The 2026 edition of the Hill to Harbour is just around the corner, and whether you’re lacing up your trainers for the first time in years or you’re completely new to running, training for the event can feel a bit daunting. But with the right approach, you can build a sustainable running habit that feels rewarding rather than overwhelming. So, we got University of Newcastle’s Dr Emily Cox from HMRI’s Global Sports and Movement Collaborative to tell us her top four essential tips to help you get off on the right foot.
“Begin with intervals where you alternate between jogging for a short period and walking for a short period. This reduces pressure and helps build confidence through early wins. It will also help you avoid injury from building up too quickly.”
One of the biggest mistakes new runners make is trying to do too much, too soon. Instead, begin with a gentle approach that combines jogging and walking intervals. For example, you might jog for one minute, then walk for two minutes, and repeat this pattern for 20 minutes. Running puts stress on your muscles, joints, and tendons that they might not be used to, so give your body time to adapt.
“Choose quiet routes or off-peak times, wear comfortable clothes and shoes you feel good in, and focus on how your body feels rather than pace or distance.”
Make things easier on yourself by choosing quiet routes or heading out at off-peak times when there are fewer people around. This can help you feel more relaxed and less self-conscious.
You don’t need expensive gear, but you do need clothes and shoes that feel comfortable and make you feel good. Focus on how your body feels rather than constantly checking your pace or distance. Pay attention to your breathing, notice how your feet hit the ground, and simply be present in the movement. The speed and distances will come naturally over time.
“Have a simple plan before you start. Decide in advance how long you’ll go, where you’ll run, and when you’ll stop. Removing on-the-spot decisions can reduce anticipatory anxiety and make it easier to follow through.”
When you’ve already planned your run, there’s no room for doubt or anxiety to creep in whilst you’re out there. This reduces anxiety and makes it much easier to follow through, especially on days when motivation is running low.
“Feeling awkward, out of breath, or “slow” at first is a normal part of starting to run, not a sign you’re doing it wrong. Everyone starts somewhere, so you are not alone!”
Starting to run can feel really uncomfortable. Every single runner you see gliding effortlessly past you started exactly where you are now. Be kind to yourself and know that this awkward phase is temporary – you’re just at the start of your journey!
Click here to find out how you can join team HMRI for this year’s Hill to Harbour and help raise funds for vital medical research.
