THE MENTAL MILESTONE
The hardest part of any run isn't the physical exertion. It’s the internal battle before you even lace up. We often overcomplicate the start, waiting for the perfect moment of fitness that doesn't exist. To help you clear that first hurdle, Alex breaks down the logic behind making the start feel simple.
SHOP WOMENS RUNNING"I think the best inspiration is that it's good for your body and your mind and your general health. And that there's just a whole host of positives for running." - Alex O’Neill.
"Always start slow and give yourself something manageable. Whether that’s 5 minutes, 20 minutes, or an hour – whatever feels manageable to you. You can always progress from there." - Alex O’Neill.
"I think maybe not every day. I think that you should try and run as you feel comfortable – if you start every other day and you can always pick it up from there." - Alex O’Neill.
"I don't think anything is too slow. I think sometimes you should see me and my teammates on our warm-up or warm-downs. We're next to walking. I think anything is a good start." - Alex O’Neill.
SUPPORT YOUR AMBITION
It's no secret that running puts significant pressure on your joints and the pavement is unforgiving. If you want to keep showing up, you need support that can handle the impact. Many beginners stop running not because they lack the will, but because they're sidelined by niggles that start from the ground up. Your shoes are the only thing between you and the road. They're your most important piece of equipment.
Gym shoes are great for the weight room, but running shoes are specifically designed to handle the repetitive impact of the road. It's an investment in your joints and your future miles.
"No, I think you need to get yourself a proper pair of running trainers." - Tom Keen.
HABIT OVER HOPE
We’ve all been there, starting too fast, hitting a wall and deciding running just isn't for us. But the secret Tom lives by isn't about grit - it's about gradual progress. It’s about building a relationship with the road that lasts longer than a single week.
SHOP ALL MEN's RUNNING"Just do little and often I think is the key, like don't set yourself 5k, just 1k, 2k and then build up from there." - Tom Keen.
"I think if you can go 15-20 minutes when you first start out and yeah even if that's five minute walking here and there it's fine." - Tom Keen.
"No, don't run every day, keep it every other day or once every three days, something like that." - Tom Keen.
"I think as long as you're doing the running motion then you can't go too slow but just keep running." - Tom Keen.
"Build up gradually, don't go chuck yourself in the deep end right away." - Tom Keen.
"I think a little running gilet is really good, keeps you warm, lets you move your arms." - Tom Keen.
FINDING FOCUS
Your activewear should be the silent partner that stays out of your way and lets you get the work done. We all perform better when we're not distracted by clothing that doesn't breathe or fit correctly. When you aren't worrying about a waistband slipping or a jacket catching the wind, you're free to focus entirely on your movement.
"I think tights are good because they keep you warm, everything's wrapped up." - Tom Keen.
"If I go out with my phone or my keys then with tights they normally have pockets in the side. Or I'll wear a pair of shorts that has a pocket right across the back of the bum." - Tom Keen.
"As a beginner I think it's important to be comfortable whatever makes you feel comfortable I think that I do find that having nice gear that you feel confident in and that is supportive for you definitely makes it a game changer so you can just think about your running and not focus on anything falling up or down or whether it looks nice or not nice that you can just feel comfortable in what you're in." - Alex O'Neill.
"I definitely think a windcheater is great for the rain and to have maybe a baseball cap and stuff to block the rain from your eyes." - Alex O'Neill.
MADE TO MOVE
At the end of the day, running isn't about the person next to you. It is about the person you were yesterday. Whether you are aiming for the London finish line or just the end of the street, the victory is in the movement.
EXPLORE MORE ON OUR RUNNING SHOP"I think that I would love to see more girls starting and staying in the sport and I think that it's not always about times and paces and everything like that but I think it's about getting out there and kind of challenging yourself and keeping fit and doing something that's good for you." - Alex O'Neill.
"I'd say get out there, find a group of friends you can run with, run on a nice day. Because if it's raining you're not going to have that much fun." - Tom Keen.
