Your first steps as a runner

Getting started

The hardest step is the first one out of the door. The good news: you don't need to be fit, fast or experienced to start. You need a pair of comfortable running shoes, a bit of patience, and ideally some people to run with. That's where RUNCLUB comes in.

• Start slower than you think. Use the talk test: on easy runs you should be able to hold a conversation. If you can't, slow down or walk. Walking is not failing; it's training.
• Be consistent, not heroic. Three short runs a week beat one exhausting run that leaves you sore for days.
• Get decent shoes. Visit a running store, try several pairs and choose what feels comfortable. See our recommended gear providers.
• Respect the Saigon climate. Run early in the morning or in the evening, drink before you're thirsty, and wear light, breathable clothing.
• Join a group. Running with others keeps you motivated, accountable and safe. At RUNCLUB, nobody is left behind.

Training schedules

A training schedule turns "I should run more" into a concrete plan. It tells you what to do on which day, makes sure you build up gradually, and takes the guesswork out of training. Most importantly, it protects you from the most common beginner mistake: doing too much, too soon.

The principles behind every good schedule

• Gradual build-up. Your heart and lungs adapt quickly, but muscles, tendons and bones take longer. Increase your total weekly running time or distance by no more than about 10% per week.
• Rest is part of the plan. You get fitter while recovering, not while running. Leave at least one day between runs when you start, and plan an easier week every 3–4 weeks.
• Mostly easy. Around 80% of your running should feel comfortable. Save the hard efforts for one session a week, like our Wednesday intervals once you're ready.
• Variety. Mix easy runs, a longer run, some faster running and strength work. Different stimuli make you a stronger, more resilient runner.
• Work towards a goal. A schedule works best when it leads somewhere: running 30 minutes non-stop, your first 5K, a 10K or a half marathon.
• Be flexible. Bad night's sleep? Feeling a niggle? Swap a day or take it easy. A schedule is a guide, not a contract.

Types of runs you'll come across

• Easy run: relaxed, conversational pace. The foundation of all training.
• Long run: your longest run of the week at an easy pace, building endurance. That's our Sunday session.
• Intervals: repeated short, fast efforts with recovery in between, improving speed and VO2max. That's our Wednesday session.
• Tempo run: a sustained "comfortably hard" effort that teaches your body to hold a faster pace for longer.
• Strength & drills: exercises for form, stability and injury prevention. That's our Monday session.

From zero to 30 minutes

Never run before? This run/walk schedule takes you from the couch to running 30 minutes without stopping in 8 weeks. Do it three times a week with a rest day in between. Start each session with 5 minutes of brisk walking and finish with 5 minutes of walking and gentle stretching. If a week feels too hard, simply repeat it.

Because RUNCLUB runs are based on time rather than distance, you can join a session at any point in this plan. Tell the host you're a beginner and run/walk with Team Sloth on Sunday or the social runs on Monday and Saturday.

Setting goals that stick

Goals give your training direction and keep you going on days when the sofa looks more attractive than your running shoes. But a vague goal like "run more" rarely survives the first rainy week. Make your goals SMART:

• S · Specific: "Run a 5K without walking" instead of "get fitter".
• M · Measurable: use time, distance or frequency, so you know when you've made it.
• A · Achievable: challenging but realistic given your current fitness and available time.
• R · Relevant: it matters to you: health, a race, stress relief, making friends.
• T · Time-bound: set a date, for example a race on RunAway.fit 12 weeks from now.

Tips to actually reach them

• Combine a long-term goal with short-term steps. Your half marathon in six months is made of weekly goals like "three runs this week" or "join the Sunday long run".
• Focus on process, not only outcome. You can't fully control your finish time, but you can control showing up. Process goals build the habit that delivers results.
• Write it down and tell someone. Share your goal with a RUNCLUB friend or in the Facebook group. Accountability works.
• Track your progress. A running app or watch, plus the RUNCLUB Strava club, makes progress visible and motivating.
• Review and adjust. Sick, injured or busy at work? Adjust the goal rather than abandoning it. And when you reach it, celebrate, then set the next one.

Nutrition & hydration

You don't need a special diet to start running, but what and when you eat makes a real difference to how you feel on the road and how well you recover.

Your everyday diet

• Carbohydrates are your fuel. Rice, noodles, bread, oats, potatoes, fruit. Eat more on heavy training days, less on rest days.
• Protein repairs muscle. Include a source with every meal: eggs, fish, chicken, tofu, beans, yoghurt.
• Healthy fats and vegetables. Nuts, avocado, olive oil and plenty of colourful vegetables and fruit for vitamins and minerals.
• Eat enough. Under-fuelling leads to fatigue, poor recovery and injuries. Running is not a reason to skip meals.

Before you run

• Eat a normal meal 2–3 hours before, or a light, easily digestible snack (banana, toast, a small bowl of oats) 30–60 minutes before.
• Avoid heavy, fatty, very spicy or high-fibre food right before a run.
• For an early morning easy run, many people run fine on an empty stomach or with just a small snack. Experiment.

During your run

• For runs under an hour, water is usually enough.
• For longer runs (like many of our Sunday sessions), take in carbohydrates: roughly 30–60 g per hour from sports drinks, gels or chews, starting after 45–60 minutes.
• In Saigon heat, sip regularly and replace electrolytes. You lose a lot of salt through sweat.

After you run

• Within about an hour, have a meal or snack combining carbohydrates and protein: a glass of chocolate milk, a bowl of phở, yoghurt with fruit, or rice with chicken or tofu.
• Rehydrate: drink until your urine is light yellow again.

Race day

Nothing new on race day. Practise your pre-race breakfast, drinks and gels during your long runs so your stomach knows what to expect.

Injury prevention

Most running injuries come from doing too much too soon, weak supporting muscles, or ignoring early warning signs. Build up gradually, don't skip strength work (our Monday session exists for exactly this reason), sleep well, and listen to your body. Sharp pain or pain that changes how you run is a signal to stop and get it checked.

Stefan Laporte, a French osteopath, has been part of RUNCLUB since day one. On his YouTube channel SafeMotions he shares many videos on preventing injuries and recovering from them, to help our community, and everyone else, stay healthy. We love what he is doing to build a healthier community.

The advice on this page is general information for healthy adults, not medical advice. If you have a medical condition, are returning from injury or are unsure whether running is right for you, consult a doctor or physiotherapist first.