How to Start a Running Routine (and Stick to It)

 

Have you ever watched a runner gliding effortlessly along the Sea Point Promenade or through the lush trails of Kirstenbosch and wondered how they make it look so natural? Maybe you have felt that spark of inspiration but hesitated, unsure where to begin. The truth is, every great runner whether Comrades Marathon champion Gerda Steyn or your neighbour who jogs every morning started exactly where you are now: lacing up their takkies and taking that first uncertain step.

Running is not just for elite athletes or fitness fanatics. It is for anyone willing to embrace the journey with patience, curiosity, and a little bit of courage. In this guide, you will learn how to start running the right way, stay motivated, and build a habit that lasts. We will draw from expert advice, real South African running stories, and proven strategies to help you find joy in every stride.

Why Run? The Benefits You Will Feel

Running is more than just exercise, it is a way to transform your body, mind, and even your social life. South African ultra-marathon legend Bruce Fordyce often speaks about how running shaped his discipline and resilience. You do not need to run 89 kilometres like the Comrades Marathon to experience these rewards. Here are some of the most powerful benefits:

• Stronger heart and lungs - Running improves cardiovascular health, reducing the risk of heart disease and high blood pressure.
• Sharper mind and reduced stress - Many runners, including South African Olympian Caster Semenya, use running as a mental escape, helping to clear thoughts and boost focus.
• Better weight management and muscle tone - Even light running burns calories and strengthens legs, core, and glutes.
• Natural mood booster - The famous “runner’s high” (thanks to endorphins) leaves you feeling energised and positive.
• Community and connection - Parkruns, which started in the UK but are now a South African staple, bring people together every Saturday morning for free, timed 5-kilometre runs.

Setting the Foundations: Prepare to Succeed

Before you hit the road, a little preparation will make your runs smoother and more enjoyable.

Choose the Right Footwear

Your takkies are your most important gear. Visit a specialist running store like Sweat Shop or The Run Zone for a gait analysis, this helps find shoes that support your stride. Avoid picking based on looks alone; comfort and fit matter most.

Wear Comfortable Clothing

South Africa’s weather varies, so dress smartly:

• Hot days: Light, breathable fabrics to wick sweat (avoid cotton, it chafes).
• Cool mornings/evenings: A light jacket or long-sleeve top.
• Rainy season: A waterproof cap and quick-dry shorts.

Plan Your Routes

Start with safe, scenic spots:

• City runners: Try the Sea Point Promenade (Cape Town), Walter Sisulu Botanical Gardens (Johannesburg), or Umhlanga Promenade (Durban).
• Trail lovers: Table Mountain trails, Hennops Hiking Trail (Pretoria), or Krantzkloof Nature Reserve (KZN) offer stunning views.

Safety First

• Run in well-lit areas if early or late.
• Carry your phone and tell someone your route.
• Wear reflective gear if running near roads.

Week One: The Gentle Introduction

Many new runners make the mistake of sprinting too soon, leading to burnout or injury. South African running coach Norrie Williamson, who has trained countless Comrades finishers, always advises beginners to start slow.

The Run-Walk Method

This approach eases your body into running without overloading it.

Sample Beginner Plan (Week 1):

• Monday: 24 minutes total - 1 minute jogging, 3 minutes walking. Repeat 6 times.
• Tuesday: Rest or gentle stretching.
• Wednesday: Warm up, then 6 x 1-minute sprints with walking recovery.
• Friday: Repeat Monday’s session.
• Sunday: 30-45 minute brisk walk with a few short jogs if you feel good.

Even elite runners like Lusapho April (three-time Olympian) started with walk-run intervals. The key is consistency, let your body adapt gradually.

Building Proper Technique: Run Smoothly, Avoid Injury

Efficient running reduces strain and makes each kilometre easier. Coach Andrew Booyens, who trains South Africa’s top runners, recommends these drills:

• Stand tall - Imagine a string pulling you up from your head.
• Short, quick steps - Avoid overstriding; land lightly under your body.
• Relax your shoulders - No tense arms or clenched fists.
• Breathe deeply - In through the nose, out through the mouth.

Try these cues every few minutes during your run. Over time, they will become second nature.

Week Two and Beyond: Progressing with Confidence

As you feel stronger, reduce walking intervals and increase running time but only by a minute or two per session. For example:

• Week 2: 2 minutes jogging, 2 minutes walking.
• Week 3: 3 minutes jogging, 1 minute walking.

Listen to your body. If you need to repeat a week, do it. Gerda Steyn, the Comrades Marathon record holder, often says, “Progress is not linear some days will feel harder, and that is okay.”

Tracking Your Progress

• Keep a running journal or use apps like Strava or Garmin.
• Set small goals: “Run 5 km without stopping” or “Join a Parkrun in a month.”
• Celebrate every milestone, each step forward counts.

Making Running Fun and Social

Running should never feel like a chore. Here’s how to keep it enjoyable:

Find a Running Buddy or Group

• Join a local club (Boxer Athletics, Nedbank Running Club).
• Try Parkrun, free weekly 5 km runs in cities nationwide.

Listen to Music or Podcasts

Upbeat tunes or a gripping podcast (like The Runner’s World Show) can make time fly.

Explore New Routes

Switch between beachfronts, trails, and city streets to keep things fresh.

Staying Motivated: Tips from South African Runners

Even champions like Stephen Mokoka (SA marathon record holder) have days when motivation dips. Here’s how to stay on track:

• Set clear goals - “Run my first 10 km race” or “Improve my Parkrun time.”
• Visualise success - Picture yourself crossing the finish line.
• Forgive missed runs - One skipped session does not ruin progress.
• Reward consistency - Treat yourself after a solid week of training.

Common Challenges (and How to Beat Them)

Time Management

• Run before work or during lunch breaks.
• Make it non-negotiable, schedule runs like important meetings.

Soreness and Discomfort

• Stretch calves, quads, and hamstrings post-run.
• Hydrate well and eat protein for recovery.
• If pain persists, see a physio like Dr. Ross Tucker, a leading SA sports scientist.

Weather Challenges

• Summer heat? Run early or late, wear a cap, and hydrate.
• Winter chill? Layer up, you’ll warm up quickly.
• Rainy season? A lightweight waterproof jacket helps.

Nutrition and Hydration: Fuel Like a Runner

Dietitian Nell Stephenson, who works with endurance athletes, recommends:

• Pre-run: A banana or toast with peanut butter (30-60 mins before).
• Post-run: Yoghurt with fruit or a protein shake within 30 minutes.
• Hydration: Drink water throughout the day especially in SA’s heat.

Setting Your Next Challenge

Once you are comfortable, consider:

• Your first Parkrun (5 km).
• A 10 km fun run (like the Spar Women’s Race).
• Trail running (try the Otter Trail Run for adventure).

Stories from the South African Running Community

Running unites people from all walks of life. Take Zola Budd, the barefoot runner who defied apartheid-era sanctions to compete internationally. Or Desmond Zibi, who went from township runner to Comrades finisher, proving that determination overcomes obstacles.

Running for Mental Wellness

Many runners, like Rene Kalmer (SA Olympian), use running to manage stress. Try mindfulness focus on your breath or the rhythm of your feet.

Frequently Asked Questions

Q: How often should I run as a beginner?
Three to four times a week, with rest days in between.

Q: How long should my runs be?
Start with 20-30 minutes (including walk breaks),

Q: What is a realistic goal for the first month?
Aim to run steadily for ten minutes by the end of four weeks, or to complete a local Parkrun. Both are achievable and rewarding milestones.

Your Journey Starts Now

Every journey begins with a single step. Lacing up your trainers, heading to the pavement, and running your first intervals is a powerful statement that your health and happiness matter. Consistency, patience, and a healthy dose of self-compassion will lead you to milestones you may never have thought possible.

Desmond Zibi, Stephen Mokoka, and Gerda Steyn all began as beginners, curious, unsure, but determined. Their journeys unfolded over years, marked by steady progress, setbacks, and comebacks. So will yours.

The world is waiting, the path is clear and you are ready. Welcome to the family of runners. Enjoy every stride.

If you have any questions, want to share your own progress, or connect with fellow beginners, stop by in the comments. The running community thrives on encouragement and shared stories.

The road is yours,run it your way.