucose or body fat


Mental and psychological rewards of running

  • Brain produces feel-good chemicals, endorphins and endocannabinoids which make us feel exhilarated and happy high
  • Improves self esteem
  • Can connect us with other people who run – builds understanding, friendship and fellowship
  • You can do it on your own anywhere and it doesn’t cost anything
  • Time efficient – you can go out for as long or as short as you want 10 minutes upwards!
  • It can reset the psychological trip switch and running allows us to process stuff
  • Can improve your memory – boosts the hippocampus and may counteract Alzheimer’s symptoms
  • Reflexes kick in you don’t need training – just do it


How to Start: What you need to know

  • Be gentle on yourself don’t set unrealistic goals build up gradually – take your time
  • Remember ‘the road is long with many a winding turn’- look after yourself
  • Take a long-term view – I want to run ultras in my eighties so I’m not going to worry about times now
  • Enjoy it don’t make it a chore
  • Be thankful you can run
  • Nearly everyone never runs as fast as they want to so don’t chase the dragon


  1. Don’t spend a lot on kit unless you’re an elite athlete (supermarket stuff is fine)
  2. Buy longish shorts to avoid chaffing
  3. Get your kit ready and go –
  4. Don’t think about 45 minutes or more my mindset is I’ll run to the end of the road and see how I feel
  5. Form a support group of friends who’ll encourage and support if need be. Don’t involve the wider world
  6. Chris moon says: I don’t want to run faster than anyone else I just want to run faster than myself
  7. Seek inspiration and set goals – here’s some: